1/16/25 Stirring the Pot 1A Reverse Hypers 2 x 10 1B Lateral Bridges 2 x 10 2 Back Squat 8 @ 57% 6 @ 67% 6 @ 72% 4 @ 75% 4 @ 78% 3A Walking Lunges 4 x 20yd 3B Plank Pull Thru 4 x 8e 4A RDL 3 x 8 4B Shrugs 3…
1/15/25 20 Minute Run This one is about as simple as it gets. Try to cover as much distance as you can in 20 minutes. I would highly suggest making a note of your distance covered… this workout makes an appearance every couple cycles and is a great one to be able to see your…
1/14/25 ARM-ageddon 1A Band Curl 2 x 20 1B Band Pushdowns 2 x 20 2A Barbell Curl 10, 10, 8, 8 2B Skull Crushers 10, 10, 8, 8 3A DB Curl Drop Set 2 x 30 3B Tricep Pushdown Drop Set 2 x 30 4A Band Curl 2 x 20 4B Band Pushdowns 2 x…
1/13/25 Day of the Dead The Goal for this Challenge is to accumulate 100 points as quickly as possible with reps of Deadlift. Men 135lbs = 1 point per rep225lbs = 2 points315lbs = 3 points405lbs = 5 points Women 95lbs = 1 point per rep135lbs = 2 points185lbs = 3 points225lbs = 5 points…
1/10/25 Get Swole Friday 1A DB Fly 2 x 12 1B Band Pull-Apart 2 x 12 2A Bench Press 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 74% 4 @ 78% 2B Pull-ups 4, 4, 6, 8, 10 3A DB Shoulder Press 12, 10, 8, 6 3B DB Upright Row 6, 8,…
1/9/25 Give Me 5 1A KB Swings 2 x 12 1B Goblet Squat 2 x 8 2 Front Squat 5 @ 55% 5 @ 65% 3 x 5 @ 70% 3A RDL 4 x 8 3B DB Reverse Lunge 4 x 8e 3C DB Shrug 4 x 8 4 Plank 2 x 60 sec
1/8/25 60 Yard Shuttles 60 Yard Shuttles x 10 Workout Notes A 60 Yard Shuttle involves sprinting out five yards and then back to the start line followed by sprinting out ten yards and back and finally sprinting out 15 yards and back. Goal Times: Rest Times:
1/7/25 Gain Train Express 1A Push-ups 2 x 10 1B Band Pull-Apart 2 x 15 2A Bench Press 5 @ 55% 8 @ 62% 8 @ 66% 6 @ 70% 6 @ 74% 2B Band Face Pull 4 x 12 3A One Arm DB Incline 3 x 8e 3B DB Lateral Raise 3 x 12…
1/6/25 It Takes Two Grab a Partner* and Complete the Following: Divvy up the reps between the two partners however you see fit. Time concludes when all reps are completed. 45 minute time cap. Scale Deadlift weight as needed. Sub Inverted Row for Pull-ups as needed. *If you do not have a partner, cut all…
1/3/24 Get Swole Friday 1A Push-ups 2 x 12 1B Band Face Pull 2 x 12 2 Bench Press 10 @ 55% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% 2 @ 85% 3A Arnold Press 4 x 8 3B Med Ball Russian Twist 4 x 15e 4A Tricep Pushdowns 3…