Wednesday 5.6.2026

*Program Note: This week is a transition week into our next training cycle. If you are feeling a little worn down from the intensity over the past couple of weeks, then use this period to take it a little easier. Otherwise, treat this as a normal week of training, and try to push yourself as usual!

“FITNESS” & “PERFORMANCE” & “PUMP”

A. Three or four working sets of:
Front Rack (or Goblet Hold) Reverse Lunge x 6 reps each leg @ 30X1
Rest 60 seconds
Strict Pull-ups x 4-8 reps @ 21X0
Rest 60 seconds
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*Load your first set of each movement such that it feels like a 7/10 RPE, then build slightly each set as able.

B. Conditioning Option
Complete as many rounds and reps as possible in 9 minutes of:
5 Burpees
7 Power Cleans (115/73 lb) or 13 Russian Kettlebell Swings
9 Box Jump-Overs

OR

"PUMP" Strength Endurance
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 — Cyclist Goblet Squat x 12 reps @ 40X0
Station 2 — Three Point Single Arm Row x 12 reps each arm @ 2010

(Note the tempo on the Squats! Each set should take close to 60 seconds to complete!)

C. Accessory (everyone):
Every minute, on the minute, for 6 minutes (3 sets of each):
Station 1 — Crush Grip Dumbbell Curl x 10-15 reps @ 2010
Station 2 — Plank or Weighted Plank x 30-40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds