8/23/26

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

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

The goal for set #2 is a max set of 10 reps.

#2  BB Bench Press with a 2 second PAUSE 

at the bottom of each rep

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

Add weight each set.

#3  With a partner, do:

Run                                       1200 meters

Goblet Squat                         160 reps

Inverted Row                         120 reps

Regular Pushup                     120 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps/distance is the TOTAL

FOR BOTH PARTNERS. For example, you could divide the run so each

partner runs 600 meters. Or you could each run 100 meters, back and forth

until you hit a total of 1200 meters. Divide the work however you want. 

Finish the 1200 meter run before you move on to goblet squat. Finish all 

160 reps of goblet squat before you move on to inverted row, etc.

8/21/26

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  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

Pullup                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps

8/20/26

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 12 reps

Set 1 - 65% of 1RM

Set 2 - 72.5% of 1RM

Sets 3+4 - 65% of 1RM

#2  BB Deadlift - regular tempo - 2 sets x 12 reps

Set 1 - 12 reps at 52.5% of 1RM

Set 2 - 12 reps at 60%

#3  In 20 minutes, do as many rounds as you can of:

DB Thruster                          10 reps (heavy) 

DB Row                                10 reps each side (heavy)

1" Deficit Pushup                  20 reps

Double Under                       30 reps

Run                                      250 meters

8/18/26

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  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

DB Row                                   20-15-10 reps each side

24" Box Jump                           12 reps

Regular Pushup                       24 reps

DB Ground to Overhead           10-15-20 reps each side

8/17/26

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

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

The goal is to go heavier than your top set from 8/11, but

still leave about 1 rep in reserve on your top set. 

#2  BB Bench Press with a 2 second PAUSE 

at the bottom of each rep

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

Add weight each set.

#3 In 8 minutes, do as many rounds as you can of:

Burpee                                   12 reps

Inverted Row                          12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   18 reps

Inverted Row                         18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

8/15/26

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  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps

8/14/26

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 12 reps

Set 1 - 62.5% of 1RM

Set 2 - 70% of 1RM

Sets 3+4 - 62.5% of 1RM

#2  BB Deadlift - regular tempo - 2 sets x 13 reps

Set 1 - 13 reps at 50% of 1RM

Set 2 - 13 reps at 57.5%

#3  Do one round of:

DB Ground to Overhead        15 reps each side

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         25 reps

Regular Pushup                    35 reps

DB Farmer's Walk                 200 meters 

Regular Pushup                    35 reps

Goblet Squat                         25 reps

Inverted Row                         25 reps 

24" Box Jump                       15 reps

DB Ground to Overhead        15 reps each side