Daily Workouts – December 2023

December

12/29/23

Get Swole Friday – Last Swole of ’23

1A	DB Flys	2 x 12
1B	Face Pulls	2 x 12
2	Bench Press	5 x 5 @ 70 – 75%
3A	DB Incline	4 x 8
3B	One Arm Row	4 x 8e
4A	Lateral Raises	3 x 12
4B	DB Shrugs	3 x 12
5A	Band Curls	x 50
5B	Band Pushdowns	x 50

12/28/23

Big Squat Thursday

1A	KB Swing	3 x 8
1B	Goblet Squat	3 x 8
2	Hang Power Snatch	6 x 3 @ 70 – 80%
3	Front Squat	6 x 3 @ 70 – 80%
4A	DB Step-up	3 x 8e
4B	RDL	3 x 8
4C	Weighted Sit-ups	3 x 15

12/27/23

Double Miles

• Run 1 Mile
• Rest 3 Minutes
• Run 1 Mile

12/26/23

Quads of Fury

1	Back Squat	6 @ 60, 6 @ 65, 6 @ 70, 6 @ 75
2A	Deadlift	8 @ 60, 8 @ 65, 8 @ 70, 8 @ 70
2B	Box Jump	4 x 5
3A	Bulgarian Split Squat	4 x 8e
3B	RDL	3 x 8
5A	Glute Bridge	3 x 15
5B	Floor Slider Leg Curl	3 x 8
5C	Calf Raise	3 x 20

12/25/23

Pick Your Own Presents

500 Total Reps. Choose From the Following:

• Pull-ups
• Push-ups
• Bodyweight Squat
• Sit-ups

*Exercises Can Be Done in Any Order, in Any Amount

12/22/23

Twas The Swole Before Christmas

1A	Bench Press	4 x 8 @ 60 – 70%
1B	BB Bent Over Row	4 x 8
2A	DB Incline Bench	3 x 10
2B	Pull-Ups	3 x 10
3A	Overhead Press	3 x 8
3B	Lateral Raises	3 x 10
4A	Dips	3 x 12
4B	EZ Bar Curls	3 x 10

12/21/23

Big Squat Thursday (Cluster Edition)

1A	Kettlebell Swing	3 x 8
1B	RDL (light)	3 x 8
2A	Deadlift	5 x 4 @ 70 – 75%
2B	Med Ball Slam	5 x 10
3	Back Squat*	10 x 3 @ 75 – 80%
4A	Plank	3 x 30 seconds
4B	Crunches	3 x 25

*Approx. 30-45 seconds rest between sets

12/20/23

Old School Conditioning

• 1 x 800m Run (2 Minutes Rest)
• 1 x 400m Run (1:30 Minute Rest)
• 2 x 200m Run (1 Minute Rest)
• 4 x 100m Run (:30 Second Rest)

12/19/23

Dumbbells For The Win

1A	Single Arm DB Snatch	3 x 7e
1B	Sit-ups	3 x 11
2A	DB Incline w/Pause	4 x 7
2B	DB One Arm Row	4 x 11
3A	DB Shoulder Press	3 x 7
3B	DB Side Raise	3 x 7
3C	DB Upright Row	3 x 7
4A	DB Seated Curls	3 x 7
4B	DB Skull Crushers	3 x 11

12/18/23

Dead Sprints

5 Rounds of:

• 10 Deadlifts (weight equal to bodyweight)
• 400m Sprint

12/15/23

Get Swole Friday

1	Big 30	x 2
2A	Bench Press*	8 x 2 @ 70 – 85%
2B^	DB One Arm Row	4 x 6e
2B^	DB Rear Delt Raise	4 x 8
3A	Standing Shoulder Press	3 x 8
3B	DB Lateral Raise	3 x 8
4A	21s	2 x 21
4B	Dips	2 x 21
4C	Situps	2 x 21

*Warm-up/Build-up Sets as Needed

^One Arm Rows after sets 1-4, Rear Delts after sets 5-8

12/14/23

Big Squat Thursday

1	Back Squat	5 x 5 @ 70 – 80%
2A	Walking Lunge	3 x 20 yards
2B	Floor Slider Leg Curl	3 x 8
3A	Overhead Squat	4 x 5
3B	Plank	4 x 45 seconds
4A	Goblet Squat	3 x 20
4B	DB Shrug	3 x 20

12/13/23

800s

• 4 x 800m Runs
• 2 Minutes Rest Between Each Rep

12/12/23

Triple Threat

1A	DB Bench	3 x 8
1B	DB Lateral Raise	3 x 12
1C	Sit-Ups	3 x 15
2A	DB Incline Fly	3 x 8
2B	DB Shoulder Press	3 x 12
2C	Med Ball Russian Twist	3 x 15e
3A	Dips	3 x 8
3B	Diamond Pushups	3 x 12
3C	Bench Dips	3 x 15

12/11/23

Challenge Monday

100 Total Reps of:

• Deadlift (Use 1/2 BW)
• Pull-Ups

Between each round = 400m Run

12/8/23

Get Swole Friday

1A	Push-ups	2 x 12
1B	Inverted Rows	2 x 12
2A	DB Bench	5 x 12, 10, 10, 8, 8
2B	Lat Pulldown	5 x 12, 10, 10, 8, 8
3A	Standing Shoulder Press	4 x 8
3B	Lateral Raise	4 x 8
4A	Tricep Pushdown	3 x 10
4B	DB Curl	3 x 10

12/7/23

Big Squat Thursday

1A	DB Lateral Lunges	2 x 8e
1B	DB RDL	2 x 8
2	Hang Power Clean*	5 x 3 @ 65 – 75%
3	Back Squat*	5 x 5 @ 70 – 75%
4A	DB Step-Up	4 x 5e
4B	RDL	4 x 6
5A	Weighted Toe Touches	3 x 20
5B	Side Plank	3 x 20e seconds

*Warm-up/Build-up Sets as Needed

12/6/23

100s

• 10 100s (45 sec rest in between)
• 3 Minute Rest
• 10 100s (45 sec rest in between)

12/5/23

Work Day

1A	Kettlebell Swing	2 x 12
1B	Med Ball Slam	2 x 12
2A	Hang Power Snatch	5 x 3 @ 65 – 75%
2B	Box Jumps	5 x 3
3A	Bulgarian Split Squat	4 x 5e
3B	One Arm Row	4 x 8e
4A	Push-Ups	3 x 20
4B	Sit-Ups	3 x 20
4C	Plank	3 x 45 seconds

12/4/23

Bench Press Combine Prep Challenge

1	Bench Press	245lbs x Reps
2	3 Minute Rest
3	Bench Press	225lbs x Reps
4	3 Minute Rest
5	Bench Press	205lbs x Reps
6	3 Minute Rest
7	Bench Press	185lbs x Reps

For Scaling Options, Tips and to Post Comments: Combine Prep Challenge

12/1/23

Get Swole Friday

1A	DB Bench Press	4 x 8
1B	One Arm Rows	4 x 8e
2A	DB Shoulder Press	3 x 8
2B	Lateral Raises	3 x 12
3	Push-ups	2 x 25
4A	EZ Bar Curls	3 x 15
4B	Dips	3 x 15
4C	Plank	3 x 45 sec