6/12/26

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 - 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 - do 6 reps back down at 90%

Set 2 should be a max set of 6 reps.

#2  BB Incline Bench (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.

#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

6/10/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

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

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

BB Row                 50 reps (you pick the weight)

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Suitcase Carry                    200 meters (one DB, 100m each side)

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side

6/9/26

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 - 5 sets x 6 reps

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

Set 2 - 6 reps at your top weight

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

Go heavier than your top set of 6 reps from 6/3, but leave room

to go heavier on 6/15. 

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#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

6/7/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  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%

#2  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#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

6/6/26

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 - 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%

#2  BB Incline Bench (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.

#3 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

6/4/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

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

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. 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

6/3/26

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 - 5 sets x 6 reps

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

Set 2 - 6 reps at your top weight

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

Go heavier than your top set of 10 reps from 5/28, but leave room

to go heavier on 6/9 and 6/15. 

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#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)