10/2/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  BB Push Press - 5 sets x 6 reps

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

Set 2 - do 6 reps at top weight for the day

Sets 3 through 5 - do 6 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 10 reps

DB Shrug - 10 reps

REST between rounds. 

#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

10/1/26

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 - 7 sets x 2 reps

Set 1 - do 2 reps at 85% of 1RM

Set 2 - do 2 reps at 92.5% of 1RM

Sets 3 through 7 - do 2 reps at 85% of 1RM

#2  BB Deadlift - regular tempo - 5 sets x 5 reps

Set 1 - 5 reps at 70% of 1RM

Set 2 - 5 reps at 77.5% of 1RM

Sets 3,4+5 - do 5 reps at 70% of 1RM

#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.

9/29/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

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

Set 2 - 6 reps at top weight for today

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

#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  

9/28/26

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3  reps at top weight for today

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

Goal for set 2 is a max set of 3 reps. 

#2  BB Bench Press (regular tempo)

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#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.

9/26/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  BB Push Press - 5 sets x 6 reps

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

Set 2 - do 6 reps at top weight for the day

Sets 3 through 5 - do 6 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 10 reps

DB Shrug - 10 reps

REST between rounds. 

#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

9/25/26

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 - 7 sets x 3 reps

Set 1 - do 3 reps at 82.5% of 1RM

Set 2 - do 3 reps at 90% of 1RM

Sets 3 through 7 - do 3 reps at 82.5% of 1RM

#2  BB Deadlift - regular tempo - 4 sets x 6 reps

Set 1 - 6 reps at 67.5% of 1RM

Set 2 - 6 reps at 75% of 1RM

Set 3+4 - do 6 reps at 67.5% of 1RM

#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

9/23/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

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

Set 2 - 6 reps at top weight for today

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

#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.