26-DEC-2025 Friday

  • 5.5 mile trail run

25-DEC-2025 Thursday

  • Core x 35, 35, 35, 35
  • Super set:
    • DB curls 35’s x 8, 8, 8, 8
    • Tri press 75 x 8, 8, 8, 8
  • Lat pulls 150 x 8, 8, 8
  • Super set:
    • Concentration curls 40’s x 8, 8, 7, 7
    • DB skull crushers 35’s x 7, 7, 7, 7
  • Landmines 105 x 7, 7, 7
  • Super set:
    • Weighted chin-ups 32lbs x 5, 5, 5, 5
    • Tri dips 102 x 10, 10, 10, 10
  • st bar pulls 60 x 8, 8, 8, 8
  • Giant set:
    • Incline push-ups x 25, 25, 25, 25
    • Leg press 245 x 8, 8, 8, 8
    • Ring row x 10, 10, 10, 10
  • Super set:
    • Sitting DB curls 35’s x 6, 6, 6, 6
    • Rope tri press 70 x 6, 6, 6, 6

24-DEC-2025 Wednesday

  • 5+ mille run/hike with my dog Tinka
  • 2 mile hike with my other dog Romeo

23-DEC-2025 Tuesday

  • Core x 35, 35, 35, 35, 35, 35
  • DB Bench 70’s x 8, 8, 8, 8
  • DB Row 70’s x 8, 8, 8, 8
  • DB Incline press 60’s x 8, 8, 8, 8
  • DB press 50’s x 8, 8, 8, 8
  • Super set:
    • Incline push-ups x 25, 25, 25, 25
    • Ring row x 10, 10, 10, 10
  • Super set:
    • Pull-ups x 9, 9, 9, 9, 9
    • Dips x 10, 10, 10, 10
  • Super set:
    • Chin-ups x 9, 9, 9, 9
    • Ring dips x 7, 7, 7, 7

22-DEC-2025 Monday

  • 30:00 run/row circuit

21-DEC-2025 Sunday

  • 6 mile trail run

20-DEC-2025 Saturday

  • Core x 35, 35, 35, 35, 35
  • Front zombies 30’s x 8, 8, 8
  • Side zombies 25’s x 7, 7, 7
  • DB shrugs 70’s x 8, 8, 8
  • Squat 135 x 10, 10, 10
  • Deadlifts 225 x 7, 7, 7
  • Circuit x 10 rounds:
    • 7 pull-ups
    • 15 push-ups
    • 20 squats
  • 3.3 mile trail run
Iron Age Athletics Circle Logo

19-DEC-2025 Friday

  • 30:00 incline Ruck

18-DEC-2025 Thursday

  • Core x 35, 35, 35
  • Super Set:
    • DB curls 35’s x 8, 8, 8, 8, 8
    • tri press 75 x 8, 8, 8, 8, 8
  • Lat Pull 150 x 8, 8, 8
  • Super Set:
    • Pulley curls 70 x 6, 6, 6, 6, 6
    • DB skull crushers 35’s x 7, 7, 7, 7, 7
  • Landmines 100 x 7, 7, 7
  • Super Set:
    • Concentration curls 40’s x 7, 7, 7, 7, 7
    • Tri dips 70 x 10, 10, 10, 10, 10
  • Straight bar pulls 60 x 8, 8, 8
  • Super Set:
    • Weighted chin-ups 32lb x 5, 5, 5, 5, 5
    • Weighted ring dips 32lb x 5, 5, 5, 5, 5
  • Leg press 245 c 8, 8, 8
Iron Age Athletics Circle Logo

17-DEC-2025 Wednesday

  • Circuit x 4 rounds
    • 400m run
    • 7 pull-ups
    • 15 push-ups
    • 20 squats
    • 500m row
    • 7 chin-ups
    • 15 incline push-ups
    • 20 sit-ups

16-DEC-2025 Tuesday

  • Core x 35, 35, 35, 35, 35
  • Barbell bench
    • 155 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
  • Pulley row
    • 150 x 8, 8, 8, 8, 8
  • DB incline bench
    • 60’s x 8, 8, 8, 8, 8
  • Barbell bent row
    • 150 x 7, 7, 7, 7, 7
  • Weighted dips
    • 32lb x 8, 8, 8, 8, 8
Iron Age Athletics Circle Logo

15-DEC-2025 Monday

  • 40:00 run/row circuit

14-DEC-2025 Sunday

  • Core x 35, 35, 35, 35, 35, 35
  • Front zombies 30’s x 8, 8, 8
  • Side zombies 25’s x 7, 7, 7
  • DB shrugs 70’s x 8, 8, 8
  • Lat pull 150 x 8, 8, 8
  • Landmines 100 x 7, 7, 7
  • St. bar pulls 60 x 8, 8, 8
  • Circuit x 3 rounds:
    • 10 pull-ups
    • 25 incline push-ups
    • 20 squats
    • 10 chin-ups
    • 7 ring rows
    • 8 55lb RAM thrusters
Iron Age Athletics Circle Logo

13-DEC-2025 Saturday

  • 1:15:00 run/hike with my dog Tinka

12-DEC-2025 Friday – Start of Year 8 of #NoDaysOff

  • Core x 35, 35, 35, 35, 35
  • DB Bench 70’s x 8, 8, 8
  • DB Row 70’s x 8, 8, 8
  • Leg press 245 x 8, 8, 8
  • DB press 50’s x 8, 8, 8
  • Super Set:
    • DB curls 35’s 8, 8, 8
    • Tri press 75 x 8, 8, 8
  • Giant Set:
    • Chin-ups x 10, 10, 10
    • Incline push-ups x 25, 25, 25
    • Ring row x 10, 9, 8
Iron Age Athletics Circle Logo

11-DEC-2025 Thursday – 7th Anniversary of #NoDaysOff

  • 30:00 run/row circuit