As part of your warmup, do:
Standing BB Shoulder Press (unweighted BB) - 10 reps
Standing BB Shoulder Press with BANDS and light kettlebells 5-5-5 reps
PAUSE for 2 seconds at the bottom and top of each rep with the bands.
(See the picture at the bottom of the workout for bands/kettlebell setup)
Rest about a minute between sets.
#1 Do 5 rounds of:
BB Snatch Grip Push Press
BB Overhead Squat
Rounds 1 + 2, do 3 reps of each, Rounds 3 + 4, do 2 reps of each
Round 5, do 1 rep of each. Try to increase weight each round. Rest between rounds.
#2 Do 10 rounds of:
DB Lateral Raise - 20 seconds
REST - 10 seconds
#3 Do 2 rounds of:
BB Front Squat - 40 seconds
REST - 20 seconds
Cable Row - 40 seconds
REST - 20 seconds
Seated DB Shoulder Press - 40 seconds
REST - 20 seconds
Plate Pull - 40 seconds
REST - 20 seconds
As part of your warmup, do:
BB Front Squat (unweighted BB) - 15 reps
BB Front Squat (with 50% of clean 1RM) - 10 reps
BB Clean (these can be "touch and go," with 55% of clean 1RM) - 5 reps
BB Clean (these can be "touch and go," with 60% of clean 1RM) - 5 reps
Rest about a minute between sets.
#1 BB Clean 1-1-1-1-1-1-1-1 rep
Rest between sets. Load for the 8 sets, as a percentage of clean 1RM, is
Set 1 - 65%, Set 2 - 70%, Set 3 - 65%, Set 4 - 75%
Set 5 - 65%, Set 6 - 80%, Set 7 - 65%, Set 8 - 85%
#2 BB Back Squat 9-7-5-3-1-3-5-7-9 reps
Take turns with a partner. Your rest is when your partner is working, so your
work:rest ratio should be about 1:1.
Try to use the same weight for all sets.
#3 This is 5 rounds. Each round is 2 minutes of work followed by 2 minutes of rest.
Each 2 minutes of work is:
BB Deadlift - 10 reps
Jump Squats - 10 reps
Double Unders - 20 reps
Burpees (if/when you complete the double unders, do burpees until you hit the
2 minute time limit)
As part of your warmup, with an unweighted BB, do 2 rounds of:
Squat with a 3 second PAUSE at the bottom of each rep - 5 reps
Behind the Neck Shoulder Press - 10 reps
Row - 15 reps
#1 Pullup 1-2-3-4-5-6-7-8-9-10 reps
DB Thruster 10-9-8-7-6-5-4-3-2-1 rep
#1 is continuous work. Do 1 pullup, then 10 reps of DB Thruster, then
2 pullups, then 9 reps of DB Thruster, etc. You can kip on the pullups.
#2 BB Stand on the Band Deadlift 5-5-5-5 reps
There is a demo of this one on the exercise demo page. Start with a weight
you can easily manage and then add weight each set. Rest between sets.
#3 In 10 minutes, do as many rounds as possible of:
BB Row - 5 reps
Toes to Bar - 10 reps
DB Reverse Fly - 15 reps
Double Under - 20 reps
As part of your warmup, do 40 Air Squats, and then, at a comfortable pace,
do 3 rounds of:
BB Bench Press (50% of 1RM) - 8 reps
BB Clean (50% of 1RM) - 4 reps
#1 BB Bench Press WITH BANDS for SPEED (no pause)
Every minute, on the minute, do 4 reps. This is for five total sets.
Load on the bar is 35% of BB Bench Press 1RM. We want a quick,
controlled downward phase, and then an EXPLOSIVE upward phase
for all reps.
#2 BB Incline Bench Press (no pause)
All sets are 3 reps. Start with 60% of your FLAT BENCH 1RM. You will
add 10 lbs each set, until you fail. Rest between sets.
#3 Do 4 rounds of:
EZ Curl Bar Nosebreaker - 12 reps
Burpee - 9 reps
BB Front Squat (pick it up from the floor, not the rack, and no pause) - 6 reps
BB Bench Press with a 2 second PAUSE at the bottom of each rep - 3 reps
REST - 90 seconds
As part of your warmup, do 3 rounds of:
BB Front Squat
BB Push Press
Round 1 is 10 reps per exercise with an unweighted BB
Round 2 is 8 reps per exercise with 75 lbs on the bar
Round 3 is 6 reps per exercise with 105 lbs on the bar
#1 BB Split Jerk 3-3-2-2-1-1 rep
Start with 60% of your Split Jerk 1RM, or your best guess at your 1RM.
Try to increase weight each set. Rest between sets.
#2 You will start a set every minute, on the minute (except for minute 8).
Minute zero, 2, 4, and 6 - Double Unders - 20 seconds
Minute 1, 3, 5, and 7 - BB Push Press - 8 reps
Minute 8 - REST
Minute 9, 11, 13, and 15 - Sprint 100 meters in less than 20 seconds
Minute 10, 12, 14, and 16 - DB Thruster - 8 reps (as heavy as you can)
As part of your warmup, with an unweighted BB, do 2 rounds of:
Back Squat (no pause) - 5 reps
Front Squat (no pause) - 5 reps
Standing Shoulder Press - 5 reps
Hang Clean - 5 reps
Split Jerk - 5 reps
#1 BB Clean
Every minute, on the minute, do 2 reps with 70% of your clean 1 Rep Max.
Do 8 total sets. Reset your starting position after each rep (don't do "touch
and go" reps)
#2 BB Back Squat with a 2 second PAUSE at the bottom of each rep 3-3-3-3 reps
Start with a weight you can easily manage and then add weight each set.
Go as heavy as you can by the 4th set. Rest between sets.
#3 In 15 minutes, do as many rounds as possible of:
24" Box Jump - 20 reps
American Kettlebell Swing - 15 reps
BB Overhead Squat - 5 reps
Air Squat - 20 reps
Hand Release Pushup - 15 reps
BB Burpee - 5 reps
Run 200 meters
#3 is continuous work.
As part of your warmup, at a comfortable pace, do 2 rounds of:
DB Reverse Fly - 15 reps
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 10 total sets.
Try to use the same weight for all 10 sets.
#2 Do 4 rounds of:
Kipping Pullup - 15 reps
BB Front Squat - 5 reps
REST - 45 seconds
Burpee - 15 reps
BB Deadlift - 10 reps
REST - 45 seconds
As part of your warmup do 3 rounds of:
Front Squat (unweighted BB) - 10 reps
Push Press (unweighted BB) - 10 reps
Pushup (not hand release) - 10 reps
Rest a minute or so between rounds.
#1 BB Bench Press WITH BANDS for SPEED (no pause)
Every 30 seconds, do 3 reps. You will do 8 sets. Use the same weight for all
sets. Load on the bar is 30% of your 1 Rep Max. We want a quick, controlled
downward phase, and then an EXPLOSIVE upward phase for all reps.
Your last set starts at 3 minutes and 30 seconds.
#2 BB Rack Press 5-5-5-5-5 reps
Load: Set 1 - 55% of 1RM, Set 2 - 60%, Sets 3, 4 + 5 - by feel
Rest between sets.
#3 Every minute, on the minute, sprint 50 meters - (10 total reps)
Effort level: Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Reps 4 + 5 - 90%
Reps 6-10 - 100%
#4 Do 3 rounds of:
BB Ground to Overhead - 5 reps
EZ Curl Bar Nosebreaker - 15 reps
REST - 1 minute
BB Bench Press (no touch) - 10 reps
Rest between rounds. For the "no touch" bench press, keep the bar about 1-3"
off your chest at the bottom of each rep.
As part of your warmup, with an unweighted BB, do 2 rounds of:
Clean Grip, Standing Shoulder Press - 5 reps
Clean Grip, Standing Behind the Neck Shoulder Press - 5 reps
Snatch Grip, Behind the Neck Push Press - 5 reps
Overhead Squat - 5 reps
Rest a minute or so between rounds.
#1 BB Push Press - Every minute, on the minute, do 3 reps of push press.
You will do 10 total sets. PAUSE for 2 seconds at the TOP of each rep.
#2 Do 4 rounds of:
DB Thruster - 15 reps
Double Under - 30 reps
DB Lateral Raise - 15 reps
Run 200 meters on the 50 meter course.
#2 is continuous work.
As part of your warmup, with an unweighted BB, do 2 rounds of:
Front Squat - 10 reps
Push Press - 10 reps
Hang Clean - 10 reps
Then, with a 95 lb BB, do 1 round of:
Front Squat - 5 reps
Push Press - 5 reps
Hang Clean - 5 reps
#1 BB Clean 1-1-1-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage
and then add weight each set. We will post our results.
#2 Do 3 rounds of:
American Kettlebell Swing - 45 seconds
REST - 45 seconds
BB Back Squat - 45 seconds
REST - 45 seconds
Toes to Bar - 45 seconds
REST - 45 seconds
Goblet Squat - 45 seconds
Rest 3-5 minutes between rounds.
Results for the BB Clean 1 Rep Max:
Carlo Anguiano - 225 lbs
Troy Etheredge - 195 lbs
Rob Tijerina - 205 lbs
Scott Johnson - 205 lbs
Jason Bryant - 225 lbs
As part of your warmup, with an unweighted barbell, do 2 rounds of:
Clean Grip BB Row - 10 reps
Hang Clean - 5 reps
Front Squat - 5 reps
Split Jerk - 5 reps
Rest a minute or so between rounds.
#1 Strict Weighted Pullup 1-1-1-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage and
then increase weight each set. We will post our results.
#2 Strict Unweighted Pullup - One set. Go to failure. We will post our results.
#3 Do 1 round of:
BB Row - 1 minute
Rest - 1 minute
BB Deadlift - 1 minute
REST - 1 minute
Cable Row - 1 minute
#4 On the 50 meter course, run 800 meters for time. We will post our results.
Results for the strict weighted pullup 1RM, strict unweighted pullup max reps,
and the 800 meter run:
Scott Johnson - 125 lbs, 30 reps, 3:28
Rob Tijerina - 100 lbs, 26 reps
Don Starr - 50 lbs, 15 reps
Jason Bryant - 50 lbs, 8 reps
As part of your warmup, at a comfortable pace, do 4 rounds of:
BB Bench Press (no pause and light weight) - 5 reps
BB Row (light weight) - 10 reps
Air Squat - 15 reps
#1 BB Bench Press (no pause)
Set 1 - 225 lbs to failure (NFL Combine Style)
Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure.
If you complete less than 10 reps on Set 1, subtract 50 lbs and go to failure.
Rest between sets. We will post our results.
#2 Start a timer.
At 0:00 - 10 reps of BB Push Press
At 1:00 - 15 Hand Release Pushups
At 2:00 - 10 Burpees
At 3:00 - 5 reps of BB Bench Press with a 2 second ISOMETRIC PAUSE each rep.
Repeat this rotation 3 more times. So you are doing a set every minute, on the minute,
for 16 total sets. Your last set will start at the 15 minute mark.
For the isometric pause, keep the BB about 1-3" off your chest at the bottom of each
rep, and hold for 2 seconds, before pressing the weight back up.
Results for the 225 lbs to failure:
Scott Johnson - 3 reps at 225, 10 reps at 175
Rob Tijerina - 5 reps at 225, 15 reps at 175
Troy Etheredge - 13 reps at 225, 2 reps at 275
Don Starr - 6 reps at 175, 19 reps at 135
As part of your warmup, with an unweighted BB, do 3 rounds of:
Clean Grip, Behind the Neck Shoulder Press - 5 reps
Snatch Grip, Behind the Neck Push Press - 5 reps
Overhead Squat with a 2 second PAUSE at the bottom of each rep - 5 reps
Rest about a minute between rounds.
#1 Standing BB Shoulder Press 1-1-1-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage,
and then add weight each set. Rest between sets. We will post our results.
#2 In 12 minutes, do as many rounds as you can of:
DB Lateral Raise - 25 reps
Jump Squat - 15 reps
BB Power Jerk - 5 reps
REST - 45 seconds
Results for BB Shoulder Press 1 Rep Max:
Justin Slusher - 165 lbs
Rob Tijerina - 165 lbs
Troy Etheredge - 165 lbs
Carlo Anguiano - 180 lbs
Scott Johnson - 150 lbs
Jason Bryant - 180 lbs
As part of your warmup, do:
BB Thruster (unweighted BB) - 20 reps
Rest about a minute
BB Back Squat (40% of 1RM) with a 2 second PAUSE at the bottom - 10 reps
Rest about a minute
BB Back Squat (50% of 1RM) with a 2 second PAUSE at the bottom - 5 reps
#1 BB Front Squat (no pause) 1-1-1-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage and
then add weight each set. Rest between sets. We will post our results.
#2 On the 50 meter course, run 400 meters for time. We will post our results.
#3 This is 3 rounds.
Round 1 - 30 reps per exercise
Round 2 - 25 reps per exercise
Round 3 - 20 reps per exercise
American Kettlebell Swing
Air Squat
24" Box Jump
Double Under
#3 is continuous work.
Results for the front squat and 400 meter run:
Rob Tijerina - 235 lbs and 1:29.7
Scott Johnson - 235 lbs and 1:27.4
Don Starr - 190 lbs and 1:26.6
Carlo Anguiano - 275 lbs and 1:22.7
Troy Etheredge - 255 lbs and 1:16.3
Justin Slusher - 265 lbs and 1:47
Jason Bryant - 285 lbs
As part of your warmup, at a comfortable pace, do 3 rounds of:
Air Squat - 20 reps
Cable Row (light weight) - 15 reps
Pushup (not hand release) - 10 reps
Jump Squat - 5 reps
Rest a minute or so between rounds.
#1 Standing Broad Jump - Best of 4 attempts
Do some practice jumps at a low to moderate intensity before you start #1. From
a stationary start, jump with both feet and land with both feet. We will post our results.
#2 BB Deadlift - 10 Reps
We are looking for a perfect posture 10 Rep Max. Don't just dive into the 10RM set.
I recommend a few reps at 80%, 85%, 90%, and 95% of your projected 10RM before
your max effort set. We will post our results.
#3 This is 3 rounds.
For Round 1, the work: rest ratio is 60 seconds: 60 seconds
For Round 2, the work: rest ratio is 45 seconds: 45 seconds
For Round 3, the work: rest ratio is 30 seconds: 30 seconds
BB Row
REST
Goblet Squat
REST
Kipping Pullup
REST
Box Jump
REST
Results for BB Deadlift 10RM and Standing Broad Jump:
Scott Johnson - 275 lbs, 9' 0"
Jason Bryant - 315 lbs, 7' 8"
As part of your warmup:
Run 400 meters at a comfortable pace
Then do 2 rounds of:
DB Reverse Fly (light weight) - 10 reps
DB Bench Press (light weight) - 15 reps
Air Squat - 15 reps
DB Thruster (light weight) - 10 reps
Rest a minute or so between rounds.
#1 BB Bench Press 1-1-1-1-1-1 rep
We are going for a 1 Rep Max. Start with a weight you can easily manage and
then increase the weight each set up to your 1RM. Rest between sets. We will
post our results.
#2 On the 50 meter course, run 200 meters for time. Before you run for time, do 5
reps of 25 meter sprints, at effort levels of 50%, 60%, 70%, 80%, and 90%.
We will post our results.
#3 Do 3 rounds of:
BB Bench Press with a 2 second PAUSE - 5 reps
BB Front Squat (no pause) - 10 reps
Hand Release Pushup - 15 reps
REST - 1 MINUTE
Hand Release Pushup - 15 reps
BB Front Squat (no pause) - 10 reps
BB Bench Press with a 2 second PAUSE - 5 reps
Rest between rounds.
Results for BB Bench Press and 200 meter run:
Don Starr - 200 lbs and 35.1 seconds
Scott Johnson - 250 lbs and 34.9 seconds
Troy Etheredge - 300 lbs and 32.0 seconds
Carlo Anguiano - 285 lbs
Jason Bryant - 245 lbs
As part of your warmup, do 2 rounds of:
Pullup - 5 reps
Pushup (not hand release) - 10 reps
BB Push Press (unweighted BB) - 15 reps
Air Squat - 20 reps
Rest a minute or so between rounds.
#1 Do 3 rounds of:
Behind the Neck BB Split Jerk - 1 rep
Standard Split Jerk - 2 reps
Rest between rounds. Go somewhat light. Don't go heavier than 70% of
your split jerk 1 Rep Max.
#2 Sprint 100 meters on the 50 meter course - 6 reps
Effort level for each rep is: Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%,
Rep 4 - 90%, Reps 5 + 6 - 100%. We will record our times for reps 5 + 6,
and then post our best time. Rest between reps.
#3 Do 3 rounds of:
BB Waiter's Walk - 50 meters
Medicine Ball Wall Ball - 25 reps
Toes to Bar - 15 reps
DB Lateral Raise - 25 reps
Seated DB Shoulder Press - 15 reps
Rest between rounds.
Results for the 100 meter sprint on the 50 meter course:
Troy Etheredge - 14.4 seconds
Scott Johnson - 15.5 seconds
As part of your warmup, with an unweighted BB, do 2 rounds of:
Back Squat - 10 reps
Clean Grip Behind the Neck Shoulder Press - 10 reps
Overhead Squat - 5 reps
Hang Clean - 5 reps
Rest a minute or so between rounds.
#1 BB Back Squat 1-1-1-1-1-1 rep
We are going for a 1 Rep Max here. Start with a weight you can easily manage
and then increase weight each set. Rest between sets. We will post our results.
#2 Every EVEN minute, do 5 reps of BB Ground to Overhead
Every ODD minute, do 5 reps of BB Front Squat (no pause)
Do 8 total sets (4 sets of ground to overhead and 4 sets of front squat).
#3 Air Squat - 2 minutes
REST - 2 minutes
Burpee - 2 minutes
Results for the BB Back Squat 1 Rep Max:
Troy Etheredge - 275 lbs
Scott Johnson - 275 lbs
As part of your warmup, with an unweighted BB, do 2 rounds of:
Back Squat - 10 reps
Behind the Neck Shoulder Press - 10 reps
Rest between rounds.
Then do 3 sets of BB Hip Clean with 50% of your clean 1RM 5-5-5 reps
Rest between sets.
#1 In 15 minutes, with a partner, do as many rounds as possible of:
Kipping Pullup - 40 reps
Double Under - 60 reps
BB Row - 40 reps
DB Thruster - 60 reps
Only one partner is working at a time.
Number of reps is the TOTAL for both partners. So, for example, for the pullups,
Partner A could do 12 reps, Partner B could do 12 reps, then Partner A could do
8 reps, Partner B could do 8 reps for a total of 40 reps, then they move on to the
double unders. But divide the reps up any way you want, and the partners don't have
to do the same number of reps. One partner can end up doing more reps than the
other.
#2 3-Position Deadlift 3-3-3-3-3 reps
This is a progression. Start with a weight you can easily manage, and then try to add
weight each set. Rest between sets. For the 3-position deadlift, you will PAUSE for
2 seconds when the bar first breaks contact with the floor, then PAUSE for 2
seconds when the bar is at knee height, and then stand all the way up with the bar.
As part of your warmup, do 3 rounds, at a comfortable pace, of:
Pullup - 5 reps
BB Bench Press (no pause, light weight) - 10 reps
BB Front Squat with a 3 second PAUSE (light weight) - 5 reps
#1 BB Bench Press (1.5 REP) WITH BANDS 3-3-3-3-3-3 reps
For sets 1 and 2, the load is 35% of your regular bench press 1RM, and be as
explosive as you can with each rep. We want SPEED on the bar.
Then try to progressively add weight for sets 3, 4, 5, and 6. Rest between sets.
#2 This is 5 rounds of continuous work.
American Kettlebell Swing
Hand Release Pushup
Run 200 meters
Round 1 is 24 Kettlebell swings, 12 pushups, and a 200m run.
Round 2 is 21 Kettlebell swings, 15 pushups, and a 200m run.
Round 3 is 18 Kettlebell swings, 18 pushups, and a 200m run.
Round 4 is 15 Kettlebell swings, 21 pushups, and a 200m run.
Round 5 is 12 Kettlebell swings, 24 pushups, and a 200m run.
