First day back in the gym in like 3-4 weeks, felt great! Good lift to start back off

Keith

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Isolateral Pec Dec fly

Barbell Jam Press

Incline hex press

Barbell Upright row

Banded Tricep Pushdown

Superset

Decline banded 1 1/4 rep push-ups

Push (Chest/ Shoulders/ Triceps)
5/15/23

Brett

Conditioning
4/26/25

Full Body Pull 
4/25/25

Full Body Push 
4/24/25

Rest/ Mobility
4/23/25

Full Body Functional
4/22/25

Full Body Strength
4/21/25

OFF
4/20/25

One of the best conditioning workouts I’ve ever done

Richard

Hyrox Workout
4/19/25

Full Body Pull 
4/18/25

Very good. Didn’t have time for the last part though

Full Body Push 
4/17/25

Rest/ Mobility
4/16/25

Full Body Functional
4/15/25

Full Body Strength
4/14/25

OFF
4/13/25

Killer workout.  
Would be helpful to just add lefts and rights instead of saying complete set on each side.  
If the timer and breaks could just run with a pause if needed, would be great versus removing notifications, resetting break, resetting 1min timer.  Just a good constant flow so not touchy touchy phone. 
Also, a 3-5 second count down on timers would be great if you’re leaving this reset timers on.  It take away from the workout.  
I gotta go stretch. 😮‍💨❤️✔️🥳

Ok, that one sucked. Definitely HYROX right there. Served its purpose but holy sh*t.

I don’t say this a whole lot but I’ll probably never program that workout again. 😅

Hyrox Workout
4/12/25

Hammytron

Full Body Pull 
4/11/25

Full Body Push 
4/10/25

Rest/ Mobility
4/9/25

Full Body Functional
4/8/25

Great lift, I probably will narrow these down a bit going forward. Didn’t have time for the last circuit. Will likely stick to one circuit (three movements) per workout

Like these super set workouts.  Some groups are a little tricky in a busy gym.  Taking up a rack for deadlift and then jumping on cables can be tricky.  Groupings could reflect one station set ups.

Full Body Strength
4/7/25

Rest 4/6/25

Hyrox Workout
4/5/25

Those dumbbell skiers are way harder than they look 🔥

Full Body Pull 
4/4/25

Bit too long for me. I ended up doing an extra set of the first superset which threw on an extra 5-10 minutes. I’ll saving the last AMRAP for the next push day ✌🏼

Full Body Push
4/3/25

Rest/ Mobility
4/2/25

Never judge a book by its cover. Pistol Squats suck 🇬🇧

As short as this workout looked..it was still a doozy 😮‍💨 ran out of time, only got through 4 rounds on part 2.

Full Body Functional
4/1/25

Oof sort of a long one for me 😮‍💨

72 minutes 😭

Epic - subbed leg ext for Bulgarian SS 🇬🇧

Full Body Strength
3/31/25

OFF
3/30/25

Hyrox Workout
3/29/25

Full Body Pull 
3/28/25

last circuit has a bug in the timing and tracking reps

Full Body Push 
3/27/25

Rest
3/26/25

Full Body Functional
3/25/25

Full Body Strength
3/24/25

Rest 3/23/15

Metcon
3/22/25

Full Body Pull 
3/21/25

Pretty good. Nice Vids.  Easy on the eyes. 

Hoping this tracks last weights when we cycle back to this workout.

Full Body Push 
3/20/25

Rest

Full Body Functional

Full Body Strength
3/17/25

OFF
3/16/25

Functional
3/15/25

Full Body
3/14/25

Full Body
3/13/25

OFF
3/12/25

30 min AMRAP
3/11/25

FULL BODY
3/10/25

I think the most brutal leg day I’ve had in awhile dude. Not messing around, big thanks for this one 🤛

Push (Chest/ Shoulders/ Triceps) 5/15/23

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