Workouts

4/26/24 Get Swole Friday – 5 x 10 Edition 1A DB Bench Press 5 x 10 1B One Arm Row 5 x 10e 2A Incline DB Bench Press 5 x 10 2B DB Upright Row 5 x 10 3A DB Shoulder Press 5 x 10 3B Rear Delt Flyes 5 x 10

4/25/24 Dead Man Walking 1 Single Arm DB Snatch 3 x 5 2 Deadlift 10 @ 56% 8 @ 66% 6 @ 72% 5 @ 77% 4 @ 79% 3 @ 81% 2 @ 84% 3 Walking Lunges 5 x 20yd 4A Farmer’s Walk 5 x 40 yd 4B DB Shrugs 5 x 12 5A…

4/24/24 Body Maintenance 1 Foam Roll (Glutes/Groin/Quads) x 30 sec each 2A Single Leg Pallof Press 2 x 10 2B Anti-Rotate Single Leg RDL 2 x 10 2C Anti-Rotate Rev Lunge 2 x 5e 3A Single Leg Glute Bridge 2 x 10e 3B Side Bridges 2 x 10e 4A Handcuffs 2 x 10 4B Band…

4/23/24 Power 5.1 1A KB Swings 3 x 8 1B Med Ball Slam 3 x 8 2A Hang Power Snatch 3 @ 55% 3 @ 65% 3 @ 70% 2 x 3 @ 75% 2B Box Jump 5 x 3 3 Back Squat* 4 @ 55% 2 x 4 @ 65% 2 x 4 @…

4/22/24 Triple Threat Record 150 Total Reps using the following options: Any combination of sets, reps and order of the three exercises is allowed. Scaled Version Level 2: Scaled Version Level 1:

4/19/24 Get Swole Friday 1A Lateral Raises 2 x 15 1B Face Pulls 2 x 15 2 Incline Bench Press 5 @ 50% 5 @ 60% 2 x 5 @ 70% 2 x 5 @ 75% 3A Plate Raise 3 x 12 3B Band Upright Row 3 x 12 3C Band Pull Apart 3 x…

4/17/24 Big Squat Thursday 1A Reverse Lunges 2 x 8 1B RDL 2 x 8 2 Back Squat 5 @ 50% 3 @ 60% 2 x 3 @ 70% 2 x 3 @ 75% 3A Walking Lunges 4 x 8 3B Single Leg RDL 4 x 5 4A Side Plank 3 x 30 sec 4B…

4/17/24 60 Yard Shuttles 60 Yard Shuttles x 10 Workout Notes A 60 Yard Shuttle involves sprinting out five yards and then back to the start line followed by sprinting out ten yards and back and finally sprinting out 15 yards and back. Goal Times: Rest Times:

4/16/24 Dead & Company 1A SL Squat off Box 2 x 8e 1B SL Glute Bridge 2 x 8e 2 Deadlift 6 x 4 3A Front Rack Step-Ups 4 x 5e 3B Nordic Hamstring Curls 4 x 5 4A Calf Raise 3 x 20 4B Sit-ups 3 x 15 4C Hypers 3 x 10

4/15/24 Push-ups and Pull-ups to the Moon Start with 1 Push-up followed by 1 Pull-up, advance to 2 of each, followed by 3, etc.Work to as high of a number as possible in 20 minutes. Workout Notes Yes, you can break sets up as you progress. For ex. once you get to 8s, you can…