08/07/26 Get Swole Friday 1A DB Fly 2 x 10 1B Inverted Row 2 x 10 2 Bench Press 10 @ 55% 4 x 10 @ 65% 3A Standing Arnold Press 3 x 8 3B Rear Delt Flyes 3 x 12 4A Weighted Push-up 3 x 8 4B Crunches 3 x 20 5A Hammer Curl…
08/06/26 Foundations Day 359 1A DB Deadlift 3 x 10 1B DB Reverse Lunge 3 x 8e 2A DB Step Up 3 x 10e 2B Glute Bridge Hold 3 x 30 sec 3A Tempo Goblet Squat 2 x 8 3B Bodyweight Good Morning 2 x 15 4A Bicycle Sit-Ups 2 x 20e 4B Flutter Kick…
08/06/26 Singles Night 1A KB Swings 2 x 10 1B Goblet Squat 2 x 10 2 Power Clean 4 x 3 3 Back Squat 6 @ 55% 5 @ 65% 4 @ 72% 3 @ 78% 2 @ 83% 2 x 1 @ 87% 4A Pistol Squat 3 x 5e 4B Stability Ball Hamstring Curl…
08/05/26 Foundations Day 358 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…
08/05/26 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
08/04/26 Foundations Day 357 1A DB Floor Press 3 x 10 1B DB Renegade Row 3 x 8e 2A DB Upright Row 3 x 10 2B DB Front Raise 3 x 10 3A Half-Kneeling Single Arm DB Shoulder Press 2 x 8e 3B Hammer Curl 2 x 10 4A Plank to Push-Up 2 x 10…
08/04/26 Med Ball Circuit 4 Rounds TotalMinimal Rest Between Exercises90 Seconds Rest Between Rounds 1A Med Ball Vertical Throws x 10 1B Wall Balls x 10 1C Med Ball Slams x 10 1D Reverse Lunge & Twist x 5e 1E Med Ball Side Throw x 5e 1F Med Ball Side Slam x 5e 1G Seated…
08/03/26 Foundations Day 356 1A DB Sumo Deadlift 3 x 10 1B Wall Sit 3 x 30 sec 2A Goblet Split Squat 3 x 8e 2B Glute Bridge March 3 x 10e 3A Single Leg RDL 2 x 6e 3B Standing DB Calf Raise 2 x 15 4A Skater Squat 2 x 6e 4B Bird…
08/03/26 A Simple Bodyweight Workout Load your bodyweight* onto a bar. In any order, in any combination, complete the following reps. Workout Notes: *Include the weight of the bar in the total. For example, if you weigh 135 pounds, you’ll load a 45 onto each side for your working weight. If you have multiple bars…
07/31/26 Foundations Day 355 1A Shoulder Taps 3 x 10e 1B One Arm DB Row 3 x 10e 2A Pike Pushup 3 x 8 2B DB Lateral Raise 3 x 12 3A DB Z Press 2 x 8 3B Reverse Crunches 2 x 15 4A Plank 1 x 45 sec 4B Push-Up 1 x MAX