9/2/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for the day

Sets 3,4+5 - do 8 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 12 reps

EZ Nosebreaker - 12 reps

EZ Curls - 12 reps

REST between rounds. 

#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.

9/1/26

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 - 5 sets x 8 reps

Set 1 - 8 reps at 70% of 1RM

Set 2 - 8 reps at 77.5% of 1RM

Sets 3+4 - do 8 reps at 70% of 1RM

#2  BB Deadlift - regular tempo - 3 sets x 10 reps

Set 1 - 10 reps at 57.5% of 1RM

Set 2 - 10 reps at 65%

Set 3 - 10 reps at 57.5%

#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) DB Row                                 12 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand

8/30/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Inverted Row                        16 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 16 inverted rows, then Partner B does 16 inverted rows, etc.

8/29/26

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 - 5 sets x 6 reps

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

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

Goal for set 2 is a moderately heavy set of 6. Try to leave about 

2 reps in reserve, so you can go heavier on 9/4 and 9/10. 

#2  BB Bench Press (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

One rep is halfway up, all the way down, then all the way up to lockout.

That is one rep. 

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

Goblet Squat                   15 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  

8/27/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top set for the day

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

Unweighted BB Upright Row - 12 reps

REST between rounds. 

#3 PART A

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

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 Regular Pushups as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Air Squats 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, pushups and air squat that you didn't get done in part A.

8/26/26

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 - 5 sets x 8 reps

Set 1 - 67.5% of 1RM

Set 2 - 75% of 1RM

Sets 3+4 - 67.5% of 1RM

#2  BB Deadlift - regular tempo - 2 sets x 11 reps

Set 1 - 11 reps at 55% of 1RM

Set 2 - 11 reps at 62.5%

#3  Do 3 rounds of:

DB Farmer's Carry                 100 meters each round 

Sledgehammer VS Tire          16-12-8 reps each side

Burpee                                   12-18-24 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           12-18-24 reps

8/24/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - 40 total reps

Break it up however you want

#2  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 1,000 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps