SHOULDERS          3/1/12


#1  DB Reverse Fly          20-20


#2  Seated BB Shoulder Press          12-12


#3  BB Push Press         9-9


#4  45-lb Plate Front Raise          12-12


#5  DB Thruster          20-20


Do 10 reps of BB Shrug after EVERY SET. (Total of 100 reps)

LEGS          2/29/12

#1  Do 2 rounds of:

      Run 400 meters
      BB Squat - 15 reps

      Continuous work.  No prescribed rest.

#2  BB Clean          (pick a # from the "2-20" bowl)

#3  Burpee          90 seconds

#4  BB Deadlift      (pick a # from the "2-20" bowl)

#5  Double Suicide - 1 rep

#6  BB Front Squat          (pick a # from the "2-20" bowl)

#7  One Horrible Set of BB Squat

For #7, put your 6-rep-max on the bar.  Do six reps, drop 20 pounds, then do
as many reps as you safely can.  Then drop another 20 lbs, and do as many reps as you 
safely can.

Put even numbers 2 through 20 in the "2-20" bowl.  Discard a number after you use it.

BACK          2/27/12


Do three rounds of:


Run          200 meters - 400 meters - 600 meters  
BB Row          8 reps  - 12 reps  - 16 reps 
Suicide           50 meter course
Strict Pullup          16 reps -12 reps - 8 reps
REST TWO MINUTES
Tire Pull (80 lbs in tire)          25 meters - 37.5 meters - 50 meters
High Knees          50 meters
Sprint          50 meters
Cable Row          16 reps - 12 reps - 8 reps
REST TWO MINUTES


For the exercises that have 3 numbers for the reps or meters, the
first number is for the first round, the second number is for the 
second round, etc. 

CHEST          2/26/12

#1  BB Bench Press          10-4-10-16

#2  Do 3 rounds of:

      Partner Wheelbarrow - 100 feet
      Stability Ball Pushup - 20 reps
      Toes-to-Bar - 5 reps
      BB Bench Press (1.5 rep) - 2 reps
      Burpee Pullup - 10 reps
      BB Clean and Jerk - 2 reps 

      Rest between rounds.

#3  BB Incline Bench Press (PAUSE)          10-5-15

      Pause for a 2-count at the bottom of each rep.

SHOULDERS          2/24/12


#1  Do THREE rounds of:


      Standing BB Shoulder Press - 5 reps
      BB Push Press - 5 reps
      BB Thruster - 5 reps


      Rest between rounds.  Complete all 15 reps
      without releasing the bar.


#2  Do THREE rounds of:


      Seated DB Press - 10 reps
      Exercise Band Reverse Fly - 15 reps 
      Waiter's Walk - 25 meters left arm overhead, 25 meters right arm overhead
      Crossfit Pushup - 25
      Run 200 meters
      Handstand Pushup - 20 seconds
      Air Squat - 25


      #2 is continuous work.  No prescribed rest.  For Waiter's Walk, you will 
      have a DB in each hand.  One hand is overhead, one hand is down by 
      your side.  Switch hands at 25 meters.


      For the exercise band reverse fly, you are standing straight up.  Arms straight
      out in front of you, shoulder width apart, holding an exercise band between
      your hands.  From there, it is the same motion as a DB reverse fly.  Arms
      stay straight.  


      

LEGS          2/23/12

#1  BB Squat          10-10-10-10-10

      For #1, use the same weight for all 5 sets, and the
      goal is to rest 60 seconds between sets.  Go as heavy as
      you can. 
      

#2  BB Clean and Jerk          1-1-1-1

#3  Do TWO rounds of:

      Treadmill test
      Tire Drag with 80 lbs for 25 meters (walking/pulling backward)
      BB Deadlift - 4 reps
      24" Box, or Tailboard Jump - 16 reps
      BB Thruster - 8 reps

      Rest between rounds.  The treadmill test is max
      speed (10 MPH) and max incline on the treadmill, 
      and then stay on as long as you can.
      



 

BACK          2/21/12

#1  Pullup          1-2-3-4-5-6-7-8-9-10
      Burpee          10-9-8-7-6-5-4-3-2-1

      For #1, start with strict pullups.  If you reach failure, switch
      to kipping pullups.

#2  BB Row          3-6-12

#3  Do TWO rounds of:

      BB Deadlift - 3 reps
      BB Clean - 3 reps
      BB Front Squat - 3 reps
      BB Thruster - 3 reps
      Cable Row - 15 reps

      For #3, rest between rounds.  Do all four of the BB exercises,
      all 12 reps, without releasing the bar.

CHEST          2/20/12

#1  Tabata Crossfit Pushup - 4 minutes

      20 seconds of work, 10 seconds of rest, for 4 minutes.

#2  BB Incline Bench Press  (1.5 REP)          6-4-2

#3  Do TWO rounds of:

      Stability Ball Pushup - 16 reps 
      Strict Pullup - 12 reps
      DB Inc Bench Press - 16 reps
      Toes to Bar - 12 reps
      DB Thruster - 16 reps
      Plate Pull - 40 feet

      Rest between rounds

      For the Stability Ball, have one foot on the ball, and two hands
      on a bench.  Switch feet after 8 reps.

#4  BB Bench Press          4-8-12

      For #4, listed reps are a target.  Go to failure on each set.

SHOULDERS AND OTHER STUFF          2/18/12


#1  Do three rounds of:


      Handstand Pushup - 30 seconds
      DB Reverse Fly - 15 reps
      45 lb plate front raise - 10 reps
      BB Bench Press (PAUSE) - 4
      24" Box / Tailboard Jump - 15 reps
      BB Clean and Jerk - 1 rep


      Rest between rounds.  For the BB Bench, pause for a 2-count
      at the bottom of each rep.


#2  Standing BB Shoulder Press          9-7-5-11

LEGS          2/17/12

#1  Do 3 rounds of:
      
      Run 200 meters
      DB Thruster - 12 reps
      BB Squat - 3 reps

      #1 is continuous work.  No prescribed rest.

#2  BB Deadlift - 21 reps

#3  Timed Double Suicide

      The person with the fastest time rests.  Everybody
      else in the group does 40 Crossfit pushups. 


#4  BB Clean - 14 reps


#5  Jump Squat - 90 seconds


#6  BB Squat          1-1-1-1
     

BACK          2/15/12


#1  BB Row          4-4-4


#2  Weighted Strict Pullup          4-4-4


#3  Do 4 rounds of:


      Pullup - 10 reps
      Burpee - 10 reps
      BB Shrug - 10 reps
      DB Reverse Fly - 10
      BB Clean and Jerk - 3 reps


      #3 is continuous work.  No prescribed rest.  For the 
      pullups in #3, you can kip, or do strict pullups, or a 
      combination of the two.
      

CHEST AND OTHER STUFF          2/14/12


#1  Crossfit Pushup          25-20-15-10-5
      Goblet Squat          5-10-15-20-25


      #1 is continuous.  No prescribed rest.


#2  BB Bench Press (PAUSE)          6-4-1-8


      Pause for a two-count at the bottom of each rep.


#3  Do TWO rounds of:


      Reverse Bear Crawl 50 meters
      Sprint 50 meters
      DB Bench Press - 15 reps
      24" Box or Tailboard Jump - 15 reps


      #3 is continuous.  No prescribed rest.


#4  BB Incline Bench Press         


      1st set - 10 reps
      2nd set - ADD 10 pounds to the weight used in the 1st set, 
            and go to failure
      3rd set - SUBTRACT 10 pounds from the weight used in the 
            1st set, and go to failure.

SHOULDERS AND OTHER STUFF          2/12/12

Do THREE rounds of:

Cable Row - 15 reps
Standing BB shoulder press - 6 reps
BB Push Press - 6 reps
BB Thruster - 6 reps
Suicide (50 meter course)
BB Overhead Lunge - 6 reps per side
Plate Pull (40 feet) 
DB Shrug - 15 reps
Handstand Pushup - 30 seconds


REST between rounds.
For the shoulder press, push press, and thruster, do 
all 18 reps without setting the bar down.

LEGS          2//11/12

#1  Do 4 rounds of:

      Strict Pullup          10
      Crossfit Pushup          15
      Air Squat          20

      #1 is continuous work.  No prescribed rest.  
      The Air Squat is just a normal squat without any weight. 


#2  BB Clean and Jerk          3-3-1-1


#3  Do 3 rounds of:


      Squat  (1.5 rep)  for 5 reps         
      Sprint 50 meters
      Tire Drag (100 lbs) 25 meters
      Kettlebell Swing 20 reps
      Toes to bar 10 reps
      Medicine Ball Wall Toss ONE MINUTE


      For #3, REST BETWEEN ROUNDS.


      For the 1.5 rep squat, one repetition equals:  from the starting
      position, go all the way down, halfway up, all the way down, and
      then all the way back up to the starting position.


     

BACK AND OTHER STUFF          2/9/12


Do 3 rounds of:


BB Row - 10 reps
24" Box or Tailboard Jump - 15 reps
Kettebell Swing - 20 reps
12 lb Sledge versus tire - 10 reps per side
Cable Row - 15 Reps
Sprint 50 meters
BB Deadlift - 3 reps
Burpee Pullup - 10 reps


Rest between rounds.

CHEST AND OTHER STUFF          2/8/12

#1  5 rounds of:

      Run 200 meters
      DB Incline Bench Press - 12 reps
      Strict Weighted Pullup - 8 reps 

      #1 is continuous work.  No prescribed rest.

#2  BB Bench Press          8-4-12 (Go to failure on the presses)
      BB Thruster          20-16-24

      #2 is a superset.  Do one set of presses and one set of thrusters
      without stopping, and then rest.  Three rounds.


#3  BB Incline Press 1.5 Rep          7-5-3
      Jump Squat          25-20-15
      Crossfit Pushup          15-15-15
      Toes to Bar          15-10-5


     #3 is continuous work.  No prescribed rest.  Three rounds.  For the 
      incline BB 1.5 rep, one repetition equals:  from the starting position, 
      bring the bar to your chest, then halfway up, back down to your 
      chest, then all way back to the starting postion.

     

SHOULDERS          2/6/12          


I am posting this early.  This workout is for the day after the Super Bowl.


#1  Handstand Pushups          90 seconds


#2  Standing BB shoulder press          20 reps


#3  BB Shrug - 275 lbs          40 reps


#4  DB Lateral Raise          60 reps


      For #2, #3, and #4, the idea is that you won't be able to do all 
      the reps at once and you will have to break the reps down into 
      several sets.  Complete each exercise as quickly as you can.  
      
      For BB press, use a weight you can do 10 times.
      For DB Lateral Raise, use a weight you can do about 15 times.

LEGS          2/5/12          SUPER BOWL SUNDAY


#1  BB Squat


#2  Suicide          3 reps.  Rest between


#3  BB Clean


#4  Box Jump          90 seconds


#5  BB Thruster


#6  Sprint 50 meters          4 reps.  Rest between


#7  BB Deadlift


#8  Treadmill Test          1 round


#9  BB Front Squat


#10 Bodyweight Squat (no weight, no bar)          100 reps


For #1, #3, #5, #7, and #9, put even numbers 2-20 in a bowl.
Pick a number from the bowl to determine the number of reps.
Don't use the same number twice.


The treadmill test is max speed (10 mph) and max elevation on the treadmill.
Stay on as long as you can.

BACK (AND OTHER STUFF)          2/3/12


#1  BB Row          


      One round  =  8 + 2 partial reps - DECREASE LBS - 4 + 2 partial reps


      For #1,  shoot for 8 reps, but DO AS MANY COMPLETE REPS AS 
      YOU CAN, and then do two partial reps.  Set the bar down, decrease the
      weight, and IMMEDIATELY go for 4 reps, but DO AS MANY COMPLETE 
      REPS AS YOU CAN, and then do two partial reps.


      WORK HARD on each of the partial reps.


      Do TWO ROUNDS.  Rest between rounds.


#2  Strict Weighted Pullup          Do 10 reps, set the weight down, and then
      do strict unweighted pullups to FAILURE.  This is one round.
      
      Do TWO ROUNDS.  Rest between rounds.


#3  BB Front Squat          10
      Kipping Pullup          20
      Suicide (50 meters)          1
      DB Row          10 reps per side


      #3 is TWO ROUNDS.  No rest.  

CHEST          2/2/12


#1  DB Thruster          15
      24" Box Jump          15
      Stability Ball Pushup          20
      Run 200 meters
      Crossfit Pushup          15


      #1 is THREE rounds.  Rest between rounds.  For the stability ball
      pushup, have one foot on the ball and your hands on a bench.  
      Switch feet at 10 reps.


#2  BB Bench Press         10-5-1-1-1


#3  BB Incline Press          6 reps - decrease lbs - 6 reps - decrease lbs - 6 reps
      Kettlebell Swing          20
      Burpeee Pullup          10


      #3 is TWO rounds.  Rest between rounds.  For the incline press, one set is
      a total of 18 reps.