3/25/24 Push & Pull 150 150 POINTS* of any combination of Deadlift and Bench Press . POINTS* You can use any weight you choose for either lift (they do not have to be the same). You can also switch the weight anytime you choose (start heavier and then work lighter or visa versa).
3/22/24 1A Big 30 2 x 30 1B Push-ups 2 x 15 2 Bench Press w/Pause* 5 @ 60 5 @ 65 3 x 5 @ 65 3A Alternating DB Incline 3 x 8 3B One Arm Row 3 x 5 4A Dips 4 x 12 4B EZ Bar Curl 4 x 12 4C DB…
3/21/24 Deadlift Domination 1A RDL 3 x 8 1B Goblet Squat 3 x 8 2 KB Swings 5 x 8 3 Deadlift 2 @ 65% 2 @ 75% 2 @ 80% 2 x 2 @ 85% 4A Bulgarian Split Squat 3 x 5e 4B Single Leg RDL 3 x 5e 4C Knees to Elbows 3…
3/20/24 Non-Running Cardio For Example: Pick something you ENJOY and go do it. Coach’s Notes Once per cycle, I always like to encourage you to just go do something you enjoy… Oddly enough, this workout will get blown off by a lot of people. Too many of us have it hard-wired into our brains that…
3/19/24 I LOVE the 80s 1A Push-up 2 x 15 1B Band Face Pull 2 x 15 2 Bench Press 5 @ 60% 3 @ 70% 2, 3, 4, 2, 3, 4 @ 80% 3A Incline DB Press 4 x 20 3B One Arm Row 4 x 20 4 Band Curl x 80
3/18/24 300 Workout Notes This workout became notorious as The Standard for the actors in the movie 300. Keep the time cap here to 45 minutes. Any finishing time in the low 20s is excellent.
3/15/24 Get Swole Friday 1A Big 30 2 x 30 1B Push-ups 2 x 10 1C Band Pull-Apart 2 x 15 2A Bench Press 5 @ 60 4 @ 70 3 @ 75 2 x 3 @ 80 2B Chin-ups 5 x 5 3A Incline DB Press 3 x 8 3B Rear Delt Flyes 3…
3/14/24 Lucky 7s 1A RDL 2 x 7 1B Band Walks 2 x 7 2 Back Squat 7 @ 50 7 @ 60 5 x 7 @ 70 Workout Notes Yes, this is a “short” workout. If you’re concerned that this isn’t “enough” work than my suggestion would be… try it.
3/13/24 60 Yard Shuttles 60 Yard Shuttles x 10 Goal Time: < 16 seconds Rest Time: 40 seconds 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.
3/12/24 Two for Tuesdays 1A Push-ups 2 x 15 1B Band Face Pull 2 x 15 2A Single Arm DB Snatch 5 x 2 2B Bench Press 2 @ 60 2 @ 70 2 @ 75 2 x 2 @ 80 3A Overhead Press 2 x 8 3B Chin-ups 2 x 8 4A Band Curl…