Author: Coach Horton

11/28/25 Foundations Day 180 1A Burpees 4 x 10 1B Crunches 4 x 15 2A Curl and Press 4 x 8 2B Plank Jacks 4 x 15 3A Straight Leg Raises 3 x 12 3B Bicycle Crunches 3 x 20e

11/28/25 Get Swole Black Friday 1A Wall Slides 2 x 10 1B Scap Push-ups 2 x 10 2 Bench Press 4 @ 55% 3 @ 65% 3 @ 73% 2 @ 80% 2 @ 85% 2 x 1 @ 90% 3A Close Grip Bench Press 4 x 8 3B Inverted Row 4 x 10 4…

11/27/25 Foundations Day 179 1A Squat Jumps 4 x 12 1B Lateral Lunge 4 x 10e 2A DB Step-up 4 x 12e 2B Single Leg Calf Raise 4 x 12e 3A Skater Squats 3 x 12e 3B Seated Twist 3 x 15e

11/27/25 Racks and Yams 1A Lateral Band Walk 2 x 10e 1B Monster Steps 2 x 10e 2 KB Swings 3 x 8 3 Rack Pulls 5 @ 57% 4 @ 66% 3 @ 74% 3 @ 80% 2 x 3 @ 85% 4 DB Farmer’s Walks 4 x 25 yds Coach’s Notes The idea…

11/26/25 Foundations Day 178 For tomorrow’s Foundations Workout, we’re going to be joining the Daily Workouts main programming. This workout is just about doing the best you can, regardless of where you’re currently at. Do the best you can, take some extra rest if and where needed and record your results! 10s and 20s Rest…

11/26/25 10s and 20s Rest time should be minimal between each rep. Should be 5 to 6 seconds, basically the time it takes to walk back to the finish line you just ran through and to get set to sprint back to where you started. Coach’s Notes

11/25/25 Foundations Day 177 1A DB Floor Press 4 x 15 1B DB Bent Over Row 4 x 15 2A DB Shoulder Press 4 x 12 2B DB Front Raise 4 x 12 3A Bench Dips 3 x 15 3B Shoulder Taps 3 x 10

11/25/25 Tuesday Triples 1A Shoulder Dislocates 2 x 10 1B Band Good Mornings 2 x 10 2 Clean Pull 4 @ 60% 4 @ 67% 3 @ 73% 2 x 3 @ 78% 3 Back Squat 5 @ 55% 4 @ 63% 4 @ 70% 3 @ 74% 3 @ 77% 4A DB Reverse Lunge…

11/24/25 Foundations Day 176 1A DB Thruster 4 x 15 1B Push-ups 4 x 15 2A DB Reverse Lunge 4 x 8e 2B DB Renegade Row 4 x 12e 3A Mountain Climbers 3 x 40 sec 3B Plank w/ Leg Lift 3 x 10e

11/24/25 Hang In There Bar Hang for 5 Minutes Total Time Each time you come down from the bar (assuming you don’t hold for the full 5 minutes in the first attempt) perform: Record total time to finish. Scaling Options Beginner If you cannot perform a Bar Hang (the first attempt) for more than 30…