AM Fit

08/29/2026

2026 August 28

Warm-up: 1km Ruck@65 #; 2×4min Dynamic Stretching

fn main:
- 3×20 Sand Bag Squats@200 #
- 5×20 Dips: 20@BW; 3×20@BW+30kg; 20@BW
- 100 Seated Sand Bag Calf Raises@200
- 100 Banded Biceps Curls

Cooldown Stretching

01/11/2026

Just some fun 17° at in breezy

2026 January 10
Warm-up:
400m run; 10-10-5 Pullups[SS]Dips

Working Sets:
- 10ea SA 100 lb KB Presses; 200m Run
- 10ea SA 100 lb KB Presses; 200m Run
- 5ea SA KB Presses; 200m Run

Next
-4×4min
- Round 1: 2 min Stairs; 2min Sets of (20) Dips[SS]Ring Rows; 200m Run; Rest 1min
- Round 2: 2 min Stairs; 2min Sets of (20) Dips[SS]Ring Rows; 200m Run; Rest 1min
- Round 3: 2 min Stairs+WV@50LBS; 2min Sets of (20) Dips[SS]Ring Rows; 200m Run; Rest 1min
- Round 4: 2 min Stairs+WV@50lb; 2min Sets of (20) Dips[SS]Ring Rows

01/06/2026

2026 January 05
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Warm-up:
4 min Jump Rope
440m Run
4 min Dynamic Movements
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4x4min/1min rest btwn rounds
- Round 1: 50lb Weight Vest Railroad Ties Stairs
- Round 2: 50lb Weight Vest Superset 10 Pullups+10 Dips
- Round 3: 50lb Weight Vest Railroad Ties Stairs
- Round 4: Superset 10 Pullups+10 Dips

12/31/2025

--Banded Warm-ups

BB Back
--Ramp-up (5); (5)@225 lbs; (20)@315 lbs

Dips: 10x10@BW+45 lbs
Sissy Squats: 3x10@BW+45 lbs; (20) BW

9x4 min / 1 min rest

05/31/2025

working those progression movements
■3x3 min / 1 min Dynamic Stretching & then Ramp Up sets
■1x20 1/4 @455 lbs
■1x20 1/2 to 3/4 squat 315 lbs
■1X20 Top Lock @405 lbs
■1x20 Push Press @135 lbs
■1x25 by 4-count
■5x3 min Cooldown Stretching

05/26/2025

05/17/2025

02/06/2025

(6) 3min // 1min rest
[1] Landmine Windshield Wipers
[2] Dyna_Stretching
Rds[3-6] LM Reverse Lunges (01:00)
LM SA Presses (00:30 ea)
LM SLDL (00:30 ea)

02/04/2025

Simple and effective
&
(4rds) 3min on 1min rest
01:00 S.A. Landmine Press
01:00 Landmine SLDL
01:00 Sissy Squats/Weighted Sissy Squats