Copilot Workouts

Here’s a fresh Push workout for today, Jonathan — strength-focused with a clean WOD finish. It pairs well with your Monday 10K and sets up a light run...

2025 09 26 cycle 4 week 2 upper pull hang time.md

Workout Log

Here’s your **Cycle 4, Week 3 Friday Upper Pull Workout**, Jonathan — built for grip fatigue, back activation, and a WOD that hits hard without overlo...

2025 09 24 cycle 4 push wednesday.md

Workout Log

Here’s your **Cycle 4, Week 3 Wednesday Upper Push Workout**, Jonathan — built for clean strength, shoulder health, and modular burn. It’s recovery-aw...

2025 09 20cycle 4 week 2 grip rip.md

Workout Log

Perfect — here’s your **Cycle 4, Week 2 Saturday WOD** performance logged and formatted for your tracker: --- ## ⚡️ WOD – “Grip & Rip” – Sep 20, 202...

2025 09 15 cycle 4 week 2 monday partner wod push pull play.md

Workout Log

No problem at all — let’s sketch Cycle 4, Week 2 Monday with Lynnsey in mind. This one will be a full-body WOD that blends explosive lifts, partner-fr...

2025 09 13 week 1 cycle 4 upper pull grip rip.md

Workout Log

Let’s lock in your **Cycle 4, Week 1 Saturday workout** in full **Loop-style format**, optimized for your GitHub tracker and modular dashboard. This v...

2025 09 12 week 1 cycle 4 wednesday upper body push.md

Workout Log

Perfect — let’s lock in your **Cycle 4, Week 1 Wednesday workout**: an **Upper Body Push** session designed for muscle growth, clean mechanics, and ra...

2025 09 11 week 1 cycle 4 conditioning.md

Workout Log

Let’s make Thursday a sharp, efficient **Core + Conditioning** day — something that complements your Warrior Sculpt recovery, keeps your abs engaged, ...

2025 09 10 week 1 cycle 4 upper push triple.md

Workout Log

Perfect — let’s lock in your **Cycle 4, Week 1 Wednesday workout**: an **Upper Body Push** session designed for muscle growth, clean mechanics, and ra...

2025 09 08 week 1 cycle 4 upper press pulse.md

Workout Log

Let’s build your **Cycle 4, Week 1 Tuesday workout** around your new rhythm: upper body push day, rack-free, home gym setup, and fresh off a lower-bia...