03/10/26 Foundations Day 252 1A Scap Push-Up 3 x 10 1B Inchworm 3 x 5 1C Shoulder Taps 3 x 10e 2A DB Floor Press 4 x 10 2B One Arm DB Row 4 x 10e 3A DB Lateral Raise 3 x 12 3B Hammer Curl 3 x 10 3C Front Plank Plus Leg Lift…
03/10/26 Hangin’ Out 1A Single Arm DB Snatch 4 x 3 1B Box Jump 4 x 4 2 Hang Power Clean 3 @ 50% 3 @ 60% 3 @ 70% 3 x 3 @ 75% 3A DB Step Up 4 x 5e 3B DB RDL 4 x 8 4A DB Upright Row 3 x 10…
03/09/26 Foundations Day 251 1A Bodyweight Squat 3 x 12 1B Glute Bridge March 3 x 10e 1C Groiner w/ T-Spine Rotation 3 x 5e 2A DB Reverse Lunge 4 x 8e 2B DB RDL 4 x 10 3A DB Step-up 3 x 8e 3B Calf Raises 3 x 20 3C Straight Leg Leg Raise…
03/09/26 Pump-Cardi 151 Using the two exercises above in any combination, in any order, get to 151 reps as quickly as possible. Scaling Options Intermediate Beginner Coach’s Notes When deciding whether or not to scale… You should be able to complete AT LEAST 25 total reps using one set of each exercise (for ex. 11…
03/06/26 Foundations Day 250 1A Push-Ups 3 x 12 1B One Arm DB Row 3 x 10e 2A Half-Kneeling DB Shoulder Press 3 x 8e 2B Rear Delt Flyes 3 x 12 3A Push Up to Down Dog 2 x 10 3B Zottman Curls 2 x 10 4A Plank 2 x 45 sec 4B Oblique…
03/06/26 Get Swole Friday 1A Push-Up 2 x 15 1B Band Pull-Apart 2 x 15 2 Bench Press 5 @ 50% 4 @ 60% 4 @ 70% 3 x 4 @ 75% 3A Alternating DB Incline Bench 4 x 8 3B Pull-Ups 4 x 5 4A Barbell Curls 4 x 8 4B Skull Crushers 4…
03/05/26 Foundations Day 249 1A DB RDL 3 x 10 1B Goblet Split Squat 3 x 8e 2A DB Step Up 3 x 10e 2B Single Leg Glute Bridge 3 x 10e 3A Tempo Goblet Squat 2 x 8 3B Elevated Body Weight Calf Raise 3 x 20 4A Bicycle Sit-Ups 2 x 20e 4B…
03/05/26 Big Squat Thursday 1A Goblet Squat 2 x 10 1B KB Swings 2 x 10 2 Back Squat 5 @ 50% 4 @ 60% 4 @ 70% 3 x 4 @ 75% 3A Single Leg Squat off Box 4 x 8e 3B Stability Ball Hamstring Curl 4 x 12 4A DB Thruster 3 x…
03/04/26 Foundations Day 248 1 Mile Run/Walk Today’s Cardio Wednesday is a simple one. Go out and cover a mile. If you can jog it, great. If you need to walk it, that’s great too. If it ends up being a combination of the two… also great. Bottom line: find a pace that works for…
03/04/26 Double Miles Coach’s Notes Pretty straightforward here… Run 1 Mile as fast as you can. Rest 3 Minutes (which will probably feel like 30 seconds) Run 1 Mile again as fast as you can. The goal is shoot for as low of a TOTAL time as possible. Make sure to make a note of…