04/14/26 Foundations Day 277 1A Shoulder Taps 3 x 12e 1B Inchworm 3 x 6 1C Push Up to Down Dog 3 x 6 2A Alternating DB Floor Press 4 x 10e 2B DB Renegade Row 4 x 8e 3A DB Lateral Raise 3 x 12 3B Hammer Curl 3 x 12 3C Plank Pull…
04/14/26 Two for Tuesdays 1A Push-Up 2 x 15 1B Band Face Pull 2 x 15 2A Single Arm DB Snatch 6 x 2e 2B Bench Press 2 @ 60% 2 @ 70% 2 @ 75% 3 x 2 @ 80% 3A Overhead Press 2 x 8 3B Chin-Up 2 x 8 4A Band Curl…
04/13/26 Foundations Day 276 1A Lateral Lunge 3 x 8e 1B Single Leg Glute Bridge 3 x 10e 1C Groiner with T-Spine Rotation 3 x 5e 2A Goblet Squat 4 x 10 2B DB RDL 4 x 8 3A DB Lateral Lunge 3 x 8e 3B Standing DB Calf Raise 3 x 15 3C Reverse…
04/13/26 Philly Death March I originally did this workout when I was working at Temple. What started as a ‘what if’ discussion amongst the strength staff turned into a challenge and a ridiculous workout was born. It’s a brutally tough workout and the soreness the next couple days is REAL. You’ve been warned. This workout…
04/10/26 Foundations Day 275 1A Push Up to Down Dog 3 x 6 1B Wall Slides 3 x 10 1C Scap Push-Up 3 x 12 2A DB Floor Press 4 x 8 2B Bent Over DB Row 4 x 12 3A Arnold Press 3 x 10 3B DB Skull Crushers 3 x 12 3C Mountain…
04/10/26 Get Swole Friday 1 Big 30 2 x 30 2A DB Bench Press 5 x 5 2B One Arm Row 5 x 5e 3A Overhead Press x 10, 8, 6 3B DB Lateral Raise 3 x 10 3C Rear Delt Flyes 3 x 12 4A Dips 3 x 8 4B 21s 3 x 21…
04/09/26 Foundations Day 274 1A Single Leg RDL 3 x 6e 1B Quadruped Rock Backs 3 x 10 1C Glute Bridge Hold 3 x 20 sec 2A DB Bulgarian Split Squat 4 x 8e 2B DB Sumo Deadlift 4 x 10 3A Goblet Split Squat 3 x 8e 3B Lateral Leg Raise 3 x 12e…
04/09/26 Quad-Zilla 1 Overhead Squat 3 x 5 2 Trap Bar Deadlift 4 x 3 @ 70% 3 Back Squat 3 @ 60% 3 @ 70% 2 x 3 @ 75% 6 x 3 @ 80% 4A DB RDL 3 x 5 4B DB Shrug 3 x 10 Coach’s Notes Make no doubt about it,…
04/08/26 Foundations Day 273 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…
04/08/26 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