10/15/26 Foundations Day 409 1A Bodyweight Good Morning 3 x 15 1B Burpee 3 x 10 1C Glute Bridge Hold 3 x 20 sec 2A Goblet Squat 4 x 8 2B DB Step Up 4 x 10e 3A Squat Jump 3 x 8 3B Bird Dog 3 x 10e 3C Dead Bug 3 x 10e
10/15/26 Walk This Way 1A Leg Swings 2 x 10 1B Dead Bug 2 x 10 2 Single Arm DB Snatch 3 x 5 3 Back Squat 5 @ 57% 5 @ 65% 4 @ 72% 3 x 4 @ 76% 4A Walking Lunges 4 x 20yd 4B DB Farmer’s Walk 3 x 40yd 5B…
10/14/26 Foundations Day 408 50 yard run + 50 yard walk x 12 Coach’s Notes First and foremost, make sure to get in a proper warm-up! This workout is an interval run. 50 yard run followed by a 50 yard walk for 12 rounds. Use the walk as your active recovery each rep. Runs should…
10/14/26 20 40s 40 yard sprints x 20 Goal Time: As fast as possibleRest Time: 35 seconds Coach’s Notes Make sure to get in a proper warm-up! Go through a good dynamic warm-up and slowly build up to full-speed sprints. I would also highly recommend running multiple reps at 70, 80 and 90% before opening…
10/13/26 Foundations Day 407 1A Inchworm 3 x 6 1B Scap Push-Up 3 x 12 1C Wall Slides 3 x 10 2A Push-Ups 4 x 10 2B Bent Over DB Row 4 x 12 3A Arnold Press 3 x 12 3B DB Curls 3 x 10 3C Reverse Crunches 3 x 15
10/13/26 Slow Burn 1A KB Swings 2 x 8 1B Bodyweight Good Morning 2 x 10 2 Front Squat* 5 @ 50% 4 @ 60% 2 x 3 @ 70% 2 x 3 @ 75% 3 Deadlift* 5 @ 55% 4 @ 65% 3 @ 72% 3 @ 76% 2 x 3 @ 80% 4A…
10/12/26 Foundations Day 406 1A Bodyweight Lunge 3 x 10e 1B Glute Bridge March 3 x 10e 1C Groiner with T-Spine Rotation 3 x 5e 2A DB Reverse Lunge 4 x 10e 2B DB RDL 4 x 8 3A Mountain Climber 3 x 10e 3B Elevated Body Weight Calf Raise 3 x 25 3C Plank…
10/12/26 Pump and Run Bench Press 100 Reps @ 55% of Bodyweight After the bar is racked each set: 400m Run 30 Minute Time Cap Scaled Options Find a bodyweight percentage that will allow you to finish in 7 sets MAX. Anything over 7 sets and you’re likely to run into the 30-minute time cap….
10/09/26 Foundations Day 405 1A Push Up to Down Dog 3 x 8 1B Wall Slides 3 x 10 1C Jumping Jacks 3 x 20 2A DB Z Press 4 x 10 2B One Arm DB Row 4 x 10e 3A DB Shrug 3 x 15 3B Cross Body Hammer Curl 3 x 10e 3C…
10/09/26 Get Swole Friday 1A Push-Up 2 x 12 1B DB Lateral Raise 2 x 12 2A Bench Press 10 @ 55% 8 @ 62% 6 @ 69% 4 @ 75% 2 @ 80% 2 @ 84% 2B Chin-Up x 10, 8, 6, 4, 2 3A DB One Arm Row 4 x 5e 3B Dips…