10/13/26

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jumps

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    10 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     250 meters

DB Thruster      8-12-16-20 reps

10/11/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - weighted if possible

5 sets x 5 reps (try to add weight each set)

#2  BB Row 

1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps

Add weight each set.  

#3  Do 5 rounds of:

BB Ground to Overhead         6-5-4-3-2 reps

Plank (elbows and toes)         30 seconds 

Inverted Row                          15 reps

Goblet Squat                          15 reps 

DB Farmer's Walk                   50 meters

Pushup                                   12-15-18-21-24 reps

10/10/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Incline Bench Press - 12 reps (light weight)

#1  BB Incline Bench Press - regular tempo

Set 1 - 12 reps at 65% of 1RM

Set 2 - 10 reps at 70%

Set 3 - 8 reps at 75%

Set 4 - 6 reps at 80%

#2 Do 6 rounds of:

Run 200 meters

Burpee - 12 reps

Then immediately begin 6 rounds of:

Pullup - 10 reps

Medicine Ball Wall Ball - 12 reps

10/8/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Add weight each set.

#2  Do 2 rounds of:

DB Reverse Fly       15 reps

DB Lateral Raise     15 reps

Plate Front Raise    15 reps

Rest between rounds. 

#3  Do 2 rounds of:

DB Suitcase Carry 75 meters each hand (1 DB)

Air Squat - 60 reps

Run - 400 meters

1" Deficit Pushup - 40 reps

DB Row - 20 reps each side

Double Under - 60 reps

10/7/26

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single

Then take off 15% and do 3 sets x 3 reps

#2  Every 3rd minute, do DB Ground to Overhead

8 reps each side (0:00, 3:00, 6:00, etc.)

When you are not doing ground to overheads, in any 

order and any combination do:

24" Box Jump - 30 reps

Goblet Squat - 60 reps

Inverted Row - 60 reps 

Pushup - 90 reps

DB Waiter's Walk - 200 meters (100m each side)

10/5/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - weighted if possible

5 sets x 5 reps (try to add weight each set)

#2  BB Row 

1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps

Add weight each set.  

#3  Do 10 rounds of:

Inverted Row      10-9-8-7-6-5-4-3-2-1 rep

Burpee               1-2-3-4-5-6-7-8-9-10 reps

(10 rows then 1 burpee, 9 rows, then 2 burpees, etc.)

Then immediately do 5 rounds of:

DB Farmer's Carry              50 meters

Medicine Ball Wall Ball        15 reps

10/4/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Incline Bench Press - 12 reps (light weight)

#1  BB Incline Bench Press

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

1 set x 2 reps

Try to add weight each set. 

#3  Start a timer.

Run                100 meters at 0:00, 4:00, 8:00, etc. 

DB Thruster     10 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing thrusters, in any order and 

any combination, do:

DB Row               60 reps each side

Air Squat           80 reps

Double Under    100 reps

Plank                   120 seconds

You are done when you finish all reps/time of db row, air squat, 

double under and plank.