4/18/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#3 This is with a partner.  Each partner will do:

BB Curl                      4 sets x 12 reps

BB Push Press            4 sets x 12 reps

Run                             7 sets x 100 meters

Inverted Row              4 sets x 15 reps

Goblet Squat               4 sets x 20 reps

Only one partner is working at a time.

Partner A does 12 curls, then Partner B does 12 curls,

back and forth until each partner has done 4 sets. Then

move on to push press, etc.  

4/17/24

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 - regular tempo - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps

One rep is all the way down, then halfway up, then all the

way down, then all the way up.  

Start with a moderately heavy weight, then try to add 

weight each set.\

#3  Do 3 rounds of:

Double Under                                  40-50-60 reps

American Kettlebell Swing              20-25-30 reps

DB Row                                           10-15-20 reps each side 

1" Deficit Pushup                            20-30-40 reps

Air Squat                                         40-50-60 reps

Plank                                               45-60-75 seconds

DB Thruster                                     15-20-25 reps

REST 1 minute between rounds. 

4/15/24

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  Standing BB Shoulder Press - 6 sets x 6 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker       12 reps

Standing BB Curl                  12 reps

Rounds start at 0:00, 2:00, 4:00, and 6:00.

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

Run                                      200 meters

DB Farmer's Walk                 75 meters

Medicine Ball Wall Ball         20 reps

BB Row                                 20 reps

4/14/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 1 set x 3 reps

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

regular tempo on the way up.

Sets 2-5 are regular tempo, 6 reps each set.

Start with a moderately heavy weight, then try to add 

weight each set.

#2  BB Deadlift - 4 sets x 4 reps

Regular tempo.  Start with a moderately heavy weight,

then add weight for sets 2, 3 and 4.

#3  Start a timer

PART A

0:00 - As many Pullups as you can out of a total of 60 reps

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Sledgehammer VS Tire as you can, out of a total of 40 reps each side

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST 

8:00 - As many Inverted Row as you can, out of a total of 60 reps

9:00 - REST

10:00 - As many Burpees as you can, out of a total of 60 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Pullup                                      60 reps MINUS how many reps you did in Part A

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

Sledgehammer VS Tire          40 reps MINUS how many reps you did in Part A

Goblet Squat                          80 reps MINUS how many reps you did in Part A

Inverted Row                         60 reps MINUS how many reps you did in Part A

Burpee                                   60 reps MINUS how many reps you did in Part A

4/12/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

#2  BB Row - 6 sets x 6 reps

Same weight all 6 sets.  

#3  American Kettlebell Swing - 20 reps

Then do 10 rounds of:

Air Squat                                      20-19-18-17-16-15-14-13-12-11 reps

1" Deficit Pushup                          5-6-7-8-9-10-11-12-13-14 reps

Then do American Kettlebell Swing - 20 reps

Then do 10 rounds of:

DB Row              11-10-9-8-7-6-5-4-3-2 reps

DB Thruster        2-3-4-5-6-7-8-9-10-11 reps

Then do American Kettlebell Swing - 20 reps

4/11/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo - 5 sets x 6 reps

Start with a moderately heavy weight then try to add weight each set.

#2  BB Incline Bench Press - 5 sets x 4 reps

2 second PAUSE at the bottom of each rep

Start with a moderately heavy weight then try to add weight each set.

#3  In any order and any combination, do:

Run                             800 meters

DB Waiter's Walk         200 meters (100m each side)

Then, in any order and any combination, do:

Burpee                      60 reps

DB Hammer Curl       60 reps (both arms same time)

Then, in any order and any combination, do:

Goblet Squat             100 reps

Regular Pushup        100 reps

(Waiter's Walk is 2 DB's, one DB is overhead, one at your side)

4/9/24

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  Standing BB Shoulder Press - 6 sets x 6 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker          12 reps

Standing BB Curl                     12 reps

Rounds start at 0:00, 2:00, 4:00, and 6:00.

#3  DB Farmer's Walk - 200 meters.

Then start a timer.

WORK EVEN minutes.

REST ODD minutes.

Do one round of:

DB Lateral Raise                 50 reps

24" Box Jump                     30 reps

1" Deficit Pushup                60 reps

Inverted Row                       50 reps

Medicine Ball Wall Ball        50 reps

Finish all the lateral raises before you move on

to box jumps.  Finish all the box jumps before you

move on to pushups, etc.