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6/5/25 The Dark Squat Rises 1A KB Swing 2 x 8 1B Goblet Squat 2 x 8 2A Hang Power Snatch 4 @ 60 4 @ 65 2 x 4 @ 70 2B Box Jumps 4 x 4 3 Back Squat 5 @ 50 3 @ 65 4 x 5 @ 75 4A Bulgarian Split…

6/5/25 Foundations Day 54 1A DB RDL 3 x 10 1B Goblet Split Squat 3 x 8e 2A Skater Squat 3 x 6e 2B Single Leg Glute Bridge 3 x 10e 3A DB Sumo Deadlift 2 x 10 3B Bodyweight Calf Raise 2 x 20 4A Sky Crunches 2 x 15 4B Toe Touches 2…

6/4/25 Foundations Day 53 20 Minute Run/Walk Alternate running for 20 seconds followed by a 40 second walk. Try to push yourself on the run portions. Doesn’t need to be a sprint, but aim for a pace faster than your typical jog pace. 20 total rounds which should equate to 20 minutes total. Go with…

6/4/25 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…

6/3/25 Foundations Day 52 1A DB Floor Press 3 x 10 1B Rear Delt Fly 3 x 12 2A Half Kneeling DB Shoulder Press 3 x 8e 2B Bent Over DB Row 3 x 10 3A Hammer Curl 2 x 10 3B DB Skull Crushers 2 x 10 4A Plank Pull Thru 2 x 10e…

6/3/25 Push It 1A Med Ball Slam 2 x 12 1B Scap Push-up 2 x 12 2A DB Bench Press 4 x 10 2B Straight Leg Sit-up 4 x 12 3A DB Z Press 3 x 10 3B Band Pull-Apart 3 x 20 4A Push-ups 4 x 15 4B Seated Twists 4 x 15e 5…

6/2/25 Foundations Day 51 1A Tempo Goblet Squat 3 x 8 1B Glute Bridge March 3 x 8e 2A DB Step-up 3 x 10e 2B Wall Sit 3 x 30 sec 3A DB Reverse Lunge 2 x 8e 3B Calf Raise 2 x 15 4A Bird Dog 2 x 10e 4B Flutter Kick 2 x…

6/2/25 The Hundo Challenge 100 Pull-ups 30 Minute Time Cap Scaled Level I If you believe you can get at least around 50 Pull-ups within the 30-minute time cap, then I would suggest sticking with pull-ups and doing as many as possible. If not, then switch the Challenge to Inverted Rows. Coach’s Notes Complete 100…