01/27/26 Foundations Day 222 1A Alternating DB Floor Press 3 x 10e 1B DB Renegade Row 3 x 8e 2A DB Arnold Press 3 x 10 2B DB Shrug 3 x 12 3A Bench Dips 2 x 12 3B Cross Body Hammer Curl 2 x 10e 4A Side Plank 2 x 30 sec 4B Suitcase…
01/27/26 Pullin’ Heavy 1A Band Walks 2 x 10 1B Reverse Lunge and Reach 2 x 5 2 Single Arm DB Snatch 3 x 5 3 Deadlift 5 @ 50% 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 2 x 1 @ 90% 4A Hyperextension 3 x 10 4B Pistol Squat…
01/26/26 Foundations Day 221 1A DB RDL 3 x 10 1B Wall Sit March 3 x 30 sec 2A Bulgarian Split Squat 3 x 6 2B Glute Bridge 3 x 12 3A DB Sumo Deadlift 2 x 10 3B Calf Raise 2 x 20 4A Lateral Lunge 2 x 8 4B Bird Dog 2 x…
01/26/26 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…
01/23/26 Foundations Day 220 1A DB Floor Press 3 x 10 1B DB One Arm Row 3 x 10 2A DB Shoulder Press 3 x 10 2B Rear Delt Fly 3 x 12 3A Feet Elevated Push-Up 2 x MAX 3B DB Curls 2 x 10 4A Front Plank plus Leg Lift 2 x 12…
01/23/26 Get Swole Friday 1A Lying Handcuffs 2 x 8 1B DB Lateral Raise 2 x 12 2 Bench Press 5 @ 50% 3 @ 60% 8 @ 65% 3 x 8 @ 70% 3A Seated DB Shoulder Press 4 x 10 3B Barbell Row 4 x 8 4A DB Chest Fly 3 x 12…
01/22/26 Foundations Day 219 1A DB Deadlift 3 x 10 1B DB Reverse Lunge 3 x 8 2A DB Step Up 3 x 10 2B Glute Bridge Hold 3 x 30 sec 3A Tempo Goblet Squat 2 x 8 3B Bodyweight Good Morning 2 x 15 4A Bicycle Sit-Ups 2 x 20 4B Flutter Kick…
01/22/26 The Dark Squat Rises 1A Lateral Band Walk 2 x 10 1B Shoulder Dislocates 2 x 10 2A Hang Power Snatch 4 @ 60% 4 @ 65% 2 x 4 @ 70% 2B Box Jump 4 x 4 3 Back Squat 5 @ 55% 3 @ 65% 3 @ 73% 3 @ 77% 2…
01/21/26 Foundations Day 218 Cross Fields are a dialed-down version of today’s main Daily Workout – Half Gassers. Whereas Half-Gassers are over and back across a football field, a Cross Field is simply one time across. If you don’t have a football field (or most soccer fields), any area of 50 yards can work. If…
01/21/26 10 Half Gassers Goal Times Rest Time: 45 seconds A Half-Gasser is a sprint across the football field from one sideline to the other and back. Coach’s Notes The Elite Goal Time of 16 seconds is the time we would give our skill players (Wide Receivers, Defensive Backs and Running Backs) to make for…