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.

9/22/26

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 heavy set of 3 reps. Leave room to go 

heavier on 9/28. 

#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  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

9/20/26

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

DB Thruster                          8 reps (heavy) 

DB Row                                12 reps each side (heavy)

1" Deficit Pushup                  20 reps

Double Under                       30 reps

Run                                      250 meters

9/19/26

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 - 6 sets x 4 reps

Set 1 - do 4 reps at 80% of 1RM

Set 2 - do 4 reps at 87.5% of 1RM

Sets 3 through 6 - do 4 reps at 80% of 1RM

#2  BB Deadlift - regular tempo - 3 sets x 7 reps

Set 1 - 7 reps at 65% of 1RM

Set 2 - 7 reps at 72.5%

Set 3 - 7 reps at 65%

#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