9/14/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for the day

Sets 3,4+5 - do 8 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 12 reps

EZ Nosebreaker - 12 reps

EZ Curls - 12 reps

REST between rounds. 

#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

9/13/26

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 - 5 sets x 5 reps

Set 1 - 5 reps at 77.5% of 1RM

Set 2 - 5 reps at 85% of 1RM

Sets 3,4+5 - do 5 reps at 77.5% of 1RM

#2  BB Deadlift - regular tempo - 3 sets x 8 reps

Set 1 - 8 reps at 62.5% of 1RM

Set 2 - 8 reps at 70%

Set 3 - 8 reps at 62.5%

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

Inverted Row          50 reps 

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

9/11/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#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

9/10/26

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 - 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%

Goal for set 2 is a max set of 6. 

#2  BB Bench Press (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.

One rep is halfway up, all the way down, then all the way up to lockout.

That is one 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

9/8/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for the day

Sets 3,4+5 - do 8 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 12 reps

EZ Nosebreaker - 12 reps

EZ Curls - 12 reps

REST between rounds. 

#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

9/7/26

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 - 5 sets x 8 reps

Set 1 - 8 reps at 72.5% of 1RM

Set 2 - 8 reps at 80% of 1RM

Sets 3,4+5 - do 8 reps at 72.5% of 1RM

#2  BB Deadlift - regular tempo - 3 sets x 10 reps

Set 1 - 10 reps at 60% of 1RM

Set 2 - 10 reps at 67.5%

Set 3 - 10 reps at 60%

#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

9/5/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#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)

9/4/26

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 - 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%

Goal for set 2 is a heavy set of 6. Try to leave about 

1 rep in reserve, so you can go heavier on 9/10. 

#2  BB Bench Press (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.

One rep is halfway up, all the way down, then all the way up to lockout.

That is one rep. 

#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

9/2/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for the day

Sets 3,4+5 - do 8 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 12 reps

EZ Nosebreaker - 12 reps

EZ Curls - 12 reps

REST between rounds. 

#3  Start a timer.

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

DB Thruster     10 reps at 2:00, 6:00, 10:00, etc.

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

any combination, do:

DB Row               60 reps each side

Air Squat           80 reps

Double Under    100 reps

Plank                   120 seconds

You are done when you finish all reps/time of db row, air squat, 

double under and plank.

9/1/26

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 - 5 sets x 8 reps

Set 1 - 8 reps at 70% of 1RM

Set 2 - 8 reps at 77.5% of 1RM

Sets 3+4 - do 8 reps at 70% of 1RM

#2  BB Deadlift - regular tempo - 3 sets x 10 reps

Set 1 - 10 reps at 57.5% of 1RM

Set 2 - 10 reps at 65%

Set 3 - 10 reps at 57.5%

#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

8/30/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#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.

8/29/26

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 - 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%

Goal for set 2 is a moderately heavy set of 6. Try to leave about 

2 reps in reserve, so you can go heavier on 9/4 and 9/10. 

#2  BB Bench Press (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.

One rep is halfway up, all the way down, then all the way up to lockout.

That is one rep. 

#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  

8/27/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top set for the day

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

Unweighted BB Upright Row - 12 reps

REST between rounds. 

#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.

8/26/26

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 - 5 sets x 8 reps

Set 1 - 67.5% of 1RM

Set 2 - 75% of 1RM

Sets 3+4 - 67.5% of 1RM

#2  BB Deadlift - regular tempo - 2 sets x 11 reps

Set 1 - 11 reps at 55% of 1RM

Set 2 - 11 reps at 62.5%

#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

8/24/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - 40 total reps

Break it up however you want

#2  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%

#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

8/23/26

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

The goal for set #2 is a max set of 10 reps.

#2  BB Bench Press with a 2 second PAUSE 

at the bottom of each rep

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.

#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.

8/21/26

Warmup - Do 2 rounds of:

DB Lateral Raise - 10 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top set for the day

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

Unweighted BB Upright Row - 12 reps

REST between rounds. 

#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

8/20/26

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 - 4 sets x 12 reps

Set 1 - 65% of 1RM

Set 2 - 72.5% of 1RM

Sets 3+4 - 65% of 1RM

#2  BB Deadlift - regular tempo - 2 sets x 12 reps

Set 1 - 12 reps at 52.5% of 1RM

Set 2 - 12 reps at 60%

#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

8/18/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - 40 total reps

Break it up however you want

#2  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%

#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

8/17/26

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 - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

The goal is to go heavier than your top set from 8/11, but

still leave about 1 rep in reserve on your top set. 

#2  BB Bench Press with a 2 second PAUSE 

at the bottom of each rep

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.

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

Burpee                                   12 reps

Inverted Row                          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

Inverted Row                         18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters