01/02/26 Arm Strong

1/2/26 Arm Strong Equipment: DBs, optional bench and TRX Warm Up: Arm and leg swings Squat lat reach Samson stretch 5 mins AMRAP: 10 Slamballs 30 Toe taps 5 Push ups Workout: EMOM 8: 12 TRX Biceps curls 12 Triceps dips/Ext. Remaining time: OH press EMOM 8: 12 TRX Cross posterior fly 10 Front + Side raise Remaining time: Slamballs EMOM 8: 12 TRX Chest press 16 SA BO rows Remaining time: Halos

01/09/26 Arm Strong

01/09/26 Arm Strong Equipment: DBs, optional bar and bench Warm Up: Shoulder rolls Swimming With light DB 30 sec each x 2R: Windmills Punches Squat front raise Press jacks Workout: Circuit 45-15 x 3R: Battlerope rainbows Lat pull + chest fly Parallel TRX row SA snatch Biceps curl back lunge Push up + Kickback + OH press

01/23/26 Arm Strong

01/23/26 Arm Strong Equipment: DBs Mat TRX Warm Up: Arm Circles Predator Jacks Cobra to Sit Back Squat to T-Spine Rotation Jumping Jacks Workout: 40 / 20 3R Hammer Curl To Eccentric Biceps Curl TRX Close Grip Curl Alt. Biceps Curl w/ Isometric hold (coach cued) 40 / 20 3R Overhead Triceps Extension TRX Row Alt. Triceps KB w/ Isometric hold (coach cued) 40 / 20 3R TRX/Bench Press Face/Bench Pulls TRX/Bench Chest Fly

1/30/26 Arm Strong

01/30/26 Arm Strong Equipment: DBs Warm Up: Shoulder mobility Scap push ups Large circles Up downs Press jacks Sally Up: Push Ups/ Band Pulls Workout: 40/20 3R Triceps dips Wide push ups Biceps curl + OH press Diagonal chest flys Front Raise to Tricep Ext. B.O. Row to Fly 1 Min Rest

01/05/26 Nuclear Core

01/05/26 Nuclear Core Equipment: DBs Warm Up: Cat-camel Thoracic reaches D.Dog step outs 20-20-20 x 3R: Sit ups Leg rainbows Bicycles Workout: 40-20 x 3R: Bear crawl side to side Flutter kicks up and down 40-20 x 3R: Side plank hold w/leg raise DB Russian Twist 40-20 x 3R: Sit up OH press Plank DB pull through Tabata 4: Cross sit up + V-up Reptile knee tucks

01/12/26 Nuclear Core

01/12/26 Nuclear Core Equipment: DBs or slamball Warm Up: Cat-camel Half dive-bombers Runner lunge stretches 20-20-20 x 3R: Inchworms Jog Squat front reach Workout: 30-30-30 x 3R: Tabletop Crunches - Crunch hold Side plank hip dip L - R - Superheroes Kneeling slamballs - Dynamic side rotations Jackknives - Boatpose Get ups/Sit ups - Hollow hold

Nuclear Core 1/26/2026

Nuclear Core 1/26/2026 Equipment Needed - Dumbbells - Mat Warm Up - Hip Rotations - Arm Circles - Inchworms - D.Dog step outs - Split Jacks Workout: 40-20 x 3R: Dumbbell Deadbug Shoulder Tap OH high knees Side Plank Arm driver Half-kneeling Wood Chop Scissors Toe touch

01/06/26 Light Speed

01/06/26 Light Speed Equipment: DBs, optional slamball, bench Warm Up: GM walk Side squats Inchworms Crabwalk Jog High knees J.Jacks Slamball throws Slamballs walk Workout: 7 min AMRAP: 4 Box jumps/8 Step ups 10 Push up + shoulder taps 1 Run 7 min AMRAP: 5 Slamball burpees 10 OH lunges 1 Run 7 min AMRAP: 10 SA SL deadlift + row 10 Yoga block passes 1 Run

01/13/26 Light Speed

01/13/26 Light Speed Equipment: DBs or slamball Warm Up: GMs Over under Large circles JB lunges Skips Burpee walk Workout: 1.5MOM + 30 sec rest x 4R: 30 Toe taps 6 Push up + D.Dog ankle tap Remaining time: Jump rope 1.5MOM + 30 sec rest x 4R: 20 Back lunge skips 5 Burpees Remaining time: Ball over shoulder 1.5MOM + 30 sec rest x 4R: 12 Thrusters/wallballs 6 Volleyball shuffles Remaining time: Deadbugs

01/20/26 Light Speed

01/20/26 Light Speed Equipment: DBs or slamball, optional band Warm Up: 6 min cap - 3R: 5 Inchworms 10 Squats 5 Push ups 10 Sit ups 20 J.Jacks Workout: 2.5MOM x 4R: 1 Bearcrawl sandbag drag Then: 10 In-out jump squats 8 x 3-pulse push ups Remaining time: Jump rope 12 min Circuit 45-15: Commando plank jacks Squat + lunge KTC Band row

01/27/26 Light Speed

01/27/26 Light Speed Equipment: Slamball Warm Up: Cat-camels Runner lunges Halfdivebombers Scorpions 20-20-20-20 (with FR): Windmills Squat front raise Leg over FR Press jacks Workout: 40-20-20 x 3R: Plank jacks - Knee tucks Slamballs - Squat pulse Pike push ups - Donkey kicks Step up + back lunge L - R Jump walk back - Burpees

01/07/26 Power Up!

01/07/26 Power Up! Equipment: any weights Warm Up: 20 each: Leg swings Leg lifts Fire hydrants Squats Lunges Tabata 3: Bootstrappers Quick feet Workout: 30-30-30 x 4R: Squat kickback - Squat pulse - Mountain climbers Slow sumo deadlift - Jump squats - Kazak squats F.Lunge side leg lift L - R - Skaters

01/21/26 Power Up!

01/21/26 Power Up! Equipment: heavy weights, optional band Warm Up: 2R: GMs Deep squat Knee circles Jog JB lunges High knees Workout: AMRAP 7 (build up to heavy weight): 6 x 1.5 squats 30 Band side leg raises AMRAP 7 (build up to heavy weight): 8 Deadlifts 20 KOT raises AMRAP 7: 20 Glute bridges 12 Bulgarian squats 1 Run

1/28/26 Power Up!

1/28/26 Power Up! Equipment: any heavy weights Warm Up: 6 mins cap: 20 each: Fire hydrants Kickbacks Leg circles 10 Each: Squats F, S, B lunge Predator jacks Workout: EMOM 12: 16 Weighted squats 8 Volleyball shuffles 16 Side lunge skips 8 Sumo deadlifts EMOM 12: 8 x 3-jump lunge + Front reach 40 Squat pulses 30 Weighted calf raises

Lift Off 01/08/25

01/08/26 Lift Off Equipment: Dowel, DBs or Bar Warmup: Pass Thrus Around the World BN Press Squats Squat Press Good Mornings Burgener Warm Up Workout: 40/20 3R Dead Lift Hang Snatch 40/20 3R Sumo DL High Pull Hang Cleans 40/20 3R Press Front Squats 3 min AMRAP 3 Push Ups 5 V-ups 10 Air Squats

01/22/26 Lift Off

01/22/26 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Pass thru Around the world BN press Squat With light bar: HP - Muscle cleans - Thrusters Workout: 40-20 x 3R: Sumo squat high pull Hang cleans Push press Jackknives Tabata 6: SA snatch OH SA lunge Tabata 6: Plank row Row + OH

Big Bang 01/10/26 (Benchmark)

01/10/26 Big Bang Equipment: DBs, KB Warm up: Arm Swings Dynamic Stretches Arm Swings Dive bombers Good Mornings Squats Full Body Crunches Glute Bridges WORKOUT: For Count: 3 Min. Sit Ups 5 Min. Plank Hold 3 Min. Squats 3 Min. Push Ups --------------------- 10 min. AMRAP 20 KB or DB Swings 5 Burpees 20 Goblet Squats 1 Run / 40 Jumping Jacks

01/24/26 Big Bang

01/24/26 Big Bang Equipment: heavy weights Warm Up: EMOM: 5 squats - 4 lunges - 3 Up downs Then: Jog Push ups Sit ups J. Jacks Run Workout: 24 mins Cap: Ladder 2-4-6-8-10-8-6-4-2: Pull ups Split squats (each side) SA snatches Get ups Burpees Farmers carry/ Sand Bag (or 30 heavy shrugs) If done early: EMOM 30 Squats

01/31/26 Big Bang

01/31/26 Big Bang Equipment: KB, DBs, bench Warm Up: 20-20-20-20 x 3R: Squat front kick Knee tucks/high knees Superhero push ups Cross jacks Workout: For Time: Buy in: 50 Sit ups 3 Rounds: 20 KB Swings 20 KTC 10 Clean + Back lunge 20 Triceps dips 20 V-up + Jackknives 100 Jump rope Cash out: 50 Push ups/100 TRX Rows

02/02/26 Nuclear Core

02/02/26 Nuclear Core Equipment: slamball or DBs Warm Up: Cat-camel Half-divebombers Scorpions 20-20-20 x 3R: J.Jacks Knee tucks Frankensteins Workout: 45-15 x 3R: Shoulder taps Sit up OH press Haybailers AMRAP 7: 10 Ball over shoulder 10 Front hold squats 30 OH high knees Tabata 6: Seated cross crunch L - R Leg double rainbow Bicycles

02/09/26 Nuclear Core

02/09/26 Nuclear Core Equipment: optional balance board Warm Up: Reach thrus Large circles JB lunges Frankensteins 30 sec each x 2R: Jog Knee tucks Sit ups Bicycles Workout: 40-20 x 3R: TRX knee tucks 1-2-3 Sit ups BB squat front hold 40-20 x 3R: TRX side crunch Plank elbow to knee BB Burpees 40-20 x 3R: TRX Y-fly Ankle sit ups BB Knee tucks

02/23/26 Nuclear Core

02/23/26 Nuclear Core Equipment: any weight, Barbell Warm Up: 6 mins AMRAP - 10 each: Cat-camel D.Dog step outs Windmills Squats Lunges Push ups Sit ups Leg lifts Workout: 30-30-30 x 4R: Push up + plank jack - Reverse deadbugs - Mountain climbers EMOM 9: 30 Russian twists 20 Reverse crunches 10 Bar roll outs 30-30-30 x 4R: Flutter kicks - Hollow hold - Bicycles

02/03/26 Light Speed

02/03/26 Light Speed Equipment: bench or box Warm Up: Reach thrus Windmills Large circle Boot strappers 3 min AMRAP: 20 Punches 10 Lunges Workout: 1.5MOM x 4R: 30 Mountain climbers 10 Squat + halo Remaining time: Up downs 1.5MOM x 4R: 8 Santana push ups 6 Box jumps/12 Step ups Remaining time: Sit ups 1.5MOM x 4R: 10 x 4-point knee tucks 20 SL Tricep dips Remaining time: Jump squats

02/10/26 Light Speed

02/10/26 Light Speed Equipment: KB or DBs Warm Up: Tabata 6: Windmills Inchworms Squat+lunge Split jacks Workout: 2.5MOM x 3R: 20 KB swings 20 Shoulder taps 1 Run/40 J.Jacks 2.5MOM x 3R: 16 Side lunges 20 SA BO row 1 Run/40 Jump rope 2.5MOM x 3R: 16 Goblet squats 8 Push up + frog jump 1 Run/40 Push up pulses

02/17/26 Light Speed

02/17/26 Light Speed Equipment: slamball, DBs Warm Up: Reach thrus Windmills Over unders Boot strappers 20-20-20 x 3R: Squat lat reach Up downs High knees Workout: 45-15 x 4R: Battle ropes Chin ups Jump squats DB deadbugs Slamballs End round with: 1 min Jump rope 30 Lunges 20 Sit ups 1 Run

02/24/26 Light Speed

02/24/26 Light Speed Equipment: slamball, DBs, jump rope Warm Up: Scoop walk Monsters Inchworms/Frankensteins JB lunges Bearcrawl Side J.Jacks High knees Workout: EMOM 6: 20 Skiers 15 Wallballs EMOM 6: 20 Plank rows 60 Jump rope EMOM 6: 20 Kneeling slamballs 14 Biceps curl kazak squats Tabata: Squat front reach - Commando planks

02/04/26 Power Up!

02/04/26 Power Up! Equipment: heavy weights, optional band Warm Up: GMs Over unders JB lunges Side squat walk Bearcrawl High knees Burpee walk Workout: 30-30-30-30 x 3R: Sumo squat - Squat-lunge rotations - Quick feet Cap 25 mins: Ladder 2-4-6-8-6-4-2: Front squat Back lunge x 2 Fire hydrants / 2 x 10 Remaining time: 30 Calf raises 20 Hip thrusts 1 Run

02/11/26 Power Up!

02/11/26 Power Up! Equipment: heavy weights, optional bench, slamball Warm Up: Leg swings GMs Runner lunge stretches Deep squat 30-30-30x 3R: Calf raises - Squat on toes - Skaters Workout: 10 min AMRAP (build up to heavy): 8(-6-4-2-1) Deadlifts 12 OH lunges 12 mins EMOM: 8 Box jumps/16 Jump squats 20 Side leg rainbows 16 Hip thrusts 20 Slamballs

02/18/26 Power Up!

02/18/26 Power Up! Equipment: heavy weights, optional band Warm Up: 2R x 30 sec each: Fire hydrant Side leg lifts Squat kickback GM walk Side squat walk Workout: Ladder 4-6-8-10-8-6-4: Deadlift Banded side lunge When done: AMRAP 30 SL Calf raises 20 Pistol squats

02/25/26 Power up!

02/25/26 Power up! Equipment: Any weights, band Warm Up: 30 sec each x 2R: Good mornings Boot strappers Squat front raise JB lunges Calf raises Workout: 30-30-1 x 3R: Fire hydrants L - R - Glute bridge knee abductions AMRAP 9: 8 x 1.5 Squats 20 Bulgarian/split squats 20 Reverse leg raises 30-30-1 x 3R: Str. Leg Deadlifts Squat pulse Wall sprint

02/12/26 Lift Off

02/12/26 Lift Off Equipment: light weights, bands Warm Up: Band warm up 5 mins AMRAP With light DBs or bar: 5 High pulls 5 Front squats 5 OH press 5 OH squats Workout: 1 min each x 3R: High pulls Snatch grip slow deadlift OH Carry Cross band abductions SL Str. Leg deadlift Band front raise Grip carry

02/19/26 Lift Off

02/19/26 Lift Off Equipment: Bar, Dowel Warm Up: Run 3 Rounds 5 Min Cap 5 Push Ups 10 Sit Ups 20 Squats Dowel: Rehearse Lifts Workout: AMRAP 8 5 Hang Power Snatch 5 Behind the Neck Press 10 Back Squat 5 Up Downs AMRAP 12 Ladder +1 Hang Power Cleans Front SQ Jump Squats 30 sec Jump Rope

02/26/26 Lift Off

02/25/26 Lift Off Equipment: DBs, or Bar Warmup: Pass Thrus
Around the World
BN Press
Squats
Squat Press Good Mornings Burgener Warm Up 
Workout: 40/20 3R SN Dead Lift Hang Snatch 40/20 3R Clean High Pull Hang Cleans Press Front Squats 3 R 3 Push Ups 5 V-ups 8 Good Mornings (weighted) 10 Air Squats

Arm Strong 02/06/24

Arm Strong 02/06/24 Equipment: DBs Warm Up: Arm Swings AMRAP 5 20 Press Jacks 5 Half Dive Bombers 10 Arm Drivers 5 Saw Planks Workout: Continue where you leave end previous round AMRAP 2 4R rest 30 sec 8 Sumo Hammer Curl to Press 8 Squat Raise to Tricep AMRAP 2 4R rest 30 sec 5 Australian Pull Ups 5 Push Ups/ Chest Press AMRAP 2 4R rest 30 sec With Bar: 10 Reverse Row 10 Bicep Curls

Arm Strong 02/13/26

02/13/26 Arm Strong Equipment: DBs, Bench, Bar Warm Up: 1 Min: Arm Swings 30 Sec 2R Press Jacks Half Dive Bombers Arm Drivers Workout: Strength: Find 1RM 8-5-2-1-1-1 Over Head Press or Bench Press HIIT: 40/20 3R Front + Side Raises 40/20 3R Alt Rot. Bicep Curls to Punch 40/20 3R Bar Bent Over Rows 40/20 3R Front Raise to Tricep Ext; 40/20 3R TRX Chest Fly to Press

02/20/26 Arm Strong

02/20/26 Arm Strong Equipment: DBs Warm Up: I-Y-W-L Stretches 30 Secs 2R Cross Jacks Push Up Pulses Press Jacks Inchworms Workout: 30-30-30 x 3R: SA - SA - Bilateral Hammer Curl Close Grip Press Wide Row Tricep Extension Chest Fly

02/27/26 Arm Strong

02/27/26 Arm Strong Equipment: heavy and light dbs Warm Up: 30-30-30 x 2R: Reach ups - dive bombers - scorpions Squat elbow to knee - Frankensteins - JB lunges Workout: Tabata 8: Triceps + OH press Plank row/BO row Reverse DB deadbugs Str. Arm abductions Tabata 8 (2 mins each exercise): Push up + Hammer curl + shoulder fly Alt. Front raise in wall sit BO flys Tabata 8: Lat pull Skull crushers Seated palm up pulses Chest fly leg lifts

Big Bang 02/07/26

Big Bang 02/07/26 Equipment: DBs or Bar Warm Up: 1 Min Each Downward Dog to Cobra Bootleggers Squats Knees to Elbows Band or Light DB Press Run around Randy’s Workout: EMOM 25 8 Deadlift 8 Muscle Cleans/ Power Cleans 8 Front Squats 8 Press 8 Thrusters With Remaining Time: Min 1-5: Predator Jacks 6-10: Sit Ups 11-15: Up Downs 16-20: Push Up/ Pulses 21-25: Jump Rope

Valentine's Day Bang 02/14/26

Valentine’s Day Bang Equipment: DBs, Ball, Warm Up: 1 Min Each Downward Dog to Cobra Bootleggers Squats Knees to Elbows Run around Randy’s Band or Light DB Press Workout: Can be done alone or with partner: AMRAP Min 1-5 10 Ball Sit Ups / Pass Ball 20 Step Ups / Alternating Min 6-10 10 push ups/ High 5 Push Ups 5 Burpees / Partner Burpees Min 15-20 1 Run Around Randy’s 1 min Hold / Partner Holds the baby Min 15-22 20 Squats / Synchronized 20 sec squat hold/ Synchronized If one can’t hold do burpee

Big Bang 02/21/26

02/21/26 Big Bang Equipment: DBs, bands, KB Warm UP: 3R 20 squats 10 sit ups 10 band pull aparts Workout: Buy in: 1 min of burpees 40/20 stay is same station for 4R: KB swings DB to feet Seated Lat Pulls Split Squats Devil Press Cash Out after each Station: 1 run / 1 min 1 min of rest

03/02/26 Nuclear Core

03/02/26 Nuclear Core Equipment: any weight Warm Up: 20-20-20 x 3R: Swimming - Windmills - Over unders Sit ups - Deadbugs - Bicycles Workout: 40-20 x 4R: Commando plank + side step SA OH sit up Side plank Seated bicycles Windshield wipers 1 Run/Jump rope

03/09/26 Nuclear Core

03/09/26 Nuclear Core Equipment: Heavy DB Warm Up: Cat-camel Bird-dog Runner lunge reach ups D.Dog step outs 3 min AMRAP: 10 Sit ups - 10 Leg lifts - 20 Split jacks Workout: 40-20-20 x 3R: FB Crunches - Bicycles Plank push/pull - Plank jacks Russian twists - OH sit ups Scissors - Deadbugs Plank hip twist - Commando planks

Nuclear Core 3/16/2026

Nuclear Core 3/16/2026 Equipment: Dumbbells Warm Up Swimming Windmills Boot strappers Over unders Squat elbow to knee 20-20-20: Knee tucks - Shoulder taps - Reverse deadbugs Workout: 45-15 x 3R: - DB Sit up - Side plank arm driver - Leg raise - Side plank w/ hip raise (20 seconds on each side) 45-15 x 3R: - DB Sit up twist - Side to side plank/ Hanging rainbows - Ankle sit ups - Snow angels

03/23/26 Nuclear Core

03/23/26 Nuclear Core Equipment: any medium weight Warm Up: 30 sec x 2R: Reach thrus Squat + GM Inchworms D.Dog step outs J.Jacks High knees Workout: 2MOM x 3R: 30 Russian twist 6 Burpees Remaining time: Bearcrawl shoulder taps 2.5MOM x 3R: 10 V-ups 15 KTC Remaining time: Push up + 4 knee tucks 2MOM x 3R: 10 Front hold squats 5 Get ups/10 Sit up + OH press Remaining time: Bicycles

03/30/26 Nuclear Core

03/30/26 Nuclear Core Equipment: bodyweight Warm Up: 1 min each Cat-camel Firehydrant circles Reach ups Slow crunches Leg circles Bicycles Workout: 40-20 x 3R: Leg rainbows Plank sawing Slow sit ups Ball over shoulder Leg raises Reptile knee tucks 3-pulse crunches Bench jump over/Bunny hops

03/03/26 Light Speed

03/03/26 Light Speed Equipment: KB, DBs Warm Up: Joints EMOM 5: 5 Squats - 4 lunges - 3 Push ups Then: Jog Punches Knee tucks Sit ups J. Jacks Workout: 6 mins AMRAP 20 KB swings 10 Santana push ups 9 mins EMOM 16 KTC 16 Lateral DB raises 16 Squat front kick 6 mins AMRAP 10 Goblet squats + halo 20 Skaters

03/10/26 Light Speed

03/10/26 Light Speed Equipment: Slamball, KB Warm Up: 10 each: Reach thrus Leg swings Large circles 30 sec x 2R: Squats Inchworms Jog Workout: 1 min max Slamballs = N EMOM 6: 50% N Slamballs Remaining time: Min 1: Toe taps Min 2: Shoulder taps/plank 1 min max Burpees = N EMOM 6: 50% N Burpees Remaining time: Min 1: High knees Min 2: Squat hold 1 min max KB swings = N EMOM 6: 50% N KB swings Remaining time: Min 1: Goblet squats Min 2: Plank over KB

03/17/26 Light Speed

03/17/26 Light Speed Equipment: DBs, optional slamball Warm Up: GMs Inchworms Monster walk Jog J.Jacks Side squat walk 2 min Tabata: Slamballs Workout: 16 mins - AMRAP: 20 Jackknives 20 OH SA lunges 20 Haybailers 1 Run/60 High knees 2 min rest Tabata 6: Skaters Push up pulse Squat front reach Toe touch

03/24/26 Light Speed

03/24/26 Light Speed Equipment: DBs, slamball, bench Warm Up: GM squats Push Ups Monster Walks Jog High knees J.Jacks Workout: 7 min AMRAP: 8 Box jumps Step ups 10 Push up 30 Sec Jump Rope 7 min AMRAP: 5 Slamball throw Up/Downs 10 Suitcase lunges 8 Shuttle Run/ Burpees (at home) 7 min AMRAP: 10 SA Snatches 10 Yoga block passes 1 Run

03/31/26 Light Speed

03/31/26 Light Speed Equipment: DBs, KB, bodybar Warm Up: 20 sec x 2R: Swimming Over unders Squat front reach JB lunges Workout: AMRAP 5: 10 Front Squats 10 OH Press 10 Alternating Lunges EMOM 3R 8 Pull ups or 15 Band pull downs 14 Biceps curl lunges 20 KB swings 14 Single Arm Snatches 1 Run/100 Jump rope

Power Up! 03/04/26

Power Up! Equipment: DBs, KB or body bar Warm up: 1 min each: Fire hydrants Squats Front leg lifts Kickbacks Squat jacks Workout: 30-30-30-30 x 3R: Glute bridge - Figure 4 bridge R - L Bootstrappers - Split squat L - R Slow deadlift - Sumo squat - Squat hold Jump squat - Quick feet - KOT raises Side leg lift R - L - In-out jump squat

Power Up 03/11/25

03/11/26 Power Up! Equipment: Step/Bench, DBs or Bar Warm Up: 1 Min Each Run Squats Good Mornings Lunges Workout: Circuit 40/20 Stay on each station 4R each Romanian Deadlift Glute Focus Step Down or Back Lunges Pause Squats Split Squats Hip Thrust (Scoop) Calf Raises

03/18/26 Power Up!

03/18/26 Power Up! Equipment: heavy weights, bench Warm Up: 20 each: Leg swings Knee circles Fire hydrants Kickbacks Squats JB Lunges Predator jacks Workout: 40-20-30 x 4R: Rotational lunge - Quick feet EMOM 9: 8/12 Sumo Str. Leg deadlift 20 SL glute bridges 8/12 Box jumps/step ups 40-20-30 x 4R: Hip thrusts - Hold

03/25/26 Power Up!

03/25/26 Power Up! Equipment: heavy weights, optional bar, balance board, band Warm Up: 20-20-20 x 2R: GMs - Boot strappers - Jog Squats - Front kicks - Jump rope Side lunges L - R - Split jacks Workout: 4R - 40-20: Bar back lunge BO kickbacks Inclined bar squats/shoulder squats KB/band knee raises Volleyball shuffle BB squat hold

Lift Off 03/05/26

03/05/26 Lift Off Equipment: DBs, Bar, KB Warm Up: Arm Circles Jog Boot Strappers 3 R band or light DB 10 Chest Pulses 10 Front Raise 10 Split Squats Workout: 30 sec each 5R (23 min) Jump Rope Romanian Deadlift Power Cleans Front Squats Press Run Rest 2 Min Finisher: AMRAP 5 10 Step Ups/ Box Jumps/ Lunges 10 KB High Pulls 10 KB to Feet

03/12/26 Lift Off

03/12/26 Lift Off Equipment: DBs or Bar Warm Up: Arm Swings 6 Min 3R 21 Squats 15 Sit Ups 9 Push Ups Time Remaining: Any cardio Workout: EMOM 9 10 DL 10 Cleans 10 Front Squats Remaining time: sit ups till 10 sec left AMRAP 10 2 Snatches (DB alt) +2 Every Round 2 Burpees 40-20 2R Tibial Raises Plank back taps

Lift Off 03/19/26

03/19/26 Lift Off Equipment: Dowel, DBs or Bar Warmup: Pass Thrus
Around the World
BN Press
Squats
Squat Press Good Mornings Burgener Warm Up 
Workout: 40/20 4R on each 
Hang Snatch DL High Pull 
Hang Cleans Press 
Front Squats 4 min AMRAP
3 Push Ups 5 V-ups 10 Air Squats


Lift Off 03/26/26

03/26/26 Lift Off Equipment: DBs or Bar Warm Up: Review with Light Bar/Dowel/ or light DB Deadlifts Hang Power Cleans Front Squats Push Press Back squats Workout: AMRAP 24 (heavy/light) 5/10 Deadlifts 75-115 lbs 5/10 Hang Power Cleans 5/10 Pull Ups/ Lat Pulls 5/20 Front squats/Air Squats 1 Run Around Randy’s or 1 Min Cardio Burpee Ladder +1

03/06/26 Arm Strong

03/06/26 Arm Strong Equipment: heavy and light dbs, Bench Warm Up: Band pass thrus Around the world Lat stretch JB lunges Large circles With light DB - 20 sec each: Press jacks - Str. Arm pulses - Windmills Workout: EMOM x 4R: 10 Biceps curl + OH press 10 x 3-pulse push ups 20 Triceps dips 10 Chest fly + Lat pull 10 x 3-pulse Triceps kickbacks 20 DB punches

03/13/26 Arm Strong

03/13/26 Arm Strong Equipment: DBs Warm Up: Floor slides and reaches Half-divebombers Scorpions Inchworms With light DBs: Punches - Kickbacks - Press jacks Workout: Circuit 3R 40-20: Battle ropes TRX row Banded front raise Biceps curls Thrusters Triceps dips/kickbacks 1 Run/60 Jump rope

Arm Strong 03/20/26

Arm Strong 03/20/26 Equipment: DBs, Bar, Bench, Band Warm Up: Arm Swings W/ DBs Tabata 4 2 High Pull + 1 No leg Muscle Clean Bicep Curl to Arnold Press Workout: Find weight that makes 10 reps challenging. Adjust weight between rounds if needed. Start heavier than you think. It’s better to do less reps To failure than too few because it’s too light. 9 Minutes per station 3R x 10 Reps of each If done early do 1 extra round to failure Band or DB: Long Arm Extension External Rotation Long arm Abductions Bar: Behind the neck Press Reverse Grip Row Bicep Curls Bench: Chest Press Chest Fly Skull Crushers

03/27/26 Arm Strong

03/27/26 Arm Strong Equipment: DBs Warm Up: Arm circles Windmills Inchworms/half-divebombers Scorpions With light DBs Tabata: Punches - Rainbows - Kickbacks Workout: 4 EMOM: 10 Biceps curls 5 DB abductions 4 EMOM: 8 BO rows 8 High pulls 4 EMOM: 6 Push ups 20 Push up pulses 4 EMOM: 8 OH triceps extensions 20 BO Str. Arm pulses 5 min AMRAP: 8 Thrusters 10 Figure 8 12 Chest fly leg lifts

Big bang 03/21/26

Big bang 03/21/26 Equipment: DBs, KB, Med ball. Box Warm Up: Arm Circles Run Tabata 4 Bicycles KB swings Workout: Fight gone bad style: 1 min each/ 1 min between rounds 3R Wall ball/ Thrusters DB Power cleans KB Sumo DL high pull Push Press/ up downs Box jumps/ step ups/ Back Lunges Rest 3R x 10 Front rack split squats

Big Bang 03/28/26

03/28/26 Big Bang Equipment: DBs Warm Up: Joints GMs Squats D.Dog step outs Half-divebombers Push ups Knee tucks Superheros Sit ups Bicycles Jump rope Workout: Chipper 22: 10 Burpees 20 Jackknife+V-up 30 Goblet squats 40 DB deadbugs 50 Split squat pulses 60 Skiers 70 FB crunches 80 Squat-lunge rotations 90 Bicycles 100 Cross jacks

04/06/26 Nuclear Core

04/06/26 Nuclear Core Equipment: optional DBs, TRX Warm Up: Cat-camel Fire hydrants Divebombers Samson stretch Windmills 3 min AMRAP: 10 Crunches 10 Leg lifts 10 J.Jacks Workout: 40-20 x 3R: TRX knee tucks Flutter kicks TRX side crunches Commando planks Scissors 3-point crunch Jackknife + 3 FB crunches

04/13/26 Nuclear Core

04/13/26 Nuclear Core Equipment: any weight Warm Up: Cat-camel Runner lunge stretches 30 sec x 3R: Squat lat reach Split jacks Push ups Workout: EMOM 12: 20 Sit ups 60 Knee tucks/bicycles 20 Side plank hip raises 60 OH high knees 45-15 x 4R: Flutter kicks up and down D.Dog knee tucks/Ankle sit ups Hollow hold

04/01/26 Power Up!

04/01/26 Power Up! Equipment: KB or DBs, band, bench Warm Up: 1 min each Leg swings Leg circles GM walk Monster walk Bearcrawl Side lunge walk Skipping J.Jacks High knees Workout: 30-30-30 x 4R: Banded side leg lift L - R - Squat jacks Narrow DL - Back rainbows L - R Curtsy lunge L - R - Forward-back jump squats Bench reverse leg lifts - Plié squats - Sumo pulse

04/08/26 Power Up!

04/08/26 Power Up! Equipment: heavy weights Warm Up: Leg swings F, S, B leg raises Boot strappers GMs 3R: 10 Squats 10 Walking lunges 20 Jacks Workout: EMOM 9: 10 Lunges + 10 Squats 30 KOT raises 1 min wallsit AMRAP 15: 6/12 Deadlifts 20 Split squat knee raises 1 Run/60 Jump rope

Lift Off 04/02/26

Lift Off 04/02/26 Equipment: DBs or Bar, Jump Rope Warm Up: Jog Tabata 4 Light Bar Deadlifts Light DBs Push Press Workout: For time: 3 rounds of: 100 Jump Rope 10 deadlifts, weight 1 (lightest) 2 rounds of: 100 Jump Rope 10 deadlifts, weight 2 1 round of: 100 Jump Rope 10 deadlifts, weight 3 (heaviest) Time cap: 12 minutes ♀ 55, 85, 105 lb Advanced ♀ 105, 125, 155 lb  Workout 2 Push press 3-2-2-1-1-1 reps Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics. Beginner option:
Push press 3-3-3-3-3-3 reps No Press option EMOM 8 8 Any Lift

Lift Off 04/09/26

04/09/26 Lift Off Equipment: DBs or Bar Warm Up: Shoulder mobility 2R 30 sec: Inchworms Dive bombers Over unders Squat to Good Mornings Workout: 40-20-30 x 3R: (40 sec. 1st exercise, 20 sec. 2nd, 30 sec rest) KTC - Hang or Hollow hold Thrusters - OH hold Ladder 9-1, 8-2, 7-3,… V-ups/Get ups Cleans Bonus! (If done early) 3 Rounds: 20 Slamballs 10 Cross sit ups

04/03/26 Arm Strong

04/03/26 Arm Strong Equipment: DBs Warm Up: Arm and shoulder rotations Swimming Inchworms 20-20-20 x 3R: Predator jacks - Push ups - Up downs Workout: EMOM 4R: 20 DB deadbugs 10 Kickbacks + 10 side raises 20 Rotational biceps curls 10 Floor DB circles 10 BO flys + 10 Rows 10 Push up + Shoulder taps

04/10/26 Arm Strong

04/10/26 Arm Strong Equipment: DBs Warm Up: Shoulder mobility Arm circles Reach thrus Windmills 3R: 10 DB swings 10 Side raise lunges Workout: 30-30-30 x 3R: Biceps + OH - Alt. High pulls - Thrusters Triceps dips - Triceps extensions - BO str. Arm pulses Alt. Chest fly - Chest press - Alt. Lat pull Push ups - Plank row - Alt. Snatch

Light Speed 04/07/26

04/07/26 Light Speed Equipment: DBs, optional bench Warm Up: Arm Circles Jog Knee Circles Large circles Monster walk Frankensteins Jumping Jacks Back Lunges Workout: Circuit 40-20 x 4R: Battle ropes / Skiers 3-pulse Front squats DB Bench press Reverse Skiers step up / down Australian Chin ups

Light Speed 04/14/26

04/14/26 Light Speed Equipment: DBs, KB, Box/Step Warm Up: Arm Swings 30 Sec 2R Squats Push Up Pulses Good mornings High Knees Back Lunge High Knee Workout: 40/20 4R DB Snatches or High Pull Slam Balls or Skiers Burpee Box Jumps or Lunge + Skip Kettlebell Swings Broad Jumps or Jump Squats Rest 3 Min Plank Challenge