1/13/26

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

Set 1 - 16 reps at a moderately heavy weight

Set 2 - 16 reps at 90% of set 1

Leave room to go heavier on 1/19. 

#2  DB Incline Bench Press

Set 1 - 16 reps at a moderately heavy weight

Set 2 - same weight as set 1, take a 2 second pause at the bottom of each 

rep, as many reps as you can

#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

1/11/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps

1 set x 16 reps

1 set x 12 reps

Add weight for set 2+3.

#2  DB Lateral Raise - 3 sets x 12 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

1/10/26

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 - 2 sets x 20 reps

Set 1 - 20 reps at a moderately heavy weight

Set 2 - 20 reps at 90% of set 1

Go heavier than 1/4/26. 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#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

1/8/26

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 15 reps.

Leave room to go heavier on 1/14. 

#2  BB Row 

1 set x 24 reps

1 set x 18 reps

1 set x 12 reps

Start light.  Add weight for sets 2 and 3. 

#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

1/7/26

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

Set 1 - 20 reps at a heavy weight

Set 2 - 20 reps at 90% of set 1

Go heavier than 1/1/26.

#2  DB Incline Bench Press

Set 1 - 20 reps at a heavy weight

Set 2 - same weight as set 1, take a 2 second pause at the bottom of each 

rep, do as many reps as you can

Go heavier than 1/1/26.

#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

1/5/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press 

1 set x 20 reps

1 set x 16 reps

Add weight for set 2.

#2  DB Lateral Raise - 3 sets x 12 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 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

1/4/26

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 - 2 sets x 20 reps

Set 1 - 20 reps at a moderately heavy weight

Set 2 - 20 reps at 90% of set 1

Leave room to go heavier on 1/10. 

#2  BB Romanian Deadlift - 2 sets x 15 reps

Start light.  Add weight for set 2.

#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

1/2/26

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 15 reps.

Leave room to go heavier on 1/8 and 1/14. 

#2  BB Row 

1 set x 24 reps

1 set x 18 reps

1 set x 12 reps

Start light.  Add weight for sets 2 and 3. 

#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

1/1/26

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

Set 1 - 20 reps at a moderately heavy weight

Set 2 - 20 reps at 90% of set 1

Leave room to go heavier on 1/7. 

#2  DB Incline Bench Press

Set 1 - 20 reps at a moderately heavy weight

Set 2 - same weight as set 1, 2 second pause at the bottom of each 

rep, as many reps as you can

#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