9/30/25

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 - 3 sets x 16 reps

Set 1 - 52.5% of 1RM

Set 2 - 60% of 1RM

Set 3 - 52.5% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#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                     200 meters

DB Thruster      8-12-16-20 reps

✅ 9/30/25 5:00pm

9/28/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 16 reps.

Leave room to go heavier on 9/28 and 10/4.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight 

#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

DB Bench Press                      8-11-14-17-20 reps

Use the same weight for all 5 rounds of DB bench press

REST 1 minute between rounds.  

✅ 10/3/25 12:15pm

9/27/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

#1  BB Bench Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.

Weight will go up on 9/27 and 10/3.

#2  DB Incline Bench Press - regular tempo 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps

Add weight each set.

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  This is continuous work.  Do 6 rounds of:

Run 150 meters

Burpee - 12 reps

Then immediately begin 6 rounds of:

Pullup - 9 reps

Medicine Ball Wall Ball - 12 reps

✅ 9/29/25 7:05pm

9/25/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for the day

Set 2 - 16 reps at top weight for the day (moderately heavy)

Set 3 - 16 reps back down at 90%

Leave room to go heavier on 10/1 and 10/7. 

#2  Do 3 rounds of: 

EZ Curl Bar Nosebreaker - 16 reps

Standing BB Curl - 16 reps

#3  Do 2 rounds of:

Walk 150 meters with one heavy dumbbell

Air Squat - 50 reps

REST one minute

Run - 200 meters

BB Push Press - 20 reps

REST one minute

DB Row - 20 reps each side

Double Under - 60 reps

REST one minute

For the dumbbell walk, carry it any way you want.  

✅ 9/26/25 11:50am

9/24/25

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 - 3 sets x 16 reps

Set 1 - 52.5% of 1RM

Set 2 - 60% of 1RM

Set 3 - 52.5% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#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 - 25 reps

Goblet Squat - 50 reps

Inverted Row - 50 reps 

Pushup - 75 reps

DB Waiter's Walk - 200 meters (100m each side)

Plank - 2 minutes (elbows and toes )

✅ 9/24/25 10:45pm

9/22/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 16 reps.

Leave room to go heavier on 9/28 and 10/4.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight 

#3  Do 10 rounds of:

Pullup              10-9-8-7-6-5-4-3-2-1 rep

Burpee               1-2-3-4-5-6-7-8-9-10 reps

(10 pullups, then 1 burpee, 9 pullups, then 2 burpees, etc.)

Then immediately do 5 rounds of:

DB Farmer's Carry              50 meters

Medicine Ball Wall Ball        15 reps

✅ 9/23/25 1:45pm

9/21/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

#1  BB Bench Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.

Weight will go up on 9/27 and 10/3.

#2  DB Incline Bench Press - regular tempo 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps

Add weight each set.

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  Start a timer.

Run              100 meters at 0:00, 4:00, 8:00, etc. 

Air Squat     20 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing air squats, in any order and 

any combination, do:

DB Row               60 reps each side

BB Push Press    60 reps

Double Under    120 reps

You are done when you finish all reps of db row, push press

and double under.

✅ 9/22/25 11:25am

9/19/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.  

#2  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) Inverted Row                        15 reps 

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand

truckroom18 UPDATE

9/18/25

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 - 3 sets x 10 reps at 60% of 1RM

#2  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Pullup                                  12 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 12 pullups, then Partner B does 12 pullups, etc.

9/16/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup

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

Weighted if possible and try to add weight each set.

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

Air Squat                        25 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  

9/15/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 10 reps at 70%

Set 2 - 8 reps at 75%

Set 3 - 6 reps at 80%

Set 4 - 4 reps at 85%

#3 PART A

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

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 Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Regular Pushups 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, goblet squat and pushups that you didn't get done in part A.

9/13/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Set 1 - do 4 reps at 90% of your top weight for today

Set 2 - do 4 reps at your top weight

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

#2  Seated DB Lateral Raise - 4 sets x 9 reps

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   24-18-12 reps

Pullup                                    12-18-24 reps

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

Medicine Ball Wall Ball           12-18-24 reps

9/12/25

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 Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jumps

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps

9/10/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  Strict Pullup

1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps

Weighted if possible and try to add weight each set.

#3  With a partner, do:

Goblet Squat                         160 reps

Inverted Row                         120 reps

Regular Pushup                     200 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the total 

for both partners. Finish all the reps of goblet squat before you

move on to inverted row.  Finish all the reps of inverted row

before you move on to pushups, etc. Divide up the reps between

partners however you want.  

9/9/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 12 reps at 65%

Set 2 - 10 reps at 70%

Set 3 - 8 reps at 75%

Set 4 - 6 reps at 80%

#2  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

9/7/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Set 1 - do 4 reps at 90% of your top weight for today

Set 2 - do 4 reps at your top weight

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

#2  Seated DB Lateral Raise - 4 sets x 9 reps

#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

9/6/25

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps

#2  BB Romanian Deadlift - 6 sets x 3 reps

Start light then add weight each set.  

#3  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           12 reps

Regular Pushup                       24 reps

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

9/4/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  Strict Pullup

1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps

Weighted if possible and try to add weight each set.

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

Burpee                                   12 reps

Pullup                                   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

Pullup                                   18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

9/3/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

1 set x 2 reps

Try to add weight each set. 

#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

9/1/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Set 1 - do 4 reps at 90% of your top weight for today

Set 2 - do 4 reps at your top weight

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

#2  Seated DB Lateral Raise - 4 sets x 9 reps

#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 Suitcase Carry                 75 meters each hand

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