08/21/26 Foundations Day 370 1A DB Z Press 3 x 10 1B DB One Arm Row 3 x 10e 2A Pike Pushup 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-Up 2 x MAX 4B Reverse Crunches 2…
08/21/26 Get Swole Friday 1A Push-Ups 2 x 12 1B Band Face Pull 2 x 12 2 Bench Press 10 @ 55% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% 2 @ 85% 3 Alternating DB Incline Bench 4 x 8e 4 One Arm DB Row 4 x 8e 5A DB…
08/20/26 Foundations Day 369 1A DB RDL 3 x 10 1B Goblet Split Squat 3 x 8e 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 Kick 2…
08/20/26 Five Stars 1A DB RDL 2 x 10 1B Single Leg Pallof Press 2 x 10e 2 Back Squat 5 @ 55% 5 @ 65% 5 @ 70% 3 x 5 @ 75% 3A DB Reverse Lunge 4 x 5e 3B Seated Med Ball Twists 4 x 15e 4A RDL 3 x 8 4B…
08/19/26 Foundations Day 368 Cross Fields are a dialed-down version of today’s main Daily Workout – Half Gassers. Whereas Half-Gassers are over and back across a football field, a Cross Field is simply one time across. If you don’t have a football field (or most soccer fields), any area of 50 yards can work. If…
08/19/26 10 Half Gassers Goal Times Rest Time: 45 seconds A Half-Gasser is a sprint across the football field from one sideline to the other and back. Coach’s Notes The Elite Goal Time of 16 seconds is the time we would give our skill players (Wide Receivers, Defensive Backs and Running Backs) to make for…
08/18/26 Foundations Day 367 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 Single Arm 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…
08/18/26 Shoulders and Hammies 1A Band Face Pull 2 x 15 1B Banded Glute Bridge 2 x 12 2A Deadlift 5 @ 55% 5 @ 65% 4 @ 72% 4 @ 76% 2 x 4 @ 80% 2B DB Lateral Raise 4 x 12 3A Overhead Press 4 x 8 3B Nordic Hamstring Curl 3…
08/17/26 Foundations Day 366 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…
08/17/26 Run and Gun For Time. Scaled Options Coach’s Notes