12/9/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  Strict Pullup

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Weighted if possible and try to add weight each set.

#3  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           12 reps

Regular Pushup                       24 reps

DB Ground to Overhead           10-15-20 reps each side

12/8/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

#1  BB Bench Press - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight for today

Sets 3 to 7 - 3 reps back down at 90%

Goal for set 2 is to go heavier than 12/2. 

12/14 will be a 3 Rep Max. 

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 6 reps

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3 In 8 minutes, do as many rounds as you can of:

Burpee                                   12 reps

Pullup                                   12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   18 reps

Pullup                                   18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

12/6/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for the day

Set 2 - 3 reps at top weight for the day  (heavy)

Sets 3 through 7 - 3 reps back down at 90% 

#2  Do 3 rounds of:

DB Reverse Fly           10 reps

DB Lateral Raise         10 reps

Plate Front Raise        10 reps

REST between rounds. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps

12/5/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 7 sets x 3 reps

Set 1 - 82.5% of 1RM

Set 2 - 90% of 1RM

Sets 3 through 7 - 82.5% of 1RM

#2  BB Romanian Deadlift - 6 sets x 3 reps

Start light.  Add weight each set. 

#3  Do one round of:

DB Ground to Overhead        15 reps each side

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         25 reps

Regular Pushup                    35 reps

DB Farmer's Walk                 200 meters 

Regular Pushup                    35 reps

Goblet Squat                         25 reps

Inverted Row                         25 reps 

24" Box Jump                       15 reps

DB Ground to Overhead        15 reps each side

✅ 12/6/25 4:30 pm

12/3/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  Strict Pullup

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Weighted if possible and try to add weight each set.

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

BB Row                 50 reps (you pick the weight)

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Suitcase Carry                    200 meters (one DB, 100m each side)

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side

12/2/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

#1  BB Bench Press - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight for today

Sets 3 to 7 - 3 reps back down at 90%

Goal for set 2 is a moderately heavy set of 3 reps.

Weights will go up 12/8 and 12/14. 

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 6 reps

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    10 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     200 meters

DB Thruster      8-12-16-20 reps

✅ 12/2/25 4:00 pm

11/30/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for the day

Set 2 - 5 reps at top weight for the day  (heavy)

Sets 3 through 6 - 5 reps back down at 90% 

#2  DB Lateral Raise - 3 sets x 12 reps

#3  Do 5 rounds of:

BB Ground to Overhead         6-5-4-3-2 reps

Plank (elbows and toes)         30 seconds 

Inverted Row                          15 reps

Goblet Squat                          15 reps 

DB Farmer's Walk                   50 meters

DB Bench Press                      8-11-14-17-20 reps

Use the same weight for all 5 rounds of DB bench press

REST 1 minute between rounds.