12/10/25 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…
12/9/25 Foundations Day 187 1A DB Floor Press 4 x 8 1B DB Bent Over Row 4 x 8 2A DB Shoulder Press 4 x 10 2B DB Front Raise 4 x 12 3A Bench Dips 3 x 15 3B Shoulder Taps 3 x 10e
At a certain point, basic squat cues stop creating real change. You already know to keep your chest up, drive your knees out, and sit back. The problem is that these broad cues do not target the small breakdowns that hold advanced lifters back. When the load gets heavy, depth and position are controlled by…
12/8/25 Foundations Day 186 1A DB Deadlift 4 x 8 1B Feet Elevated Push-ups 4 x 10 2A DB Thruster 4 x 10 2B DB Renegade Row 4 x 10e 3A Plank 3 x 40 sec 3B Bicycle Crunches 3 x 20e
12/8/25 13 to 1 13 reps of each of the following exercises, followed by 12, followed by 11… continue decreasing 1 rep each round until you finish with 1 rep of each exercise. 30 Minute Time Cap Goal Times Typically, anything in the mid to high teens is a solid time. This is a workout…
12/5/25 Foundations Day 185 1A Mountain Climbers 4 x 15e 1B Plank to Push-up 4 x 12 2A Bicycle Sit-ups 4 x 15e 2B Seated Twists 4 x 15e 3A Lateral Plank 3 x 30 sec 3B Straight Leg Sit-ups 3 x 15
12/5/25 Get Swole Friday 1A DB Fly 2 x 10 1B Rear Delt Fly 2 x 10 2 Pause Bench Press 3 @ 55% 3 @ 62% 3 @ 68% 3 @ 73% 2 x 3 @ 76% 3A Arnold Press 4 x 8 3B Chin-ups 4 x 8 4A Weighted Push-ups 3 x 10…
12/4/25 Foundations Day 184 1A Goblet Split Squat 4 x 12e 1B DB Step-up 4 x 12e 2A DB RDL 4 x 12 2B Bodyweight Calf Raise 4 x 15 3A Wall Sits 3 x 45 sec 3B Straight Leg Raises 3 x 15
12/4/25 40 to FINISH Day 21 1A Banded Glute Bridge 2 x 10 1B Monster Steps 2 x 10e 2 Deadlift 4 @ 55% 3 @ 62% 3 @ 72% 3 @ 78% 2 @ 82% 2 @ 85% 3 Front Squat 4 @ 55% 4 @ 63% 3 x 4 @ 70% 4A Pistol…
12/3/25 Foundations Day 183 Non-Running Cardio For Example: Pick something you ENJOY and go do it. Coach’s Notes Many of you have been with me now for a while and understand the idea behind this workout. For those that are newer, once per cycle, I always like to encourage you to just go do something…