2/28/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Add weight for sets 2,3+4.

#2  Do 3 rounds of:

DB Lateral Raise         12 reps

DB Shrug                    12 reps

REST between rounds.      

#3  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)

2/27/26

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 - 4 sets x 9 reps

Set 1 - 9 reps at a heavy weight

Sets 2,3+4 - 9 reps at 90% of set 1 

For set 1, go heavier than your top weight from 2/21/26.

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start light.  Add weight for sets 2,3+4.

#3  Do 10 rounds of:

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

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

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

Then immediately do 5 rounds of:

DB Farmer's Carry              50 meters

Medicine Ball Wall Ball        15 reps

2/25/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

4 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight 

Sets 3+4 - 6 reps back down at 90%

#2  BB Row 

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start light.  Add weight for sets 2 and 3. 

#3  Start a timer.

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

DB Thruster     12 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           90 reps

Double Under    120 reps

Plank                   150 seconds (2 min, 30 sec)

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

double under and plank.

2/24/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

#1  BB Bench Press - regular tempo

Set 1 - 9 reps at a heavy weight

Sets 2,3+4 - 9 reps at 90% of set 1

Go heavier than 2/18/26 on your top set.

#2  BB Incline Bench Press

Set 1 - 9 reps at a heavy weight

Sets 2,3+4 - 9 reps at 90% of set 1

Go heavier than 2/18/26 on your top set. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) BB Ground to Overhead      3 reps

B) 24" Box Jump                       10 reps

C) Inverted Row                        15 reps 

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand

2/22/26

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 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Add weight for sets 2,3+4.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Pullup                                  12 reps

Burpee                                 20-16-12 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        12-16-20 reps

Only one partner is working at a time.

Partner A does tire pull for 25m then Partner B does tire pull for 25m.

Partner A does 12 pullups, then Partner B does 12 pullups, etc.

2/21/26

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 - 4 sets x 9 reps

Set 1 - 9 reps at a moderately heavy weight

Sets 2,3+4 - 9 reps at 90% of set 1 

For set 1, go heavier than your top weight from 2/15/26.

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start light.  Add weight for sets 2,3+4.

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps  

2/19/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight 

Set 3 - 9 reps back down at 90%

#2  BB Row 

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Start light.  Add weight for sets 2 and 3. 

#3 PART A

0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps   

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps 

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Regular Pushups as you can, out of a total of 100 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of ground to overhead, box jump,

inverted row, goblet squat and pushups that you didn't get done in part A.