5/30/25 Foundations Day 50 1A DB Z Press 3 x 10 1B One Arm Row 3 x 10e 2A Pike Push-up 3 x 8 2B Rear Delt Fly 3 x 12 3A DB Arnold Press 2 x 8 3B Side Plank 2 x 30 sec 4A Push-ups 2 x MAX 4B Reverse Crunches 2 x…
5/30/25 Get Swole Friday 1 Big 30 2 x 30 2 Bench Press 10 @ 50% 8 @ 60% 6 @ 70% 3 x 4 @ 80% 3A DB Incline Bench Press 4 x 8 3B One Arm Row 4 x 5e 4A Barbell Curl 3 x 10 4B Tricep Pushdowns 3 x 10 4C…
5/29/25 Foundations Day 49 1A DB RDL 3 x 10 1B Goblet Split Squat 3 x 8 2A DB Step-up 3 x 10e 2B Single Leg Calf Raise 3 x 10e 3A Tempo Goblet Squat 2 x 8 3B Bodyweight Good Morning 2 x 15 4A Crunches 2 x 20 4B Flutter Kicks 2 x…
5/29/25 Big Squat Thursday 1A KB Swings 2 x 8 1B Box Jumps 2 x 8 2 Back Squat 10 @ 50% 10 @ 55% 3 x 10 @ 60% 3A Reverse Lunge 4 x 8e 3B DB RDL 4 x 8 4A Goblet Squat 3 x 10 4B Wall Sit 3 x 30 sec…
There’s heavy—and then there’s a lot. High-rep squat days don’t just test your legs—they test your lungs, your patience, and your ability to hold form when everything in your body is telling you to just get it over with. The real challenge isn’t just finishing the sets—it’s keeping your technique together when fatigue sets in….
5/28/25 Foundations Day 48 50 yard run + 50 yard walk x 12 Coach’s Notes First and foremost, make sure to get in a proper warm-up! This workout is an interval run. 50 yard run followed by a 50 yard walk for 12 rounds. Use the walk as your active recovery each rep. Runs should…
5/28/25 20 40s 40 yard sprints x 20 Goal Time: As fast as possibleRest Time: 35 seconds Coach’s Notes Make sure to get in a proper warm-up! Go through a good dynamic warm-up and slowly build up to full-speed sprints. I would recommend running multiple reps at 70, 80 and 90% before opening up completely….
5/27/25 Foundations Day 47 1A DB Floor Press 3 x 10 1B Bent Over DB Row 3 x 10 2A DB Front Raise 3 x 10 2B Half-Kneeling DB Shoulder Press 3 x 8e 3A DB Curls 2 x 10 3B DB Skull Crushers 2 x 10 4A Dead Bug 2 x 10e 4B Seated…
5/27/25 Deadlift Day 1A RDL 2 x 8 1B KB Swing 2 x 8 2 Deadlift 5 @ 50% 5 @ 65% 5 @ 72% 3 x 5 @ 77% 3A Pistol Squat 4 x 5e 3B Incline DB Bench Press 4 x 8 3C DB Shrug 4 x 15 4A Med Ball Push-ups 3…
5/26/25 Foundations Day 46 1A Goblet Squat 3 x 10 1B Glute Bridge Hold 3 x 30 sec 2A DB Reverse Lunge 3 x 8e 2B DB Sumo Deadlift 3 x 10 3A Single Leg Glute Bridge 2 x 8e 3B Standing DB Calf Raise 2 x 15 4A Toe Touches 2 x 20 4B…