7/31/14

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

#1  Standing BB Shoulder Press

      Start with 60% of your 1RM and do a set of 5 reps.  Add 10 lbs to each set after that,
      until you fail.  PAUSE for 2 seconds at the TOP of each rep.  Rest between sets.

#2  Do 3 rounds of:

      BB Overhead Squat (no pause) - 5 reps
      Plate Front Raise - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Prisoner Squat - 30 reps

      Rest 2 minutes between rounds.

7/30/14

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  BB Back Squat      5 sets x 5 reps

      Set 1 - 67% of back squat 1RM
      Set 2 - 72%
      Set 3 - 77%
      Set 4 - 82%
      Set 5 - 82% or heavier

      Rest between sets.

#2  This is 4 rounds.

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 2 reps
      BB Front Squat - 3 reps
      BB Split Jerk - 1 rep

      Start with a weight you can easily manage and then add weight by feel.
      Rest between rounds.

#3  This is up to 5 rounds.  Do a set every minute, on the minute.

      Round 1:
      0:00 - Burpee - 9 reps
      1:00 - Pullup - 9 reps
      2:00 - DB Thruster - 9 reps

      Round 2:
      3:00 - Burpee - 12 reps
      4:00 - Pullup - 12 reps
      5:00 - DB Thruster - 12 reps

      Keep adding 3 reps to each exercise, each round, until you complete round 5 (21 reps)
      or you fail to complete all the reps of an exercise before the start of the next minute.

7/28/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  This is continuous work.

      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

      Do 1 pullup, then 10 thrusters, then 2 pullups, then 9 thrusters, etc.

#2  Cable Row      5 sets x 8 reps

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

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

      BB Row - 5 reps
      Toes to Bar - 10 reps
      DB Reverse Fly - 15 reps
      Double Under - 20 reps

7/27/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      BB Thruster - 15 reps

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

      5 reps at 62%, 5 reps at 67%, 5 reps at 72%, 5 reps at 77%, 5 reps at 77% or heavier

      Percentages are based on front squat 1 Rep Max.  Rest between sets.

#2  BB Bench Press WITH BANDS - PAUSE for 2 seconds at the bottom of each rep

      6 sets x 6 reps, start with a weight you can easily manage and then try to add weight
      each set.  Rest between sets.

#3  EVEN minutes - Run 100 meters in less than 20 seconds (on the 50 meter course)
      ODD minutes - Do 7 Burpees

      This is 14 total sets (run 100 meters 7 times, and do 7 sets of burpees)

#4  Hand Release Pushup - 100 reps

      Break this up however you like.  Just work as quickly as you can to finish all 100 reps.

      

7/25/14

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      3 sets x 7 reps
      Be sure to lock out at the top of each rep
      The bands are used to hang the kettlebells from the sleeve of the BB:

#1  Standing BB Shoulder Press (1.5 REP)
      1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 7 reps

      PAUSE for 2 seconds at the TOP of each rep.  Go as heavy as you can each set.
      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

7/24/14

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 20 reps
      Pushup (not hand release) - 20 reps
      Cable Row (light weight) - 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:

      8 reps at 62% of 1RM, 8 reps at 67%, 8 reps at 72%, 8 reps at 77%

      Rest between sets.

#2  This is 5 rounds.

      Round 1 - Do E
      Round 2 - Do D and E
      Round 3 - Do C, D and E
      Round 4 - Do B, C, D and E
      Round 5 - Do A, B, C, D and E

      A) American Kettlebell Swing - 60 reps
      B) Hand Release Pushup - 30 reps
      C) Pullup - 20 reps
      D) Goblet Squat - 15 reps
      E) Burpee - 12 reps

      REST one minute between rounds. 

7/22/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Behind the Neck Shoulder Press - 10 reps
      Row - 15 reps

#1  Strict Weighted Pullup

      Start with 33% of your 1RM and do a set of 5 reps.  Add 10 lbs per set, and 
      keep doing sets of 5 reps until you fail.  On the set you fail, put the weight down
      and immediately do one set of strict unweighted pullups to failure.  Rest between
      sets.

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

      Sledgehammer VS Tire (Vertical Swing) - 1 minute (30 seconds per side)
      Clean Grip Deadlift - 3 reps (5 seconds on the way up, 5 seconds on the way down)
      Plate Pull - 40 feet
      BB Row - 10 reps
      Plate Front Raise - 15 reps
      Cable Row - 20 reps

7/21/14

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Unweighted BB Thruster - 10 reps
      Unweighted BB Hang Clean - 5 reps

#1  BB Back Squat (no pause) 

      10 reps at 57% of 1RM, 10 reps at 62%, 10 reps at 67%, 10 reps at 72% 
      
      Rest between sets.

#2  BB Rack Press

      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 set.  Rest between sets.

#3  This is 6 rounds.

      Hand Release Pushup              20-18-16-14-12-10 reps
      Double Under - 20 reps each round
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rd 1 - Hand Release Pushup - 20 reps, Double Under - 20 reps, BB Bench - 2 reps
      Rd 2 - Hand Release Pushup - 18 reps, Double Under - 20 reps, BB Bench - 4 reps
      Rd 3 - Hand Release Pushup - 16 reps, Double Under - 20 reps, BB Bench - 6 reps
      Continue this pattern until you complete the 6 rounds.

      REST one minute between rounds.  
      Try to use the same weight for bench press for all 6 rounds.  

7/19/14

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  Do 5 rounds of:

      BB Clean - 1 rep
      BB Split Jerk - 1 rep
      Behind the Neck Split Jerk - 1 rep
      Overhead Squat - 1 rep

      You can stick with just the barbell, or try to add weight.  Before you do the
      behind the neck split jerk, adjust your hands to a grip that you can overhead
      squat with.  Demo video below.

 

#2  Do 3 rounds of:

 

      Cable Row - 1 minute of work

      Goblet Squat - 1 minute of work

      Hand Release Pushup - 1 minute of work

      REST - 1 minute

      BB Push Press - 1 minute of work

 

      REST 2 minutes between rounds.

      For each exercise, do as many quality reps as you can in one minute.

7/18/14

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

#1  BB Back Squat - Do as many warmup sets and reps as you like.  
      The sets that count are:

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

      Rest between sets.  

#2  Do a set every minute, on the minute, for 20 total sets.

      For the first 10 sets (minutes 0 - 9):
      EVEN minutes, BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 5 reps

      For the last 10 sets (minutes 10 - 19):
      EVEN minutes, BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes, Unweighted BB Squat Jump - 5 reps

7/16/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Snatch Grip Push Press - 10 reps
      Unweighted BB Overhead Squat - 5 reps with a 5 sec PAUSE at bottom of each rep

#1  BB Row - Every minute, on the minute, do 6 reps.  Do a total of 10 sets.
     
      Try to stick with the same weight for all 10 sets.

#2  Do 3 rounds of:

      24" Box Jump 
      Cable Row
      Goblet Squat
      Pullup (kipping or strict)
     
      Do as many quality reps of each exercise as you can in 45 seconds, then REST for
      45 seconds, then move on to the next exercise.  Your rest between rounds is the 45
      seconds after pullups.

7/15/14

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Behind the Neck Standing Press - 5 reps
      Unweighted BB Front Squat - 5 reps with a 5 second PAUSE at the bottom
      Pushup - 15 reps (not hand release)

#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, and then the sets that count are:

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

      Rest between sets.

#2  BB Floor Press

      Do as many warmup sets and reps as you like, then do one set of 5 reps at 65%
      of BB Bench 1RM.  Continue to do sets of 5 reps, adding 10 lbs each set, until
      you fail.  Rest between sets.

#3  Every minute, on the minute, do 2 reps of Clean Grip BB Deadlift (NOT touch
      and go) at 105% of clean 1RM.  In between sets of deadlift, complete the 
      following:

      Prisoner Squat - 75 reps
      Hand Release Pushup - 50 reps
      Burpee - 25 reps

      Complete all the squats before moving on to the pushups, and complete all
      the pushups before moving on to the burpees.  You are done with #3 when 
      you have completed all the burpees.

      This is not a race.  Do all reps with control and good technique.  

7/13/14

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
     
#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 try to add weight each round.
      Rest between rounds.

#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

7/12/14

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

#1  BB Back Squat (no pause)

      8 reps at 60% of 1RM, 8 reps at 65%, 8 reps at 70%, 8 reps at 75%

#2  BB Power Clean + BB Squat Clean + BB Split Jerk

      Sets 1, 2, and 3 - 2 reps of power clean + 2 reps of squat clean + 2 split jerks
      Sets 4, 5, and 6 - 1 rep of power clean + 1 rep of squat clean + 1 split jerk

      For a power clean, your hips stay higher than your knees throughout the movement.
      For a squat clean, your hips drop to parallel or lower when you receive the BB.

      Reset your start position for each clean.  Not touch and go.  Start with a lighter 
      weight and then try to add weight each set.

#3  Do 3 rounds of:

      BB Thruster with a 2 second PAUSE at the TOP of each rep
      Toes to Bar
      Air Squat 
      Hand Release Pushup

      Do as many quality reps as you can of each exercise in 40 seconds.  Then REST
      for 20 seconds, then move on to the next exercise.  Your only rest between 
      rounds is the 20 seconds of rest after pushups.  

7/10/14

Warmup - 1 set x 25 reps of Air Squat, then with an unweighted BB, do one round of:
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#1  Cable Row

      Set 1 - 20 reps
      Set 2 - ADD 20 lbs to the weight you used in Set 1, and go to failure
      Set 3 - ADD 20 lbs to the weight you used in Set 2, and go to failure

      Rest between sets.

#2  Do 1 round of:

      Pullup - 20 reps
      Plate Pull - 40 feet
      BB Row - 20 reps
      Prisoner Squat - 40 reps
      BB Push Press - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

      This is continuous work. 

7/9/14

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Bench Press - 10 reps
      Unweighted BB Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Back Squat (no pause)

      10 reps at 55% of 1RM, 10 reps at 60%, 10 reps at 65%, 10 reps at 70%

      Rest between sets.

#2  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure
      Set 2 - If you complete 10 or more reps for Set 1, add 50 lbs and go to failure
                  If you complete less than 10 reps for Set 1, subtract 50 lbs and go to failure

      Do as many warmup sets and reps as you like before you start Set 1.  And you can
      use less than 225 for Set 1.  As an example, if your first set is 155 lbs and you get
      8 reps, then you would drop to 105 and go to failure on the second set.  If you get
      12 reps at 155, you would increase to 205 lbs for Set 2.  Rest between sets, and we
      will post results.  

#3  On the 50 meter course, run 800 meters for time.  We will post our results.

#4  Hand Relase Pushup      5-10-15-20-25 reps
      Goblet Squat      25-20-15-10-5 reps

      This is continuous work.  Do 5 pushups, then 25 goblet squats, then 10 pushups, 
      then 20 goblet squats, etc.  

      Results for the BB Bench Press and 800 meter run:
      Scott Johnson - 5 reps at 225 lbs, 13 reps at 175 lbs, 3:17
      Don Starr - 13 reps at 165 lbs, 0 reps at 215 lbs, 3:43
      Rob Tijerina - 6 reps at 225 lbs, 13 reps at 175 lbs, 3:19

7/7/14

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press

      Set 1 - 10 reps
      Set 2 - ADD 20 lbs to the weight you used in Set 1 and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used in Set 1 and go to failure

      Rest between sets.

#2  Run 400 meters (on the 50 meter course) for time.  We will post results.

#3  This is 4 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D

      A) BB Push Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds. 

      Results for the 400 meter run:
      Rob Tijerina - 1 minute, 27.1 seconds
      Scott Johnson - 1 minute, 22.4 seconds
     

7/6/14

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, do 2 rds 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
      Hang Clean - 5 reps

#1  BB Clean - We are going for a 1 Rep Max

      6 reps at 50% of clean 1RM
      5 reps at 60% 
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 80%, until you establish your 1 Rep Max.
      Rest between sets.  We will post results.

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you start your
      4 attempts.  From a stationary start, jump and land with both feet.  We will
      post results.

#3  This is one round.

      BB Ground to Overhead - 5 reps with a 2 sec PAUSE at the top of each rep
      Burpee - 10 reps
      Pullup - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 30 reps
      Burpee - 10 reps
      Double Under - 40 reps
      Burpee - 10 reps
      Air Squat - 50 reps
      Burpee - 10 reps 

      Results for BB Clean 1RM and Standing Broad Jump:
      Hector Valdovino - 160 lbs and 6' 6"
      Scott Johnson - 225 lbs and 8' 8"
      Rob Tijerina - 205 lbs and 7' 6"
      Joe Richardson - 215 lbs
      Carlo Anguiano - 230 lbs
      Cavason Sutton - 205 lbs

7/4/14

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

#1  Strict Weighted Pullup - Going for a 1 Rep Max

      Start with a weight you can easily manage, and then increase weight each set.

      Do 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then
      as many sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.
      
      Rest between sets.

#2  Strict Unweighted Pullup - One Set.  Go to failure.  We will post results.

#3  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Burpee - 10 reps
      DB Reverse Fly - 15 reps
      Jump Squat - 20 reps
      Cable Row - 25 reps
      Sledgehammer VS Tire (Vertical Swing) - 30 seconds per side
      Plate Pull - 40 feet
      REST - 1 minute

      Results for Strict Weighted Pullup 1RM and Max Reps Strict Unweighted Pullup:
      Mike Reush - 30 lbs and 7 reps
      Cavason Sutton - 77.5 lbs and 19 reps
      Rob Tijerina - 100 lbs and 22 reps
      Hector Valdovino - 40 lbs and 14 reps

7/3/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      DB Reverse Fly - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 12 reps

#1  BB Front Squat - We are going for a 1RM.

      6 reps at 60% of Front Squat 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 results.

#2  BB Bench Press - We are going for a 1RM.

      6 reps at 60% of Bench 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 results.

#3  Do 3 rounds of:

      BB Thruster - 10 reps with a 2 second PAUSE at the top of each rep
      EZ Curl Bar Nosebreaker - 15 reps
      Toes to Bar - 15 reps
      Hand Release Pushup - 20 reps
      REST - 1 minute
      BB Rack Press - 10 reps

      Rest between rounds.