Author: Coach Horton

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…

12/3/25 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 you enjoy… Oddly…

12/2/25 Foundations Day 182 1A DB Floor Press 4 x 12 1B DB One Arm Row 4 x 10e 2A DB Shoulder Press 4 x 12 2B DB Lateral Raise 4 x 12 3A Bench Dips 3 x 15 3B Shoulder Taps 3 x 10e

12/2/25 Hyper-Trophy 1A Shoulder Taps 2 x 10e 1B Band Pull-Apart 2 x 15 2A Single Arm DB Bench Press 4 x 8e 2B DB One Arm Row 4 x 5e 3A DB Lateral Raise 3 x 12 3B DB Upright Row 3 x 12 3C DB Shrugs 3 x 12 4A Floor Press 3…

12/1/25 Foundations Day 181 1A DB Deadlift 4 x 12 1B Push-ups 4 x 15 2A Goblet Squat 4 x 12 2B DB Bent Over Row 4 x 12 3A Plank 3 x 40 sec 3B Bicycle Crunches 3 x 20e

12/1/25 21 – 15 – 9 Perform 21 reps of each exercise, followed by 15 reps of each exercise, followed by 9 reps each. Scaled Options Scale med ball weight back as needed. If RX’d Deadlift weight is too heavy, sub KB Swings. Coach’s Notes This workout is a simple circuit-style workout that incorporates squats,…

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