12/23/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.  

#4  Start a timer:

PART A

0:00 - As many Pullups as you can, out of a total of 50 reps

1:00 - REST

2:00 - As many Medicine Ball Wall Balls as you can, out of a total of 50 reps

3:00 - REST

4:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

5:00 - REST

6:00 - Run as far as you can, out of a total of 500 meters

7:00 - REST

8:00 - As many Burpees as you can, out of a total of 50 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Pullup                          50 reps MINUS how many reps you did in PART A

Med Ball Wall Ball        50 reps MINUS how many reps you did in PART A

24" Box Jump               40 reps MINUS how many reps you did in PART A

Run                               500 meters MINUS how far you ran in PART A

Burpee                           50 reps MINUS how many reps you did in PART A

12/22/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 12 reps

Set 1 - 65% of 1RM

Set 2 - 72.5% of 1RM

Sets 3+4 - 65% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3

#3  Do 3 rounds of:

DB Row                          10-15-20 reps each side

Regular Pushup             40-30-20 reps

Air Squat                        30-45-60 reps

Double Under                 60-45-30 reps

DB Suitcase Carry          50 meters each hand, each round

Also, do 30 reps each side of Sledgehammer VS Tire.   You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want. 

12/20/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to a heavy set of 12 reps.

#2  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#4  In any order and any combination, do:

Plank (elbows and toes)          3 minutes

Run                                         600 meters

DB Ground to Overhead          40 reps each side

Then in any order and any combination, do:

Inverted Row                           60 reps

1" Deficit Pushup                    60 reps

Goblet Squat                           90 reps

Belt Squats: How and Why

12/19/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for today

Set 2 - 12 reps at top weight for today

Sets 3+4 - 12 reps back down at 90%

Goal for set 2 is a max set of 12.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

#3  Do 4 rounds of:

Pullup                                24-18-12-6 reps

Medicine Ball Wall Ball       6-12-18-24 reps

Then do 4 rounds of:

DB Row                             14-12-10-8 reps each side

24" Box Jump                    8-10-12-14 reps

Then do 1 rounds of:

DB Waiter's Walk           400 meters (200m each hand)

Burpee                           40 reps

12/17/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.  

#4  In 20 minutes, do as many rounds as you can of:

Double Under          40 reps

Inverted Row           16 reps

Regular Pushup      24 reps

Air Squat                 32 reps

Run                         200 meters

12/16/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 12 reps

Set 1 - 62.5% of 1RM

Set 2 - 70% of 1RM

Sets 3+4 - 62.5% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3

#3  Do 3 rounds of:

1" Deficit Pushup                      24 reps

Sledgehammer VS Tire             12 reps each side

Goblet  Squat                           40-30-20 reps

Plank                                        60 seconds

DB Farmer's Carry                    100 meters

DB Ground to Overhead           12-16-20 reps each side