BACK - 10/1/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Back Squat - 5 reps
      Good Morning - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      BB Row - 10 reps

#1  In 6 minutes, do as many rounds as you can of:

      BB Row      3-6-9-12.....
      24" Box Jump      3-6-9-12.....

      Do 3 rows, then 3 box jumps, then 6 rows, then 6 box jumps, etc., continuing
      the pattern until you reach 6 minutes.

#2  BB Deadlift      15-10-5 reps

      All reps with perfect posture.  Rest between sets.   

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

#4  Strict Pullup (weighted or unweighted, you pick)      15-10-5 reps

      Rest between sets.  If you can't complete all the reps in an unbroken set, that is
      fine.  Break the set up into manageable chunks if you need to.

CHEST - 9/30/13

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

#1  Do 2 rounds of:

      BB Waiter's Walk (you pick the weight) - 100 meters
      Rest - 30 seconds
      Burpee

      Time how long it takes you to do the 100m waiter's walk, and then that is how 
      long you will do burpees.  If it took you one minute and 10 seconds to do the 
      waiter's walk (for example), then you will do burpees for one minute and 
      10 seconds.

      Rest 2 minutes between rounds.

#2  BB Rack Press      16-8-4 reps

      Remember not to bounce the bar off the rack at the bottom of each rep.  Let the
      bar come to a complete stop at the bottom of each rep before you press it back up.
      Rest between sets.

#3  Do 8 rounds of:

      Hand Release Pushup - 20 seconds
      REST - 40 seconds

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep      4-8-16 reps

      Rest between sets.  

SHOULDERS - 9/28/13

Warmup - With an unweighted BB, at a comfortable pace, do 3 rounds of:
      Front Squat (no pause) - 6 reps
      High Elbow Press - 3 reps (see video below)
      High Elbow Push Press - 3 reps (see video below)

      Standing BB Shoulder Press (50% of 1RM) - 12 reps (just one set)

#1  Standing BB Shoulder Press (1.5 REP)      3-3-3-3 reps
 
      PAUSE for 3 seconds when you lock out at the top of each rep.  Start with
      a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#2  This is 12 minutes.

      BB Push Press - 10 reps
      Toes to Bar - 10 reps
      Hand Release Pushup - 10 reps
      REST - 30 seconds
      BB Push Press - 12 reps
      Toes to Bar - 12 reps
      Hand Release Pushup - 12 reps
      REST - 30 seconds
      BB Push Press - 14 reps......

      Continue this pattern, adding 2 reps per round, until you get to 12 minutes. 

     

LEGS - 9/27/13

Warmup - At a comfortable pace, with an unweighted BB do 2 rounds of:

      Front Squat (no pause) - 8 reps

      Standing Shoulder Press - 4 reps

      Back Squat (no pause) - 8 reps

      Behind the Neck Standing Shoulder Press - 4 reps

#1  BB Reverse Deadlift + BB Squat Clean

      Set 1 - 50% 1RM - 3 reps

      Set 2 - 60% 1RM - 3 reps

      Set 3 - 70% 1RM - 2 reps

      Set 4 - 75% 1RM - 2 reps

      Set 5 - 80% 1RM - 1 rep

      Set 6 - By Feel - 1 rep

      ONE REPETITION EQUALS:  
      Clean Grip Deadlift at a normal pace - 1 rep
      5 SECONDS to lower the weight to the floor, slow and controlled
      BB Clean - 1 rep

#2  IN 6 MINUTES, do as many rounds as you can of:

      BB Deadlift - 6 reps

      Kipping Pullup - 12 reps

      Double Under - 24 reps

      Rest 3 minutes, THEN with a 9 MINUTE TIME LIMIT, get as far as you can with:

      BB Front Squat (no pause) - 10 reps

      Run 200 meters

      Kettlebell Swing - 20 reps

      Double Leg Hop - 25 meters

      Goblet Squat - 20 reps

      Tire Pull with 50 lbs in tire - 25 meters

      DB Thruster - 20 reps

      Double Suicide on the 50 meter course

      You are done when either you finish the double suicide, or you reach 9 minutes, 

      whichever comes first.  

BACK - 9/25/13

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  Cable Row      15-10-5-20 reps

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

#2  Every minute, on the minute, do 8 reps of BB Row.  Do 8 sets.

#3  Do 2 rounds of:

      BB Hip Clean - 5 reps
      DB Thruster - 10 reps
      Kipping Pullup - 15 reps
      DB Reverse Fly - 20 reps
      Double Under - 25 reps
   
      Rest 60 seconds between rounds.  

CHEST - 9/24/13

Warmup - At a comfortable pace, with light weight, do 2 rounds of:
      DB Bench Press - 15 reps
      Goblet Squat - 15 reps
      BB Bench Press (no pause) - 10 reps

#1  BB Bench Press with BANDS and a 2 second PAUSE      3-3-3-3-3-3 reps

      Progressively increase weight on sets 1-3, and then go as heavy as you can for
      sets 4-6.  Rest between sets.  Pause for 2 seconds at the bottom of each rep.

#2  This is 5 rounds.  You will rest 60 seconds between rounds. 

      American Kettlebell Swing
      Hand Release Pushup 
      Run 200 meters with a 25 pound (or heavier) DB (same distance every round)
      BB Ground to Overhead - 5 reps every round

      R1 - 24 swings, 12 pushups
      R2 - 21 swings, 15 pushups
      R3 - 18 swings, 18 pushups
      R4 - 15 swings, 21 pushups
      R5 - 12 swings, 24 pushups

SHOULDERS - 9/22/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Front Squat (no pause) - 6 reps
      Push Press - 6 reps
      Back Squat (no pause) - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps

#1  Do 4 rounds of:

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

      Start with a light weight and then try to add a little bit each set.
      Rest between sets.

#2  Do 3 rounds of:

      Standing BB Shoulder Press      R1 - 9 reps, R2 - 6 reps, R3 - 12 reps
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press      R1 - 9 reps, R2 - 6 reps, R3 - 12 reps
      Box Jump - 20 reps

      Rest 90 seconds between rounds. 

LEGS - 9/21/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Hip Clean - 3 reps
      Hang Clean - 3 reps
      Front Squat (no pause) - 3 reps

#1  BB Squat Clean      5-4-3-2-1 rep

      Reset your starting position for between each rep.  Load for first set is 70% of 
      your clean 1RM, and then add 10 lbs per set for the sets of 4, 3, and 2.  Go by
      feel on the weight for the last set (1 rep).  Rest between sets.

#2  BB Front Squat with a 3 second PAUSE at the bottom of each rep      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  Do 7 rounds of:

      BB Deadlift - 5 reps
      Burpee - 9 reps
      REST - 30 seconds

BACK - 9/19/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 5 reps
      Good Morning - 5 reps
      Back Squat - 5 reps
      Behind the Neck Press with a 2 second PAUSE at the top of each rep - 5 reps

#1  Strict Weighted Pullup - Every minute, on the minute, do 3 reps, for 7 total sets.

      Try to use the same weight for all 7 sets.  

#2  BB Row - This is just one round, or one long set.  It looks like this:

      8 reps + 2 partial reps - DECREASE LBS - 4 reps + 2 partial reps

      To start, put a weight on the bar that you think is your 8RM.  Shoot for 8 reps,
      but do as many complete reps as you can, and then do 2 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.

#3  Do 2 rounds of:

      DB Reverse Fly
      American Kettlebell Swing
      Cable Row
      Air Squat
      Kipping Pullup

      Do each exercise for 40 seconds, then rest 20 seconds before moving to the next
      exercise.  Rest 2 minutes between round 1 and round 2.

CHEST - 9/18/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      Air Squat - 15 reps

#1  Do 3 rounds of:

      Plate Pull - 80'
      BB Bench Press with BANDS for SPEED (42% of 1RM) - 3 reps
      REST - 60 SECONDS
      DB Incline Bench Press - 12 reps
      BB Bench Press with BANDS for SPEED (42% of 1RM) - 3 reps
      REST - 60 SECONDS

#2  BB Bench Press (NO TOUCH at the bottom of each rep)

      Starting with 70% of 1RM, do 3 reps.  Then add 10 lbs every set until
      you fail.  Rest between sets.  Keep the bar about 1-3" off your chest at the
      bottom of each rep.

#3  Double Suicide Plus Pushup (on the 50 meter course)

      Every time you return to the start line, do 7 Hand Release Pushups.  So for the
      double suicide, you will do 56 total pushups.  

SHOULDERS - 9/16/13

Warmup - with an unweighted BB, at a comfortable pace, do 3 rounds of:
      Front Squat (no pause) - 6 reps
      Standing Shoulder Press - 3 reps
      Push Press - 3 reps
      Split Jerk - 3 reps

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

#3  Do 1 round of:

      Burpee - 20 reps
      DB Lateral Raise - 30 reps
      Jump Squat - 40 reps

LEGS - 9/15/13

Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
      Behind the Neck Clean Grip Push Press (PAUSE 2 seconds at TOP) - 5 reps
      Back Squat (PAUSE 2 seconds at BOTTOM) - 5 reps
      Behind the Neck Snatch Grip Push Press (PAUSE 2 seconds at TOP) - 5 reps
      Overhead Squat (PAUSE 2 seconds at BOTTOM) - 5 reps

#1  BB Clean      This is 7 sets.  Rest between sets.

      Set 1 - 4 reps at 60% of 1RM
      Set 2 - 3 reps at 65% 
      Set 3 - 2 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%

#2  BB Back Squat      8 reps, every minute on the minute, for 5 sets.

      Try to use the same weight for all 5 sets.

#3  This is 3 rounds.  Each round is 5 minutes of continuous work.  
      Rest 1 minute between rounds.  One round looks like this:

      Suicide on the 50 meter course - 1 rep
      Goblet Squat - 20 reps
      Double Under - 40 reps
      Front Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
      Toes to Bar - 12 reps

      If you finish the toes to bar and there is still time left in the round, start back
      over at the suicide.  Work continuously until the 5 minutes is up.  
      
      

BACK - 9/13/13

Warmup - Do 25 Air Squats,  then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Good Morning - 5 reps
      Behind the Neck Shoulder Press (PAUSE for 2 seconds TOP and BOTTOM) - 5 reps

#1  BB 3-Position Clean Grip Deadlift      3-3-3-3-3-3 reps

      Rest between sets.  Start with a weight you can easily handle and then try
      to add weight each set.  For the 3-Position Deadlift, pause for 1 second when
      the bar first breaks contact with the floor, pause for 1 second when the bar is
      at your knees, and then stand all the way up with the bar.

#2  This is 4 rounds.  For Round 1, work 15 seconds: rest 15 seconds.  For Round 2,
      work 30 seconds: rest 30 seconds.  For Round 3, work 45 seconds: rest 45 seconds.
      For Round 4, work 60 seconds: rest 60 seconds.  Your rest between rounds is the 15
      seconds after round 1, then 30 seconds after round 2, etc.  

      Kipping Pullup
      REST
      Double Under
      REST
      BB Row
      REST
      Jump Squat
      REST

CHEST - 9/12/13

Warmup - Do 25 Air Squats, then do 3 rounds, at a comfortable pace, of:
      BB Hang Clean (unweighted BB) - 5 reps
      Pullup - 5 reps
      BB Bench Press (1.5 REP, 50% of 1RM) - 5 reps

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

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

#2  Do 3 rounds of:

      At 0:00 - Run 150 meters in less than 30 seconds
      At 1:00 - BB Bench Press with BANDS for SPEED (37% of 1RM) - 3 reps
      At 2:00 - Burpee - 12 reps
      At 3:00 - BB Bench Press with BANDS for SPEED (37% of 1RM) - 3 reps
      At 4:00 - EZ Curl Nosebreaker - 12 reps
      At 5:00 - BB Bench Press with BANDS for SPEED (37% of 1RM) - 3 reps

      Rest between rounds.  

SHOULDERS - 9/10/13

Warmup -
      Air Squat - 30 reps, then:
      At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Snatch Grip Behind the Neck Push Press - 8 reps
      Overhead Squat - 4 reps

#1  Do 4 rounds of:

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

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

#2  Do 4 rounds of:

      DB Lateral Raise - 30 seconds
      REST - 30 seconds
      DB Thruster - 30 seconds
      REST - 30 seconds
      American Kettlebell Swing - 30 seconds
      REST - 30 seconds
 

LEGS - 9/9/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Hip Clean - 5 reps
      Standing Clean Grip Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Behind the Neck Clean Grip Standing Shoulder Press - 5 reps
      Front Squat (no pause) - 5 reps

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

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

#2  Do 3 rounds of:

      Air Squat - 25 reps
      BB Ground to Overhead - 5 reps
      High Knee Power Skip - 50 meters
      Sprint - 50 meters
      BB Front Squat (no pause) - 5 reps
      Tire Drag (walking backward w/ tire plus 100 lbs) - 25 meters
      
      REST THREE MINUTES between rounds.  

BACK - 9/7/13

Warmup - At a comfortable pace, do 4 rounds of:
      DB Reverse Fly - 10 reps
      Hand Release Pushup - 10 reps
      Air Squat - 10 reps

#1  BB Row      3-3-3-3-3-3 reps

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

#2  Every minute, on the minute, you will do STRICT PULLUPS.  Recommended 
      number of reps for the first set is 7, but you can start at a higher or lower
      number.  Every minute, you will add one rep.  So, if you start with 7, you will
      do 8 reps the second minute, 9 reps the third minute, etc., until you cannot
      complete all the reps before the next minute begins.  When you fail, you will rest
      a minute, and then do the same ladder again with BURPEES, starting with 7
      reps the first minute.

      As an example, let's say you start a set of pullups at 5:00 minutes, but you fail to 
      complete all the reps by 6:00 minutes.  You will start the burpees at 7:00 minutes.

      If you want to start the pullups with a higher or lower number than 7 reps, just try
      to pick a starting number that allows you to do at least five sets of pullups.  

CHEST - 9/6/13

Warmup - At a comfortable pace, do 2 rounds of:
      Run - 200 meters
      Unweighted BB Thruster (PAUSE at the top of each rep for 2 seconds) - 12 reps
      BB Bench Press (no pause, 50% of 1RM) - 8 reps

#1  BB Bench Press with BANDS (1.5 REP)      2-2-2-2-2 reps

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

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      Put 60% of your 1RM on the bar and go to failure.  This is just one set.

#3  This is one round:

      DB Bench Press - 40 reps
      REST - 30 seconds
      24" Box Jump - 40 reps
      REST - 30 seconds
      Hand Release Pushup - 40 reps
      REST - 30 seconds
      Double Under - 40 reps
      REST - 30 seconds
      Medicine Ball Wall Ball - 40 reps

      The 40 reps do not have to be unbroken.  You can break up the sets into smaller 
      chunks.  Just work as quickly as you can to finish all 40 reps.  

SHOULDERS - 9/4/13

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

#1  Every minute, on the minute, do 6 reps of BB Push Press.  You will do 6 sets.

      Try to use the same weight for all 6 sets.

#2  Do 3 rounds of:

      Seated DB Shoulder Press - 45 seconds
      REST - 45 seconds
      DB Lateral Raise - 45 seconds
      REST - 45 seconds
      Run 200 meters in 45 seconds (or less)
      Rest - 45 seconds

LEGS - 9/3/13

Warmup - do 5 rounds of:
      Sprint 25 meters
      Air Squat - 10 reps

      For the sprints, effort level for the 5 rounds is 50% for round 1, then 60%, 70%,
      80%, and 90%.

#1  Every half minute, on the half minute, sprint 25 meters.  You will do 10 total reps.

#2  BB Clean      2-2-2-2 reps

      From the time the bar breaks contact with the floor until the bar is at your knees,
      this is 3 SECONDS.  Slow and controlled off the floor, then go at a normal,
      aggressive pace through the rest of the rep.  Reset your position after each rep.
      Don't "touch and go" on the second rep.  Rest between sets.   You pick the weight.
  
#3  BB Back Squat      20-10 reps

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

#4  This is 6 minutes of continuous work:

      Burpee      3, 6, 9, 12...
      BB Deadlift      3, 6, 9, 12...

      Do 3 burpees, then 3 deadlifts, then 6 burpees, then 6 deadlifts, then 9 burpees etc.
      We want perfect posture on all reps of the deadlift!!  I would much rather see slow,
      perfect deadlifts with lighter weight than fast, sloppy deadlifts with poor posture at
      a heavier weight.