LEGS - 1/1/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat

      Start a timer.  You have 15 minutes to hit a 1 Rep Max.  We will post our 
      results.  You can do 2 sets, 6 sets, 10 sets, whatever works for you to get your
      heaviest single rep in that 15 minutes.  And the 15 minutes is for the whole group.  
      Each person doesn't get 15 minutes (unless you are working out by yourself).

#2  BB Squat Clean      6-5-4-3-2-1 rep

      Start at 65% of your clean 1RM and then add weight each set.
      These are NOT touch and go.  Reset your starting position before
      each rep.  Rest between sets.

#3  You will do one set every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Back Squat - 9 reps
      1:00 - Hand Release Pushup - 9 reps
      2:00 - Jump Squat - 9 reps
      3:00 - Kipping Pullup - 9 reps

      Round 2 starts at 4:00, and you will do 12 reps per exercise.
      Round 3 starts at 8:00, and you will do 15 reps per exercise.

      You will continue to add 3 reps to each exercise every round until either 
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (21 reps per exercise)

      For the back squat, pick a weight before you start, and try to stick with that
      weight for all the rounds.  

      Results for the BB Back Squat 1RM:
      Scott Johnson - 285 lbs
      Hector Valdovino - 195 lbs

BACK - 12/30/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  BB Row      3-3-3-3-3-3 reps

      Start with a weight you can easily manage.  Then try to add weight each set.
      Rest between sets.

#2  This is 3 rounds.  Round 1 looks like this:

      0:00 - Cable Row - 15 reps
      1:00 - BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)
      2:00 - Pullup - 15 reps (you can do strict, kipping, or some of both - you pick)
      3:00 - BB Front Squat - 3 reps (with a 3 second PAUSE at the bottom of each rep)
      4:00 - Sledgehammer VS Tire (Vertical Swing) - 40 seconds (20 seconds per side)

      Round 2 starts at 5:00 minutes.  Round 3 starts at 10:00 minutes. 
     

CHEST - 12/29/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      BB Bench Press (hang kettlebells from the collars of the BB) - 10 reps
      Air Squat - 15 reps
      

#1  BB Bench Press WITH BANDS for SPEED (Load is 50% of Bench 1RM)

      Every minute, on the minute, do 3 reps.  Do 6 total sets.

      We want bar SPEED.  A quick, controlled downward phase followed by an
      EXPLOSIVE upward phase for every rep.

#2  Hand Release Pushup      3-6-9-12-15-18-21 reps
      Goblet Squat                  21-18-15-12-9-6-3 reps

      This is continuous work.  Do 3 pushups, then 21 goblet squats, then 6 pushups,
      then 18 goblets squats, etc.

#3  BB Floor Press      2-2-2-2-2-2 reps

      Start with a weight you can easily manage and then add weight each set.
      Remember to come to a complete stop at the bottom of each rep.  Don't
      bounce your elbows/triceps off the floor.  

#4  BB Ground to Overhead       1-2-3-4-5-6-7 reps
      Double Under                        40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 40 double
      unders, then 2 reps of ground to overhead, then 35 double unders, etc.    

SHOULDERS - 12/27/13

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      DB Lateral Raise - 12 reps
      BB Thruster - 9 reps (unweighted BB, be sure to lock out at the top of each rep)

#1  BB Power Jerk      5-4-3-2-1-1-1 rep

      Start with a weight you can easily manage and then add weight each set.
      Rest between rounds.

#2  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do 8 total reps.

#3  24" Box Jump - 24 reps
      Standing BB Shoulder Press - 12 reps
      24" Box Jump - 20 reps
      Standing BB Shoulder Press - 10 reps
      24" Box Jump - 16 reps
      Standing BB Shoulder Press - 8 reps

      This is continuous work. 

LEGS - 12/26/13

Warmup - At a comfortable pace, do:
      Air Squat - 30 reps
      Then with an unweighted BB, do 3 rounds of:
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  BB Back Squat      20-10-5 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  Do 4 rounds of:

      BB Hang Clean - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight you can easily manage and then try to add weight each round.
      Rest between rounds.  Do all 9 reps without setting the bar down.  

#3  Do 5 rounds and all quality reps of:
      
      BB Deadlift - 5 reps (heavy, but perfect posture and technique)
      Burpee - 10 reps

      This is continuous work.

#4  Run 800 meters (on the 50 meter course) in less than 3:45
      Rest - one minute
      Air Squat - 70 reps

BACK - 12/24/13

Warmup - Do 2 rounds of:
      BB Front Squat - 5 reps with a 3 sec PAUSE at the bottom (unweighted BB)
      Standing BB Shoulder Press - 10 reps (unweighted BB)
      DB Reverse Fly - 15 reps

#1  Cable Row      18-15-12-9-21 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  This is 6 rounds.

      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B and C.
      For Round 4, do A, B, C and D.
      For Round 5, do A, B, C, D, and E.
      For Round 6, do A, B, C, D, E, and F.

      Rest one minute between rounds.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) BB Row - 15 reps
      D) Hand Release Pushup - 20 reps
      E) American Kettlebell Swing - 30 reps
      F) Double Under - 60 reps

CHEST - 12/23/13

Warmup - Do 3 rounds of:
      BB Back Squat - 10 reps (unweighted BB)
      Standing Behind the Neck BB Press - 10 reps (unweighted BB)
      Pushup (not hand release) - 10 reps

#1  BB Bench Press WITH BANDS (no pause)

      Start with 50% of your 1RM on the bar and do a set of 3 reps.  Keep adding
      10 total lbs per set, until you fail.  Rest between sets.  

#2  BB Bench Press (no bands, no pause)

      Press as many total pounds as possible in 60 seconds.
      You pick the weight.
      An example would be 135 x 40 reps = 5,400 lbs
      We will post the weight we used, the reps, and the total pounds.  

#3  Do 3 rounds of:

      Plate Pull - 80 feet
      Frankenstein BB Front Squat - 5 reps (3 sec PAUSE at the bottom of each rep)
      DB Incline Bench Press - 20 reps
      REST - 1 minute

      Results for pressing as many total pounds as possible in 60 seconds.
      Scott Johnson - 100 lbs x 46 reps = 4600 lbs
      Gene Ledet - 95 lbs - 95 lbs x 34 reps = 3230 lbs
      Larry Clowry - 100 lbs x 37 reps = 3700 lbs
      Hector Valdovino - 95 lbs x 36 reps = 3420 lbs

SHOULDERS - 12/21/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Front Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps
      Behind the Neck Push Press - 10 reps

#1  Standing BB Shoulder Press

      Every minute, on the minute, do 3 reps.  You will do a total of 10 sets.
      Be sure to completely lock out the weight overhead on each rep.  Try to
      stick with the same weight for all 10 sets.

#2  In 3 minutes, do as many rounds as you can of:
      Goblet Squat      10 reps (Rd 1) -11 reps (Rd 2) -12 reps (Rd 3)...
      BB Row               5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST - 2 minutes

      In 5 minutes, do as many rounds as you can of:
      DB Lateral Raise      10 reps (Rd 1) - 11 reps (Rd 2) - 12 reps (Rd 3)...
      Toes to Bar                5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST - 2 minutes

      In 7 minutes, do as many rounds as you can of:
      Double Under      20 reps (Rd 1) - 21 reps (Rd 2) - 22 reps (Rd 3)...
      BB Push Press     10 reps (Rd 1) - 11 reps (Rd 2) - 12 reps (Rd 3)...


      For all six exercises in #2, add a rep every set until you hit the time limit
      for the round.

LEGS - 12/20/13

Warmup - 
      Air Squat - 25 reps
      DB Lateral Raise - 20 reps
      BB Back Squat - 15 reps (unweighted BB)
      Behind the Neck Standing BB Press - 10 reps (unweighted BB)

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

      For each rep, the liftoff (from the ground to just above the knee) is 3 seconds, 
      and then PAUSE for 3 seconds in the bottom position.  See the video at the
      bottom of this post.  Rest between sets.  Start with 50% of your Clean 1RM for
      the first set, and then try to add weight each set.

#2  Every EVEN minute - 5 reps of BB Back Squat at 60% of your 1RM
      Every ODD minute - Burpees

      You are done when you complete 60 total burpees.  You can break that down
      however you want.

     

BACK - 12/18/13

Warmup - At a comfortable pace, do 5 rounds of:
      Run 50 meters
      DB Reverse Fly - 10 reps

      Effort level for the 50 meter runs: R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%,
      R5 - 90%

#1  Start a timer.
      At 0:00 - Run 100 meters in less than 20 seconds, then 15 reps of BB Row
      At 2:00 - Run 100 meters in less than 20 seconds, then 13 reps of BB Row
      At 4:00 - Run 100 meters in less than 20 seconds, then 11 reps of BB Row
      At 6:00 - Run 100 meters in less than 20 seconds, then 9 reps of BB Row
      At 8:00 - Run 100 meters in less than 20 seconds, then 7 reps of BB Row

#3  Strict Weighted Pullup      3-3-3-3-3-3 reps

      Start with a weight you can easily manage and then try to add weight each set. 
      Rest between sets. 

CHEST - 12/17/13

Warmup - At a comfortable pace, do 3 rounds of:
      BB Back Squat - 10 reps (unweighted BB)
      Behind the Neck Standing BB Press - 10 reps (unweighted BB)
      BB Bench Press (no pause) - 10 reps at 50% of 1RM

#1  BB Rack Press      2 reps x 8 sets

      Rest between sets.  Start with a weight you can easily manage and then try
      to increase weight each set.  Don't bounce the bar off the racks.  Let the bar
      come to a complete stop on the racks, and then press it back up.

#2  In 15 minutes, do as many quality rounds as you can of:

      BB Bench Press - 10 reps with a 2 second PAUSE at the bottom of each rep
      BB Thruster - 20 reps (make sure you lock out at the top of each rep)
      Pullup - 30 reps (kipping or strict, or some of both - you pick)
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 50 reps
      Air Squat - 60 reps
      REST - 1 minute

      You will probably have to break down some of these exercises into smaller 
      sets.  That is fine.  Just try to work quickly while maintaing good posture 
      and good technique.

SHOULDERS - 12/15/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 4 rounds of:

      BB Snatch Grip Push Press - 3 reps
      BB Overhead Squat (no pause) - 3 reps

      Start with a weight that you can easily manage, and then add weight each round.
      Rest between rounds.

#2  Do 3 rounds of:

      Double Under - 30 reps
      BB Push Press - 15 reps
      DB Lateral Raise - 30 reps

      Rest 2 minutes between rounds.

#3  Start a timer.
      At the start of every minute, do "x" reps of handstand pushups.
      This is 6 sets.  You decide how many reps equals x, before you start.
      Make it a number that challenges you, and then try to complete that
      same number of reps for each of the 6 sets.

LEGS - 12/14/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Standing Press - 5 reps
      Front Squat (no pause) - 5 reps
      Row - 5 reps
      Hang Clean - 5 reps

#1  BB Clean      2-2-2-2-2 reps

      For all reps, you will PAUSE for 2 seconds on the way up, when the bar is
      just above your knees.  Reset your starting position for each rep.  Start with
      50% of your clean 1RM and then try to add weight each set.  Rest between
      sets.

#2  BB Back Squat with a 3 second PAUSE at the bottom of each rep    3-3-3-3-3 reps

      Start with a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#3  Every minute, on the minute, you will do a set.  This is 16 total sets.

      At 0, 4, 8, and 12 min. - Burpee - 10 reps
      At 1, 5, 9, and 13 min.  - Run 100 meters in less than 20 seconds
      At 2, 6, 10, and 14 min.  - BB Thruster - 10 reps (2 sec PAUSE at top of each rep)
      At 3, 7, 11, and 15 min.  - Goblet Squat - 40 seconds of work

BACK - 12/12/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 4 reps
      BB Front Squat - 8 reps (unweighted BB)
      DB Reverse Fly - 12 reps

#1  BB Deadlift

      With a partner, take turns doing 3 reps of deadlift.  You will do 10 sets each for
      a total of 30 reps per person.  Try to use the same weight for all sets.  Your rest
      is when your partner is working.

#2  In 10 minutes, do as many rounds as you can of:

      BB Row
      Toes To Bar
      24" Box Jump 

      For the first round, do 5 reps of each exercise.
      For the second round, do 7 reps of each exercise.
      For the third round, do 9 reps of each exercise.
      Every round, continue adding two reps to each exercise until you hit the
      10 minute time limit. 

CHEST - 12/11/13

Warmup - At a comfortable pace, do 4 rounds of:
      Hand Release Pushup - 20 seconds of slow controlled work
      REST - 20 seconds
      Goblet Squat - 20 seconds of slow controlled work
      REST - 20 seconds

#1  BB Bench Press WITH BANDS for SPEED (Load is 45% of Bench 1RM)

      Every minute, on the minute, do 3 reps.  You will do 7 sets.

      We want bar SPEED.  A quick, controlled downward phase followed by an
      EXPLOSIVE upward phase for every rep.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep      3-3-3-3-3 reps

      Start with a weight you can easily handle and then add weight each set.
      Rest between sets.  

#3  Start a timer.
      0:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      1:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      2:00 - REST 
      3:00 - BB Bench Press (no pause) - 10 reps (LOAD = "X" LBS - you decide "X")
      
      4:00 - Standing BB Shoulder Press - 3 reps
                 BB Push Press - 3 reps
                 BB Power Jerk - 3 reps
      5:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      6:00 - REST
      7:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" PLUS 20 LBS)
      
      8:00 - 3 reps each of - standing BB press, push press, and power jerk
      9:00 - Vertical Sledgehammer VS Tire - 30 seconds per side
      10:00 - REST 
      11:00 - BB Bench Press (no pause) - go to failure (LOAD = "X" MINUS 20 LBS)

      For the BB Bench Press, if (at 3 minutes) I do 10 reps at 155 lbs, then
      at 7 minutes, I would go to failure at 175 lbs, and at 11 minutes, I would go to 
      failure at 135 lbs.  

SHOULDERS - 12/9/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Air Squat - 15 reps

#1  Do 6 rounds of:

      BB Behind the Neck Split Jerk - 1 rep
      BB Split Jerk - 1 rep

      (See video at the bottom of the post)
      Start with a weight that you can easily manage and then add weight each set.
      Rest between rounds.

#2  This is one round.

      Hand Release Pushup - 21 reps
      DB Reverse Fly - 18 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 12 reps (lock out at the top of each rep)
      Burpee - 9 reps

      REST - 60 seconds
      BB Thruster - 60 seconds of work
      REST - 60 seconds

      Hand Release Pushup - 9 reps
      DB Reverse Fly - 12 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 18 reps (lock out at the top of each rep)
      Burpee - 21 reps

LEGS - 12/8/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Behind the Neck Push press - 5 reps

#1  BB Clean

      Set 1 - 3 reps at 50% of 1RM
      Set 2 - 3 reps at 60% 
      Set 3 - 3 reps at 70% 
      Set 4 - 1 rep at 75%
      Set 5 - 1 rep at 80%
      Set 6 - 1 rep at 85%
      Set 7 - 1 rep at 90%

      Rest between sets.

#2  BB Front Squat (no pause)

      Start a timer.  You have 10 minutes to hit a 3 Rep Max.  We will post our
      results.  You can do 2 sets, 6 sets, 10 sets, whatever works for you to get your
      heaviest set in that 10 minutes.  And the 10 minutes is for the whole group.  Each
      person doesn't get 10 minutes (unless you are working out by yourself). 

#3  This is one round.

      American Kettlebell Swing - 60 seconds
      BB Back Squat (no pause, 75% of 1 RM) - 60 seconds
      REST - 60 seconds
      Double Under - 60 seconds
      BB Back Squat (no pause, 65% of 1RM) - 60 seconds
      REST - 60 seconds
      Toes to Bar - 60 seconds
      BB Back Squat (no pause, 55% of 1RM) - 60 seconds
      
      You can rack the BB as often as you need to during the sets of back squats.  
      The weight is probably too heavy to do continuous reps for a minute.  Just get
      as many reps as you can for that minute, with perfect posture and technique.  

      Results for 3RM Front Squat:
      Scott Johnson - 235 lbs
      Don Starr - 175 lbs
      Gene Ledet - 215 lbs

BACK - 12/6/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps

#1  BB Row - This is 2 sets.  Both sets are the same.  A set looks like this:

      Goal is 8 reps, but do as many complete reps as you can, and then do 
      2 partial reps.  Work hard on the partials!
      Immediately decrease weight and go for 4 reps, but again do as many
      complete reps as you can, and then 2 partial reps.

      Rest between sets.

#2  Cable Row - Do as many quality reps as you can in 2 minutes.

#3  Do 3 rounds of:

      BB Deadlift - 5 reps
      Pullup (Kipping or Strict) - 15 reps
      Double Under - 45 reps

      Rest 2 minutes between rounds.  

CHEST - 12/5/13

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 9 reps
      BB Bench Press with Kettlebells hanging from the bands - 6 reps
            (See the pic below of how the kettlebell hangs from the sleeve of the BB)

#1  BB Bench Press (1.5 REP) WITH BANDS      3-3-3-3-3-3 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#2  Every minute, on the minute, do 3 reps of BB Ground to Overhead. 
      In between sets of Ground to Overhead, you are doing hand release pushups.
      You are done when you have completed 100 pushups.  We are going to use 135 lbs
      on the barbell.

#3  You have 4 total minutes to:

      Run 400 meters on the 50 meter course
      BB Bench Press - as many reps as you can at 75% of your 1RM

      We will post our times for the run, the number of reps, and the weight we used.
      You can rerack the weight as often as you like.  You do not need to do one
      unbroken set of bench press.  

      Results for #3:
      Rob Tijerina - 1:39 for 400 meters, 11 reps @ 205 lbs
      Scott Johnson - 1:30 for 400 meters, 12 reps @ 195 lbs

SHOULDERS - 12/3/13

Warmup - At a comfortable pace, do 4 rounds of:
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat - 5 reps

#1  Standing BB Shoulder Press      3-3-3-3-3 reps

      PAUSE for 2 seconds at the top of each rep.  Start with a weight that you can
      easily manage and then try to add weight each set.  Rest between sets.

#2  This is continuous work.

      BB Push Press - 25 reps
      Double Under - 50 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 50 reps
      BB Row - 25  reps
      Hand Release Pushup - 50 reps

      You can break these exercises down into multiple sets.  Just try to work quickly and
      finish all reps of one exercise before moving to the next exercise.  

LEGS - 12/2/13

Warmup - With an unweighted BB, for 3 minutes, do:
      Back Squat (no pause) - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps

      Work continuously, but at a comfortable pace, going back and forth between 
      the squat and the standing press.

#1  BB Clean
      Every minute, on the minute, do 2 reps.  You will do 8 sets.
      Reset your starting position for each rep.  Not touch and go.
      Load is 75% of your Clean 1RM.

#2  BB Front Squat + Split Jerk

      Set 1 - 3 front squats + 3 split jerks at 60% of clean 1RM
      Set 2 - 2 front squats + 2 split jerks at 65%
      Set 3 - 2 front squats + 1 split jerk at 70%
      Set 4 - 2 front squats + 1 split jerk at 75%
      Set 5 - 2 front squats + 1 split jerk (by feel)
      Set 6 - 2 front squats + 1 split jerk (by feel)

      For all reps of front squats, PAUSE for 3 seconds at the bottom of each rep.

#3  This is 3 rounds.  Round 1 looks like this:

      BB Back Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Burpee - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      24" Box Jump - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds
      Goblet Squat - 20 seconds (do as many quality reps as you can)
      REST - 40 seconds

      For Round 2,  work for 30 seconds at each exercise, then rest for 30 seconds.
      For Round 3, work for 40 seconds at each exercise, then rest for 20 seconds.

BACK - 11/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Cable Row      9-12-15-18-21 reps

      Whatever weight you pick for the first set (9 reps), try to stick with that
      weight for all 5 sets.  Rest between sets.

#2  Every EVEN minute, on the minute, do 6 reps of BB Row
      Every ODD minute, on the minute, do 6 reps of BB Deadlift

      Do 6 sets of BB Row and 6 sets of BB Deadlift (12 total sets).

#3  Do 1 round of:

      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)
      Double Under - 60 seconds
      REST - 60 seconds
      Double Under - 60 seconds
      Vertical Sledgehammer (swinging 12 to 6 o'clock) - 60 seconds (30 sec per side)

CHEST - 11/29/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Run - 50 meters (50%, 60%, 70% effort level for the 3 rounds)
      Pushup (not hand release) - 10 reps

#1  Start a timer.  In 2 minutes: 
      Run a suicide on the 50 meter course and then do as many
      Hand Release Pushups as you can until you reach the time limit.  

#2  BB Bench Press - 3 reps plus one NEGATIVE.  You will do 4 sets.

      No pause.  Do 3 reps at a normal tempo, and then for the negative, lower the bar
      for 10 seconds (use a timer).  Have a spotter help you rerack the weight.  Start with
      a weight you can easily manage, and then try to add weight each set.  Rest between
      sets.  

#3  This is 4 rounds.  

      BB Thruster
      Toes to Bar
      BB Bench Press (no pause)

      Round 1 is 18 reps per exercise.  Round 2 is 14 reps per exercise.
      Round 3 is 10 reps per exercise.  Round 4 is 6 reps per exercise.
      REST 2 minutes between rounds.  

SHOULDERS - 11/27/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps
      Power Jerk - 3 reps

#1  BB Push Press
      Every minute, on the minute, do 3 reps.  Do 10 total sets.
      Try to use the same weight for all 10 sets.

#2  In 15 minutes, do as many rounds as you can of:

      BB Overhead Lunge - 5 reps per side
      REST - 30 seconds
      Jump Squat - 20 reps
      REST - 30 seconds
      BB Power Jerk - 5 reps
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds

LEGS - 11/26/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps

      Then with an unweighted BB, do:

      Overhead Squat      1-1-1-1 rep
      Normal tempo on the way down and up, with a 10 second PAUSE at the bottom.

      You can add a little weight if you want to, but keep it light.

#1  BB Clean

      3 reps at 50% of 1RM
      3 reps at 60% 
      3 reps at 70% 
      1 rep at 75%
      1 rep at 80%
      1 rep at 85%
      1 rep at 90%
      1 rep at 95%

      Rest between sets.

#2  BB Back Squat (no pause)      5-5-5 reps

      Try to increase weight each set.  Rest between sets.

#3  This is 3 rounds.
      Round 1 is 3 minutes.
      Round 2 is 6 minutes.
      Round 3 is 9 minutes.

      In any of the rounds, if you finish the last exercise (air squats), then start
      back at front squats again.  Work all the way to the time limit for each round.  
      Start each round with exercise A.
      Rest 2 minutes between rounds.

      A) BB Front Squat (no pause) - 5 reps
      B) 24" Box Jump - 15 reps
      C) Goblet Squat - 15 reps
      D) Double Under - 30 reps
      E) BB Deadlift - 5 reps
      F) Burpee - 15 reps
      G) DB Thruster - 15 reps
      H) Air Squat - 30 reps
      

BACK - 11/24/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 4 reps
      Pushup (not hand release) - 8 reps
      Goblet Squat - 12 reps

#1  Strict Weighted Pullup      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#2  Do 5 rounds of:

      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      Cable Row - 15 reps
      Air Squat - 20 reps

      This is continuous work.   

CHEST - 11/23/13

Warmup - Do 3 rounds of:
      Behind the Neck Standing Shoulder Press (unweighted BB) - 6 reps
      Back Squat (unweighted BB) - 9 reps
      DB Bench Press (light weight) - 12 reps

#1  BB Bench Press WITH BANDS for SPEED (40% of bench press 1RM) 

      Every minute, on the minute, do 4 reps.  You will do 6 sets.

      We want bar speed.  A quick controlled downward phase followed by an
      explosive upward phase for every rep.  

#2  In 12 minutes, do as many rounds as you can of:

      BB Hang Clean                           3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      BB Front Squat                           3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      Standing BB Shoulder Press      3 reps (Rd 1) - 4 reps (Rd 2) - 5 reps (Rd 3)......
      Hand Release Pushup                 9 reps (Rd 1) - 12 reps (Rd 2) - 15 reps (Rd 3)......
      REST - 30 seconds

      Keep adding 1 rep each round to the BB exercises and adding 3 reps per round
      to the hand release pushup until you hit 12 minutes.  Try to stick with the same
      weight on the BB for all the rounds.  

#3  BB Bench Press with a 3 second Isometric PAUSE      3-3-3-3-3-3 reps

      Pause for 3 seconds with the bar about 1-3" off your chest, at the bottom of each
      rep.  Start with a weight you can easily manage and then try to add weight each
      set.  Rest between sets.       

SHOULDERS - 11/21/13

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Split Jerk - 5 reps

#1  BB Split Jerk      

      6 reps at 50% of your 1RM
      5 reps at 55% of your 1RM
      4 reps at 60% of your 1RM
      3 reps at 65% of your 1RM
      2 reps at 70% of your 1RM
      1 rep at 75%  of your 1RM

      Rest between sets.  

#2  This is continuous work.

      DB Lateral Raise      22-20-18-16-14-12 reps
      Toes to Bar      12-10-8-6-4-2 reps

      Do 22 lateral raises, then 12 toes to bar, then 20 lateral raises, then 10 
      toes to bar, etc.

#3  Do 1 round of:

      Run 400 meters
      Standing BB Shoulder Press - 12 reps
      Run 400 meters 
      Standing BB Shoulder Press - 9 reps
      Run 400 meters
      Standing BB Shoulder Press - 6 reps

      Try to use the same weight for all 3 sets of shoulder press.

LEGS - 11/20/13

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 10 reps
      Push Press - 10 reps
      Hang Clean - 10 reps

      Then with 95 lbs, do 1 round of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps

#1  BB Frankenstein Front Squat      5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      PAUSE for 3 seconds at the bottom of each rep.  Rest between sets.  

#2  BB Clean (80% of 1RM) - 1 rep every minute, on the minute, for 10 total reps.

      Do a few reps at 50%, 60%, and 70% before you start your timed reps.

#3  This is 3 rounds of continuous work.

      BB Thruster - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Kipping Pullup - Round 1 - 21 reps, Round 2 - 15 reps, Round 3 - 9 reps
      Run - Round 1 - 800 meters, Round 2 - 600 meters, Round 3 - 400 meters.

      Try to stick with the same weight for thrusters for all 3 rounds.  

BACK - 11/18/13

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 10 reps 
      BB Back Squat - 5 reps
      Snatch Grip BB Push Press - 5 reps
      BB Overhead Squat - 5 reps

      The BB exercises are with an unweighted BB.

#1  BB Deadlift (No Touch)      4-4-4-4 reps

      Keep the BB from touching the ground at the bottom of each rep.  Try to keep
      the bar about 1-3" off the floor at the bottom.  5 SECONDS to lower the weight,
      and then a normal tempo on the way up.  Start with a lighter weight and then
      try to add weight each set.  Each rep STARTS and FINISHES at the TOP
      POSITION.  Rest between sets.  

#2  BB Row - 100 reps

      Take turns WITH A PARTNER doing sets until you reach a combined total of
      100 reps.  Divide this up however you want.  Your only rest is when your partner 
      is working.  Try to stick with the same weight for all 100 reps.

      If you are working by yourself, do 50 total reps, and try to keep your work:rest
      ratio at about 1:1.  

#3  Do 3 rounds of:

      Pullup - 40 seconds
      REST - 20 seconds
      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds

      For the pullups, start each round with strict pullups and then switch to kipping
      pullups when you need to.  

CHEST - 11/17/13

Warmup - do 2 rounds of:
      Air Squat - 25 reps
      Pushup (not hand release) - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Thruster (2 second PAUSE at the top and bottom of each rep) - 5 reps

#1  BB Bench Press WITH BANDS (no pause)      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then try to add weight each set.  
      Rest between sets.  

#2 Depth Jump to a Second Box      8-8-8 reps

      Set up two boxes, 3' apart.  You will step off an 18" box, land with both feet, and
      immediately upon landing, jump up onto a 24" box.  The goal is to minimize the 
      ground contact time between the two boxes.  Be explosive with each rep.  Rest
      between sets.

#3  This is 3 rounds.  

      EZ Curl Nosebreaker         R1 - 21 reps, R2 - 18 reps, R3 - 15 reps
      Burpee                                  R1 - 18 reps, R2 - 15 reps, R3 - 12 reps
      BB Front Squat                    R1 - 15 reps, R2 - 12 reps, R3 - 9 reps
      BB Bench Press PAUSE      R1- 12 reps, R2 - 9 reps, R3 - 6 reps

      Rest 90 seconds between rounds.  For the BB Bench Press, there is a 2 second
      pause at the bottom of each rep.  R1 = Round 1, R2 = Round 2, R3 = Round 3.

SHOULDERS - 11/15/13

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Standing BB Shoulder Press - Every minute, on the minute, do 5 reps.
      You will do 8 total sets.  Try to stay with the same weight for all 8 sets. 

#2  You will do 2 rounds of:

      BB Waiter's Walk - 50 meters
      DB Lateral Raise - 25 reps
      Double Under - 20 reps
      Seated DB Shoulder Press - 15 reps
      24" Box Jump - 10 reps
      BB Push Press with a 3 second PAUSE at the top of each rep - 5 reps

      Rest 2 minutes between rounds. 

LEGS - 11/14/13

Warmup - With an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Hip Clean - 5 reps
      Split Jerk - 5 reps

      Then do:
      BB Clean and Jerk - 6 reps at 40% of clean 1RM - 4 reps at 50%, 2 reps at 60%

#1  BB Clean plus Front Squat.  This is 5 sets.  For each set, you will do one rep
      of squat clean, and then 2 reps of front squat.  The loads for each set are:
      Set 1 - 70% of clean 1RM
      Set 2 - 75%
      Set 3 - 80%
      Set 4 - 85%
      Set 5 - 90%

#2  You will do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Back Squat - 9 reps
      1:00 - Hand Release Pushup - 9 reps
      2:00 - Jump Squat - 9 reps
      3:00 - Kipping Pullup - 9 reps

      Round 2 starts at 4:00, and you will do 12 reps per exercise.
      Round 3 starts at 8:00, and you will do 15 reps per exercise.

      You will continue to add 3 reps to each exercise every round until either
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (21 reps per exercise)

      For the Back Squat, pick a weight before you start and then try to stick with that
      weight for all the rounds.  
      
      

BACK - 11/12/13

Warmup - Do 3 rounds of:
      High Knee Power Skip - 50 meters
      Run - 50 meters

      Effort level is 50% for Round 1, 60% for Round 2, and 70% for Round 3. 

      Then do BB Thruster (unweighted)      10-10-10 reps
      Slow and controlled.  Go as low as you can with good posture, and lock out
      at the top of each rep.  

#1  BB Row      4-4-4-4-4-4 reps

      Heavy but perfect.  Try to add weight each set.  Rest between sets.

#2  Depth Jump With Lateral Movement - 12 reps

      a) Step off an 18" box.
      b) Land with both feet.  Have a partner, standing in front of you, point to the left
            or right just before you land.
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
            pointing.

      Walk back to the box after each rep, and do the next rep.  Effort level for the 12
      reps is: 
      Rep 1 - 50%
      Rep 2 - 60%
      Rep 3 - 70%
      Rep 4 - 80%
      Rep 5 - 90%
      Reps 6 - 12 are at 100%

#3  This is 3 rounds.

      BB Deadlift 
      REST 
      Kipping Pullup
      REST
      Cable Row
      REST

      For Round 1, do as many quality reps of each exercise as you can in 60 seconds, 
      and then rest 60 seconds after each exercise.
      For Round 2, work 40 seconds per exercise and rest 40 seconds after each exercise.
      For Round 3, work 20 seconds per exercise and rest 20 seconds after each exercise.

CHEST - 11/11/13

Warmup - do 2 rounds of:
      Front Squat (no pause, unweighted BB) - 12 reps
      Push Press (unweighted BB) - 12 reps
      DB Reverse Fly -  12 reps
      Pushup (not hand release) - 12 reps

#1  This is continuous work.

      Hand Release Pushup      3-6-9-12-15-18-21 reps
      Goblet Squat                     21-18-15-12-9-6-3 reps

      Do 3 pushups, then 21 goblet squats, then 6 pushups, then 18 goblet squats, etc.

#2  BB Bench Press (1.5 REP)      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#3  In 9 minutes, with good technique and posture, do as many rounds as you can of:

      BB Clean - 3 reps (65% of 1RM)
      BB Bench Press - 5 reps (with a 2 second PAUSE at the bottom of each rep)
      Pullup - 7 reps
      Burpee - 9 reps

      The focus for cleans is QUALITY.  Reset your starting position before each rep.
      #3 is continuous work.  
      
      

SHOULDERS - 11/9/13

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Cable Row (light weight) - 15 reps
      Standing Shoulder Press (unweighted BB) - 10 reps
      Behind the Neck Clean Grip Push Press - 10 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Start with a weight you can easily manage and then add weight each round.
      Make sure you go all the way to lock out, at the top of each rep.
      Rest between rounds.

#2  You will do a set every minute, on the minute, for 16 total sets.

      At 0:00, 4:00, 8:00, and 12:00  -  BB Overhead Squat - 5 reps
      At 1:00, 5:00, 9:00, and 13:00  -  BB Deadlift - 10 reps
      At 2:00, 6:00, 10:00, and 14:00 - Jump Squat - 15 reps
      At 3:00, 7:00, 11:00, and 15:00 - DB Lateral Raise - 20 reps

      For the Overhead Squat, PAUSE for 3 seconds at the bottom of each rep.

LEGS - 11/8/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Front Squat (no pause) - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean      5-4-3-2 reps

      PAUSE for 3 seconds at the bottom of each rep (after you receive the bar,
      when you are essentially in the bottom position of a front squat).
      Set 1 - 60% of clean 1RM
      Set 2 - 65% of clean 1RM
      Set 3 - 70% of clean 1RM
      Set 4 - 75% of clean 1RM

      These are not touch and go reps.  Reset your starting position for every rep.  
      Rest between sets.  

#2  BB Back Squat (no pause)      5-4-3-2 reps

      Try to add weight each set.    
      Rest between sets.

#3  Every minute, on the minute, run 100 meters on the 50 meter course.
      You will do 6 total reps.  
      Try to complete each rep in less than 20 seconds.  

#4  BB Back Squat - 15 reps
      Burpee - 7 reps
      REST - 60 seconds
      BB Back Squat - 11 reps
      Burpee - 11 reps
      REST - 60 seconds
      BB Back Squat - 7 reps
      Burpee - 15 reps
      
      Use the same weight for all 3 sets of BB Back Squat.   
      

BACK - 11/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      BB Row - 12 reps
      BB Push Press - 9 reps
      BB Front Squat - 6 reps
      BB Hip Clean - 3 reps
      
      All BB exercises are with an unweighted BB.

#1  Cable Row      15-10-5-20 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  This is 5 rounds.

      For Round 1, do E.
      For Round 2, do D and E.
      For Round 3, do C, D, and E.
      For Round 4, do B, C, D, and E.
      For Round 5, do A, B, C, D, and E.

      Rest one minute between rounds.  

      A) Double Under - 60 reps
      B) American Kettlebell Swing - 30 reps
      C) DB Reverse Fly - 20 reps
      D) Goblet Squat - 15 reps
      E) BB Row - 12 reps
      

CHEST - 11/5/13

Warmup - At a comfortable pace, for 5 minutes, do:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Do 3 rounds of:

      BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
      BB Ground to Overhead - 10 reps (50% of clean 1RM)
      REST - 1 minute
      BB Bench Press WITH BANDS for SPEED - 5 reps (35% of bench press 1RM)
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 1 minute

      The weight for the bench press with bands for speed, is light.  The goal here
      is bar speed.  We want a quick, controlled downward phase, and then an 
      EXPLOSIVE upward phase for all 5 reps of each set.  

#2  BB Floor Press      4-4-4-4-4-4 reps

      Start with a weight you can easily manage and then try to add weight each set.
      PAUSE for 2 seconds at the bottom of each rep.  Rest between sets.

#3  Start a timer:

      At 0:00 - 6 reps of Standing BB Shoulder Press AND 15 Burpees
      At 2:00 - 6 reps of BB Push Press AND 15 Hand Release Pushups
      At 4:00 - 6 reps of BB Power Jerk AND 15 reps of DB Incline Bench Press

      Do one more round (the sets will start at 6:00, 8:00, and 10:00).  Then at 12:00,
      do 30 reps of DB Thruster.

SHOULDERS - 11/3/13

Warmup - Do 6 rounds of:
      DB Thruster - 6 reps
      Run 25 meters

      Effort level for the sprints:  Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Round 4 - 80%, Round 5 - 90%, Round 6 - 90%

#1  Every minute, on the minute, sprint 50 meters (100% effort).  Do 6 total reps.

#2  BB Split Jerk    

      Set 1 - 5 reps @ 60% of your Split Jerk 1RM
      Set 2 - 4 reps @ 65%
      Set 3 - 3 reps @ 70%
      Set 4 - 2 reps @ 75%
      Set 5 - 1 rep @ 80%
      Set 6 - 1 rep @ 85%

      Rest between sets.

#3  This is 12 minutes of continuous work.

      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters
      BB Push Press - 12 reps
      DB Lateral Raise - 12 reps
      Run 200 meters
      BB Push Press - 14 reps
      DB Lateral Raise - 14 reps
      Run 300 meters......

      Continue adding 2 reps every round to the push press and lateral raise, 
      and add 100 meters every round to the run, until you hit 12 minutes.  
      

LEGS - 11/2/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Standing Behind the Neck Shoulder Press - 5 reps (PAUSE for 2 sec at TOP)
      Front Squat (no pause) - 10 reps
      Hip Clean - 5 reps

#1  BB Clean

      Set 1 - 5 reps at 60% of 1RM
      Set 2 - 4 reps at 65% of 1RM
      Set 3 - 3 reps at 70% of 1RM
      Set 4 - 2 reps at 75% of 1RM
      Set 5 - 1 rep at 80% of 1RM
      Set 6 - 1 rep at 85% of 1RM

      Rest between sets.  Reset your starting position between every rep.  These are 
      not "touch and go" reps.  

#2  BB Front Squat      1-1-1-1-1 rep

      See the video below.  Using a timer for each rep, the negative (going down) is 10
      seconds, the PAUSE at the bottom is 10 seconds, and then stand up at a normal
      tempo.  Rest between sets.  Start with 50% of your front squat 1RM and then
      try to add weight each set.

#3  Do 2 rounds of:

      Air Squat - 50 reps
      Double Under - 40 reps
      Hand Release Pushup - 30 reps
      Kipping Pullup - 20 reps
      BB Back Squat - 10 reps

      Rest 2 minutes between rounds.  

BACK - 10/31/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 5 reps
      Front Squat - 10 reps
      Behind the Neck Standing Press - 5 reps
      Back Squat - 10 reps

#1  Every minute, on the minute, do 3 reps of BB Row (heavy but perfect)
      Every minute, on the half-minute, do 6 pullups

      It should look like this:
      0:00 - BB Row - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - BB Row - 3 reps
      1:30 - Pullup - 6 reps
      ......continuing this pattern until you have completed 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.  You can kip on the pullups.

      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or any
      other variation.

#2  Do 3 rounds of:

      Horizontal Sledge - 12 reps per side
      Goblet Squat - 18 reps
      DB Reverse Fly - 24 reps
      REST - 2 minutes

CHEST - 10/30/13

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press (light weight) - 10 reps
      Air Squat - 15 reps

#1  BB Bench Press PAUSE WITH BANDS      5-5-5-5-5-5 reps

      There is a 2 second PAUSE at the bottom of each rep.
      Rest between sets.  Start with a weight you can easily manage and then try to
      add weight each set.  

#2  Every EVEN minute, do 8 Burpees.
      Every ODD minute, do 8 reps of BB Deadlift at 65% of your 10 Rep Max.

      In between burpees and deadlifts, you are doing:
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 40 reps

      Finish the kettlebell swings before you move on to the pushups.
      #2 is over when you have completed all 40 of the kettlebell swings and 
      all 40 of the pushups.  We want quality reps and good posture!

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep      6-9-12 reps

      No bands for #3.  Rest between sets.  

SHOULDERS - 10/28/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Snatch Grip Behind the Neck Push Press - 6 reps
      Overhead Squat - 6 reps

      Then do:
      Standing  BB Shoulder Press with BANDS and light kettlebells      5-5-5 reps
      PAUSE for 2 seconds at the bottom and the top of each rep.  The bands are used
      to hang the kettlebells from the sleeve of the barbell, just like the chest warmup
      on 10/24/13.

#1  Standing BB Shoulder Press

      Set 1 - 10 reps
      Set 2 - Add 20 lbs to the weight you used for Set 1 and go to failure
      Set 3 - Subtract 20 lbs from the weight you used for Set 1 and go to failure

      Rest between sets.

#2  Do 1 round of:

      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 60 seconds
      Burpee - 60 seconds
      REST - 60 seconds

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps

LEGS - 10/27/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Shoulder Press - 5 reps (3 sec PAUSE at the top of each rep)

      Then do 4 sets of BB Squat Clean.  3 reps 50%, 3 reps at 55%, 3 reps at 60%, and
      3 reps at 65% of clean 1RM.

#1  At the start of every minute, do 3 reps of BB Squat Clean @70% of 1RM.  Do 8 sets.
      Reset your starting position for every rep.  Come off the ground smoothly and
      under control.  Don't try to rip the barbell off the ground.  

#2  BB Front Squat      3-3-3-3-3-3 reps

      PAUSE at the bottom of the first rep for 3 seconds.  No pause for reps 2 and 3.
      Rest between sets.  Start with a weight you can easily manage and then try to 
      add weight each set.  

#3  Do 5 rounds of:

      Goblet Squat - 40 seconds
      REST - 20 seconds
      Double Under - 40 seconds
      REST - 20 seconds  

BACK - 10/25/13

Warmup - At a comfortable pace, do:
      10 BB Front Squats and 10 BB Rows with an unweighted BB
      8 BB Front Squats and 8 BB Rows with 95 lbs
      6 BB Front Squats and 6 BB Rows with 115 lbs

#1  Every minute, on the minute, you will do 2 sets.  The progression looks like this:

      0:00 - BB Row - 1 rep, Burpee - 10 reps
      1:00 - BB Row - 2 reps, Burpee - 9 reps
      2:00 - BB Row - 3 reps, Burpee - 8 reps...

      Continue this pattern, adding one BB Row and subtracting one burpee per minute
      until the 9:00 minute mark (10 reps of BB Row and 1 burpee).

#2  Stand on the Band BB Deadlift      5-5-5-5-5 reps

      Rest between sets.  Start with a weight you can easily manage and then try to add
      weight each set.  There is a demo of this one on the exercise demo page.

#3  Do 3 rounds of:

      Vertical Sledgehammer VS Tire (swinging 12 to 6 o'clock) - 1 minute
      REST - 1 minute
      Cable Row - 30 seconds
      REST - 1 minute

      For the sledgehammer, go 30 seconds left handed and 30 seconds right handed.
      At station 18, we have James Garee's 38 pound sledgehammer that we use for
      this exercise.  If you want to see how an actual adult swings a 38 pound sledge, 
      ask Dave Mechem, James Garee, or somebody at Station 14 or Station 8 to show
      you.  If you want to see what a 3rd grader looks like swinging a sledgehammer, 
      then check out my demo right here!

      

CHEST - 10/24/13

Warmup - At a comfortable pace, do 3 rounds of:

      Pullup - 5 reps

      Pushup (not hand release) - 10 reps

      Air Squat - 15 reps

      Then do BB Bench Press (no pause)      12-12 reps

      Use the bands with kettlebells (see picture at bottom of post)

#1  BB Incline Bench Press (no pause)      5-5-5-5-5 reps

      Rest between sets.  Start with a weight you can easily manage and then try

      to increase weight each set.

#2  Do 2 rounds of:

      BB Hang Clean

      Standing BB Shoulder Press

      BB Front Squat

      BB Bench Press (no pause)

      Round 1 - 7 reps per exercise

      Round 2 - 5 reps per exercise

      Rest between sets.  Try not to set the bar down for the first 3 exercises.

#3  Do 1 round of:

      Burpee - 25 reps

      Toes to Bar - 25 reps

      Hand Release Pushup - 25 reps

SHOULDERS - 10/22/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat with a 3 second PAUSE at the bottom of each rep - 5 reps

#1  Standing BB Shoulder Press with a 3 second PAUSE at the TOP of each rep

      Start with 65% of your standing shoulder press 1 Rep Max, and do 3 reps.  Add
      10 total lbs every set until you fail.  On the set you fail, immediately drop back
      down to your starting weight and do as many reps as you can.
      Rest between sets.

#2  This is 3 rounds.  Each round is five minutes long.
      For each round, focusing on good technique and posture, do:
     
      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters

      Each 5-minute round is continuous work.  If you finish the 100 meter run, go right
      back to the ground to overheads.  Work until the 5 minutes is up.  Rest 1 minute
      between rounds. 

LEGS - 10/21/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Shoulder Press - 5 reps
      Front Squat (no pause) - 5 reps

      Then do:
      BB Back Squat with a 3 second PAUSE - 5 reps (40% of 1RM) - 5 reps (50% of 1RM)
      Rest between sets.

#1  BB Back Squat (no pause)      20-15 reps

      Rest between sets.  Go as heavy as you can with perfect posture and technique.

#2  Do 3 rounds of:

      24" Box Jump 
      DB Thruster
      Double Under
      Air Squat
      REST - 2 minutes

      Round 1 - 30 reps of each exercise
      Round 2 - 25 reps
      Round 3 - 20 reps

BACK - 10/19/13

Warmup - At a comfortable pace, do 2 rounds of:
      BB Thruster (unweighted BB) - 15 reps
      Cable Row (light weight) - 15 reps

#1  Every minute, on the minute, do 5 reps of BB Row.  Do ten total sets.
      Try to use the same weight for all 10 sets.

#2  Do 3 rounds of:

      American Kettlebell Swing - 15 reps
      Pullup - 10 reps (do as many as you can strict, then switch to kipping)
      BB Front Squat (no pause) - 5 reps
      REST - 60 seconds

      After your third 60 second rest, immediately begin 3 rounds of:

      DB Reverse Fly - 15 reps
      Burpee - 10 reps
      BB Deadlift - 5 reps
      REST - 60 seconds

CHEST - 10/18/13

Warmup - do 3 rounds of:
      Front Squat (unweighted BB, no pause) - 10 reps 
      Push Press (unweighted BB) - 10 reps
      DB Bench Press (light weight) - 10 reps

#1  BB Rack Press      5-5-5-5-5 reps

      Rest between sets.  Start with a weight you can easily manage and then try
      to increase weight each set.

#2  Start a timer and do 5 rounds of:

      On the minute - BB Hip Clean - 3 reps @ 50% of your clean 1RM
      On the half-minute - Hand Release Clapping Pushup - 6 reps

      So the cleans start at 0:00, 1:00, 2:00, 3:00, and 4:00.  The pushups start at
      0:30, 1:30, 2:30, 3:30, and 4:30.  

#3  Do 2 rounds of:

      Plate Pull - 80 feet
      Jump Squat - 60 seconds
      Hand Release Pushup - 40 reps
      REST - 60 seconds
      BB Bench Press (NO TOUCH) - 10 reps

      Rest 2 minutes between rounds.  For the no touch bench press, keep the bar
      about 1-3" off your chest at the bottom of each rep.  

SHOULDERS - 10/16/13

Warmup - Do 2 rounds, slow and controlled, of:
      BB Thruster (lock out at the top of each rep) - 15 reps
      DB Reverse Fly - 15 reps
      Run 200 meters

#1  On the 50 meter course, run 400 meters for time.  We will post results.

#2  This is continuous work.

      DB Lateral Raise      20-18-16-14-12 reps
      Toes To Bar      10-8-6-4-2 reps

      Do 20 lateral raises, then 10 toes to bar, then 18 lateral raises, then 8 toes to bar,
      etc.

#3  Do 1 round of:

      Standing BB Shoulder Press - 12 reps
      REST - 60 seconds
      Standing BB Shoulder Press - 9 reps
      REST - 60 seconds
      Standing BB Shoulder Press - 6 reps

      The listed number of reps (12, 9, and 6) is a target, a guide to help you pick a 
      weight to put on the bar.  But go to failure on each of the 3 sets.