7/1/14

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 12 reps
      Standing Unweighted BB Shoulder Press - 12 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here.

      6 reps at 60% of Shoulder Press 1 Rep Max
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max.
      Rest between sets.  We will post our results.  

#2  Sprint 100 meters x 2 reps - for time

      Before you do the 100 meter sprints, run 25 meters x 6 reps.  The effort level for 
      6 warmup reps is:  50%, 60%, 70%, 80%, then 90% for reps 5 + 6.
      We will post the best time out of the 2 timed reps.

#3  Do 3 rounds of:

      DB Lateral Raise
      Cable Row
      BB Thruster with a 2 second PAUSE at the top of each rep

      For each exercise, do as many quality reps as you can in 40 seconds, then rest
      20 seconds, then start the next exercise.  Your only rest between rounds is the
      20 seconds of rest after BB Thrusters.  

      Results for the BB Shoulder Press:
      Cavason Sutton - 150 lbs

6/30/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat - We are going for a 1RM here.
      6 reps at 60% of Back Squat 1RM
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max.
      Rest between sets.  We will post our results.

#2  Do 5 rounds of:

      BB Clean - 1 rep
      BB Front Squat - 2 reps
      BB Split Jerk - 1 rep

      Start at 60% of your clean 1RM and then try to add weight each round.
      Rest between rounds.

#3  EVEN Minutes - Run 100 meters in less than 20 seconds
      ODD Minutes - 7 Burpees

      Do 14 total sets (7 sets of each exercise)

      Results for the BB Squat 1RM:
      Rob Tijerina - 300 lbs
      Hector Valdovino - 235 lbs
      Don Starr - 225 lbs
      Scott Johnson - 305 lbs
      Cavason Sutton - 315 lbs
      

6/28/14

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Air Squat - 12 reps
      Cable Row (light weight) - 12 reps

#1  Strict Weighted Pullup      6 sets x 6 reps

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

#2  Start a timer.

      At 0:00 - Prisoner Squat - 20 reps, then BB Row - 15 reps
      At 2:00 - Prisoner Squat - 22 reps, then BB Row - 13 reps
      At 4:00 - Prisoner Squat - 24 reps, then BB Row - 11 reps
      At 6:00 - Prisoner Squat - 26 reps, then BB Row - 9 reps
      At 8:00 - Prisoner Squat - 28 reps, then BB Row - 7 reps

6/27/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      
#1  BB Front Squat - Do as many warmup reps/sets as you like.  The sets that 
      count are:

      10 reps at 57% of Front Squat 1RM
      6 reps at 67% 
      2 reps at 77% 
      2 reps at 82% 
      2 reps at 87% 
      2 reps at 92%

      Rest between sets.  

#2  Do 2 rounds of:

      Goblet Squat - 40 seconds of work
      REST - 20 seconds
      Double Under - 40 seconds of work
      REST - 20 seconds
      Hand Release Pushup - 40 seconds of work
      REST - 20 seconds

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

      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps
      Go as heavy as you can for each each set.  Rest between sets.

#4  (Same as #2) Do 2 rounds of:

      Goblet Squat - 40 seconds of work
      REST - 20 seconds

      Double Under - 40 seconds of work

      REST - 20 seconds

      Hand Release Pushup - 40 seconds of work

      REST - 20 seconds    

6/25/14

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Pushup (not hand release) - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press (1.5 REP)

      1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps

      Rest between sets, and PAUSE for 2 seconds at the TOP of each rep.

#2  Do 3 rounds of:

      BB Push Press - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 30 reps

      Rest between rounds.  

6/24/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 20 reps
      Unweighted BB Thruster - 20 reps

#1  BB Back Squat (no pause), do as many warmup sets and reps as you like.
      The sets that count are:

      3 reps at 75% of back squat 1RM
      3 reps at 80%
      3 reps at 85%
      3 reps at 90%
      3 reps at 90% or heavier

#2  BB Clean Grip Deadlift + Clean and Split Jerk

      Start a timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Grip Deadlift - 2 reps + BB Clean and Split Jerk - 1 rep
      Load is 75% of Clean 1RM

      Rest as needed.

      Restart the timer.  At 0:00, 2:00, 4:00, and 6:00, do:
      BB Clean Grip Deadlift - 1 rep + BB Clean and Split Jerk - 1 rep
      Load is 85% of Clean 1RM

#3  Do 1 round of:

      BB Front Squat - 10 reps
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Double Suicide - 1 rep on the 50 meter course
      Double Under - 50 reps
      American Kettlebell Swing - 25 reps
      BB Front Squat - 10 reps

6/22/14

Warmup - Do 2 rounds of:
      Unweighted BB Thruster - 15 reps
      Cable Row (light weight) - 15 reps

#1  BB Deadlift      6 sets x 3 reps

      Start with a weight you can easily manage and then try to add weight
      each set.  Heavy but perfect.  Not touch and go.  Reset your starting
      position before every rep. 
      Rest between sets.

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

      Pullup - 12 reps
      Burpee - 12 reps
      Toes to Bar - 12 reps
      DB Thruster - 12 reps

      Rest 30 seconds between rounds. 

6/21/14

Warmup - Do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      
#1  BB Back Squat

      Set 1 - 4 reps at 62% of Back Squat 1RM
      Set 2 - 4 reps at 72% 
      Set 3 - 4 reps at 77%
      Set 4 - 4 reps at 82%
      Set 5 - 4 reps at 87%
      Set 6 - 4 reps at 87% or heavier

      Rest between sets.

#2  BB Bench Press with a 2 second Isometric PAUSE

      Pause for 2 seconds at the bottom of each rep, with the bar about 1 - 3" off
      your chest. 

      All sets are 5 reps.  Start with 60% of your bench press 1RM for the first set.
      Add 10 total lbs each set, until you reach failure.  Rest between sets.

#3  Every EVEN minute, do 10 reps of 24" Box Jump
      Every ODD minute, do 5 reps of BB Deadlift at 70% of your deadlift 10RM

      In between Box Jumps and Deadlifts, you are doing:
      American Kettlebell Swing - 40 reps
      Hand Release Pushups - 40 reps

      Finish the kettlebell swings before you move on to the pushups.  #3 is over when
      you have completed all 40 kettlebell swings and all 40 pushups.

6/19/14

Warmup - Do 2 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps
      Air Squat - 15 reps
      (There is a demo of the first 3 exercises of the warmup on the exercise demo page)

#1  BB Push Press - You have 10 minutes to establish a 3 Rep Max.  The 10 minutes
      is for your whole group.  We will post our results.

#2  This is one round.

      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell Swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps

      Results for the BB Push Press 3 Rep Max:
      Cavason Sutton - 180 lbs

6/18/14

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Back Squat - 5 reps
      Behind the Neck Press and Stretch - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Back Squat (no pause)
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 reps at 70% of Back Squat 1RM
      5 reps at 75%
      5 reps at 80%
      5 reps at 85%
      5 reps at 85% or heavier

      Rest between sets.  

#2  BB Clean + Split Jerk

      Set 1 - 6 cleans + 1 Split Jerk at 60% of Clean 1RM
      Set 2 - 5 cleans + 1 Split Jerk at 70%
      Set 3 - 4 cleans + 1 Split Jerk at 75%
      Set 4 - 3 cleans + 1 Split Jerk at 80%
      Set 4 - 2 cleans + 1 Split Jerk at 85%
      Set 5 - 1 clean + 1 Split Jerk by feel

      Not touch and go.  Reset your start position for each rep.
      Rest between sets.

#3  This is 3 rounds:

      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:  
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
      
      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest between rounds.  The weights for the thrusters are just a recommendation.
      You can go heavier or lighter if you like.

6/16/14

Warmup - With an unweighted BB, do 3 rounds of:
      Row - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps

#1  Run 50 meters - 10 reps
     
      Effort level for the 10 reps:  Rep 1 - 50%, Rep 2 - 60%, Rep 3 - 70%,
      Rep 4 - 80%, Rep 5 - 90%, Reps 6 through 10 - 100%

#2  Cable Row      1 set x 15 reps, 1 set x 10 reps, 1 set x 5 reps, 1 set x 20 reps

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

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

      BB Row      3, 6, 9, 12 reps...
      24" Box Jump      3, 6, 9, 12 reps...

      Do 3 rows, then 3 box jumps, then 6 rows, then 6 box jumps, adding
      3 reps to each exercise per round until you reach the time limit. 
     

6/15/14

Warmup - Do 3 rounds of:
      DB Reverse Fly - 10 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Thruster - 10 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup sets and reps as you like.  The sets that count are
      as follows:

      Set 1 - 5 reps at 65% of Front Squat 1RM
      Set 2 - 4 reps at 70% 
      Set 3 - 3 reps at 75%
      Set 4 - 2 reps at 80%
      Set 5 - 2 reps at 80% or heavier

      Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 7 reps + 1 Negative Rep
      Set 2 - 6 reps + 1 Negative Rep
      Set 3 - 5 reps + 1 Negative Rep
      Set 4 - 4 reps + 1 Negative Rep
      Set 5 - 3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have
      your spotter help you rerack the weight.  Start with 65% of your Bench
      Press 1RM and then try to add weight each set.  Rest between sets.

#3  Do a set of Hand Release Pushups every minute, on the minute.

      At 0:00 - Do 10 reps
      At 1:00 - Do 11 reps
      At 2:00 - Do 12 reps...

      Continue adding 1 rep each minute until either you fail to complete the required 
      number of reps before the start of the next minute, or you complete the set of 
      20 reps.

#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.  Try to stick
      with the same weight for all reps of ground to overhead.  

6/13/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Standing Unweighted BB Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press

      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

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

#2  This is one round of continuous work.

      DB Lateral Raise      15-13-11-9-7-5 reps
      Burpee                       15-13-11-9-7-5 reps
      Toes To Bar              15-13-11-9-7-5 reps

6/12/14

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

#1  BB Back Squat

      Set 1 - 9 reps at 60% of 1RM
      Set 2 - 6 reps at 70%
      Set 3 - 3 reps at 75%
      Set 4 - 3 reps at 80%
      Set 5 - 3 reps at 85%
      Set 6 - 3 reps at 90%

      Rest between sets.

#2  Do 4 rounds of:

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

      Do all 9 reps without setting the bar down.  Rest between rounds.
      Do as many warmup sets and reps as you like.  The rounds that count are
      with 60% of clean 1RM or above (try to add weight each round).

#3  Do 5 rounds of:

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

6/10/14

Warmup - Do 2 rounds of:
      Cable Row (light weight) - 15 reps
      Unweighted BB Squat - 15 reps

#1  Stand on the Band Clean Grip Deadlift - 5 sets x 5 reps

      Start with a weight you can easily manage and then try to add weight
      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) Burpee - 20 reps

      E) American Kettlebell Swing - 30 reps

      F) Prisoner Squat - 60 reps

6/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press (light weight) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted Standing BB Shoulder Press - 10 reps

#1  BB Back Squat

      Set 1 - 10 reps at 55% of Back Squat 1RM
      Set 2 - 10 reps at 65% 
      Set 3 - as many reps as you can at 75% 

      We will record our weight and number of reps for the third set.
      Rest between sets.

#2  BB Bench Press WITH BANDS (1.5 REP)

      1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps

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

#3  This is continuous work.

      Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats

      Results for max reps of back squat at 75% of 1RM:
      Rob Tijerina - 20 reps at 215 lbs
      Don Starr - 20 reps at 165 lbs
      Hector Valdovino - 11 reps at 165 lbs
      Scott Johnson - 18 reps at 225 lbs

6/7/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Lateral Raise - 20 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press

      Do 4 reps every minute, on the minute, for 10 total sets. 
      Try to use the same weight for all 10 sets.  PAUSE for 2 seconds at the
      top of each rep.

#2  In 3 minutes, do as many quality rounds as you can of:
      Burpee                  5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...
      BB Push Press      5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST 2 MINUTES

      In 5 minutes, do as many quality 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 7 minutes, do as many quality rounds as you can of:
      Double Under      15 reps (Rd 1) - 16 reps (Rd 2) - 17 reps (Rd 3)...
      Toes to Bar          5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

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

6/6/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Behind the Neck Standing Shoulder Press - 10 reps

#1  BB Back Squat

      Set 1 - 4 reps at 70% of 1RM
      Set 2 - 4 reps at 75%
      Set 3 - 4 reps at 80%
      Set 4 - 4 reps at 85%
      Set 5 - 4 reps at 85%
      Set 6 - 4 reps at 85% or heavier

      Rest between sets.

#2  Do a set every minute, on the minute, for 16 total sets.

      For the first 8 sets:
      EVEN minutes, BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 10 reps

      For the last 8 sets:
      EVEN minutes, BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 5 reps

      Before you start #2, do 3 reps of clean and split jerk with 55% and

      then 3 reps at 65% of your 1RM

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

      

6/4/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 6 reps (no pause)
      Behind the Neck Standing Press - 6 reps
      Front Squat - 6 reps (no pause)
      Clean Grip Row - 12 reps

#1  Cable Row

      Set 1 - 20 reps (you pick the weight)
      Set 2 - ADD 20 total lbs to the weight you used in Set 1 and go to failure
      Set 3 - ADD 20 total lbs to the weight you used in Set 2 and go to failure again

      Rest between sets.  Failure is when you can't do complete reps anymore.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift (heavy but perfect).
      Every minute, on the half-minute, do 6 pullups.

      It should look like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullp - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both.  

6/3/14

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

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep

      Set 1 - 4 reps at 60% of your front squat 1RM
      Set 2 - 4 reps at 65%
      Set 3 - 4 reps at 70%
      Set 4 - 4 reps at 75%
      Set 5 - 4 reps at 75% or heavier

      Rest between sets.

#2  BB Incline Bench Press      5 sets x 5 reps

      There is a 2 second PAUSE at the bottom of each rep.  Start with 50% of
      your BB Bench Press 1RM and then try to add weight each set.

#3  Do 1 round of:

      BB Thruster - 20 reps at 50% of front squat 1RM
      EZ Curl Bar Nosebreaker - 20 reps
      Toes to Bar - 20 reps
      Hand Release Pushup - 40 reps
      REST - 2 minutes
      Then with a running clock, you have 4 minutes to run 400 meters and then do 
      as many quality reps as you can of BB Rack Press, at 60% of BB Bench Press
      1RM.  We will post our weights and number of reps for the rack press.  

      Results for BB Rack Press:
      Don Starr - 16 reps @ 135 lbs
      Hector Valdovino - 16 reps @ 135 lbs
      Scott Johnson - 16 reps @ 160 lbs
      Jason Bryant - 14 reps @ 150 lbs
      Justin Slusher - 10 reps @ 135 lbs