9/1/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Push Press - 10 reps
      DB Reverse Fly - 10 reps
      Pushup - 10 reps (not hand release)

#1  BB Front Squat - NO pause - Do as many warmup sets and reps as you like. 
      The sets that count are:

      3 reps at 70% of front squat 1RM
      3 reps at 75%
      3 reps at 80%
      3 reps at 85%
      3 reps at 85% or heavier

      Rest between sets.

#2  BB Bench Press 

      5 sets x 5 reps with a 5 second ECCENTRIC (lowering) phase AND
      a 2 second PAUSE at the bottom of each rep

      Have a partner with a timer count the 5 second lowering phase and the
      2 second PAUSE.  Start with a weight you can easily manage and then try
      to add weight each set.  Rest between sets.  

#3  Do 2 rounds of:

      Hand Release Pushup 
      BB Thruster with a 2 second PAUSE at the TOP of each rep
      Goblet Squat 
      Double Under
      DB Incline Bench Press
      24" Box Jump

      For each exercise, do as many quality reps as you can in 40 seconds, then rest for
      20 seconds, then begin the next exercise.  

8/30/14

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

#1  Standing BB Shoulder Press - PAUSE for 2 sec at TOP and BOTTOM of each rep

      Set 1 - 8 reps
      Set 2 - ADD 15 lbs to the weight you used for set 1 and go to failure
      Set 3 - SUBTRACT 15 lbs from the weight you used for set 1 and go to failure

      REST between sets.

#2  Do 5 rounds of:

      Burpee - 8 reps
      Toes to Bar - 8 reps
      BB Push Press - 8 reps
      BB Front Squat - 8 reps
      REST - 1 minute

      Use the same weight for the push press and front squat.

8/29/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps

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

      8 reps at 70% of Back Squat 1RM
      7 reps at 75% 
      6 reps at 80%
      5 reps at 85%

      Rest between sets.  

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

      BB Deadlift - 5 reps (heavy but perfect)
      Goblet Squat - 15 reps
      REST - 30 seconds
      BB Ground to Overhead - 5 reps 
      American Kettlebell Swing - 15 reps
      REST - 30 seconds  

      For the ground to overhead, get it from the floor to locked out overhead however
      you want, as long as you keep good posture.  Don't round your back!  

8/27/14

Warmup - At a comfortable pace, do 1 round of:
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 20 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 continuous work.

      Pullup      1-2-3-4-5-6-7-8-9-10 reps
      Burpee     10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, then 3 pullups, etc.

#3  BB Row - Do as many quality reps as you can in 90 seconds.  
      Recommended weight is 135 lbs.  We want perfect posture for all reps.
      This is not an unbroken set.  Set the bar down as many times as you like.  

8/26/14

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 - do as many warmup sets and reps as you like.  The sets that count
      are:  

      1 set x 10 reps at 70% of back squat 1RM
      1 set x 10 reps at 75%
      1 set x as many reps as you can at 80%

      Rest between sets.

#2  Run 400 Meters and Carry Stuff and Do Pushups

      Put 4 DB's at the 50-meter line (two 50's and two 45's).
      From the starting line, run to the 50-meter line, grab any DB,
      and bring it back to the starting line.  Then do 15 reps of 
      hand release pushups.  Then repeat for the other 3 DB's.
      You will run a total of 400 meters and do 60 hand release pushups.

#3  BB Bench Press with BANDS (no pause)

      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 6 reps, 1 set x 9 reps

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

#4  Do 1 round of:

      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Toes to Bar - 15 reps
      BB Rack Press - 10 reps

8/24/14

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

#1  Standing BB Shoulder Press (1.5 REP) - 4 reps

      Do 4 reps every minute, on the minute, for 8 sets.
      Use the same weight for all 8 sets.

#2  This is continuous work.

      American Kettlebell Swing      15-13-11-9-7-5 reps
      Pullup      5-7-9-11-13-15 reps

      Do 15 swings, then 5 pullups, then 13 swings, then 7 pullups, then 11 swings,
      then 9 pullups, etc.  

#3  DB Lateral Raise - 100 reps

      Break this up however you like.  Just try to work quickly to complete all 100 reps.  

8/23/14

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press and Stretch - 5 reps
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Push Press - 5 reps
      Front 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

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

      5 reps at 77% of back squat 1RM, 5 reps at 82%, 5 reps at 87%, 5 reps at 
      87% or heavier

#2  Do 10 rounds of:

      Air Squat - 20 seconds of work (as many quality reps as you can)
      REST - 10 seconds

      Try to do the same number of reps each round.

#3  BB Clean and Jerk

      Set 1 - 4 cleans + 1 Split Jerk at 50% of 1RM
      Set 2 - 3 cleans + 1 Split Jerk at 60% 
      Set 3 - 2 cleans + 1 Split Jerk at 70%
      Set 4 - 1 clean + 1 Split Jerk at 80%
      Set 5 - 1 clean + 1 Split Jerk at 90%

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

#4  On the 50 meter course, run 800 meters in less than 3:30.

8/21/14

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

#1  Do 1 round of:

      Tire Pull - 50 meters (100 lbs in the tire)
      Double Suicide on the 50 meter course - 1 rep
      Double Under - 50 reps
      Cable Row - 1 minute of work (do as many quality reps as you can)

#2  Every EVEN minute, do 8 reps of BB Row
      Every ODD minute, do 8 reps of Unweighted BB Jump Squat

      Do 16 total sets (8 sets of rows and 8 sets of jump squat)
      Use the same weight for all sets of rows

8/20/14

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 12 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 12 reps
      Standing Shoulder Press - 8 reps

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

      3 reps at 72%, 3 reps at 77%, 3 reps at 82%, 3 reps at 82% or heavier

      Rest between sets.

#2  Do 1 round of:

      Hand Release Pushup - 30 seconds of work (as many quality reps as you can)
      REST - 30 seconds
      Hand Release Pushup - 45 seconds of work (as many quality reps as you can)
      REST - 45 seconds
      Hand Release Pushup - 60 seconds of work (as many quality reps as you can)

#3  BB Bench Press (no pause, no touch)

      All sets are 5 reps.  Start at 60% of your 1RM.  Keeping adding weight each set
      until you hit a 5 Rep Max.  Rest between sets.  For the "no touch," keep the weight
      about 1-3" off your chest at the bottom of each rep.  

#4  Do 1 round of:
      
      Burpee -  20 reps
      BB Push Press - 10 reps
      BB Back Squat - 20 reps
      
      Don't set the bar down when you transition from push press to back squat.
      Same bar, same weight.
      

#5  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 2 sets to failure

      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, you would 
      put 60% of your 1RM on the bar and go to failure. 
      Rest between sets.
      Don't use the same number twice.

8/18/14

Warmup - Do 5 rounds of:
      Air Squat - 10 reps
      Run 25 meters

      Effort level for the run is R1- 50%, R2- 60%, R3- 70%, R4- 80%, R5- 90%

#1  Run 100 meters in less than 20 seconds - On the minute, for 7 total reps

#2  Do 7 rounds of:

      BB Clean - 1 rep
      BB Split Jerk - 2 reps
      Burpee - 7 reps

      Keep a running timer.  However long it takes to complete the round, that is how
      long your rest is before the next round.  In other words, keep your work to rest
      ratio at 1:1.  Do as many warmup clean and jerks as you like.  
      Recommended load is 65% of your clean 1RM.

8/17/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps

#1  BB Back Squat - Do as many warmup reps and sets as you like.  The sets
      that count are:  
      8 reps at 72% of 1RM, 8 reps at 77%, 8 reps at 82%, 8 reps at 82% or heavier

      Rest between sets.

#2  Do 2 rounds of:

      Front Squat - 5 reps
      Pullup - 10 reps
      DB Thruster - 15 reps
      Hand Release Pushup - 20 reps
      Air Squat - 25 reps
      Double Under - 30 reps
      REST - 1 minute
      Double Under - 30 reps
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      DB Thruster - 15 reps
      Pullup - 10 reps
      BB Front Squat - 5 reps

      Rest 3 minutes between rounds.  

8/15/14

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 9 reps

#1  Every minute, on the minute, do a set of strict pullups.  Add one rep each minute.
      You pick the number of reps for the first minute.  Try to pick a number that allows
      you to get through at least 6 or 7 minutes.  If you start with 5 reps the first minute, 
      for example, then do 6 reps the second minute, 7 reps the third minute, etc., until you 
      cannot complete all the reps before the next minute begins.

#2  Do 3 rounds of:

      Sledgehammer VS Tire (vertical swing) - 1 minute (30 seconds per side)
      DB Thruster - 15 reps
      Cable Row - 20 reps
     
      REST 2 minutes between rounds.

8/14/14

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 reps and sets as you like.  The sets
      that count are:  10 reps at 67% of 1RM, 10 reps at 72%, 10 reps at 77%

#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  Do 3 rounds of:

      BB Ground to Overhead - 5 reps
      BB Rack Press - 5 reps
      REST - 1 minute
      Hand Release Pushup - 25 reps
      REST - 2 minutes

8/12/14

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Close Grip Pushup - 10 reps (tips of thumbs 1" apart)
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Do 4 rounds of:

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

      PAUSE for 2 seconds at the TOP of each rep.  Anything more than the bar counts
      as your first round.  Try to add weight each round.  Rest between rounds. 

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

      DB Thruster - 15 reps
      BB Row - 15 reps
      Prisoner Squat - 15 reps
      DB Lateral Raise - 15 reps
      REST- 1 minute

#3  Standing BB Shoulder Press      1 set x 15 reps, go as heavy as you can.

8/11/14

Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB, 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 5 SECOND pause at the bottom
      Hang Clean - 5 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 70% of 1RM
      Set 2 - 5 reps at 75%
      Set 3 - 5 reps at 80%
      Set 4 - 5 reps at 85%
      Set 5 - 5 reps at 85% or heavier

      Rest between sets.  

#2  Every minute, on the minute, for 10 sets, do:  

      BB Clean - 2 reps
      BB Split Jerk - 1 reps

      Load is 70% of clean 1RM

#3  Do 2 rounds of:

      Burpee - 6 reps
      American Kettlebell Swing - 30 reps
      Burpee - 6 reps
      Air Squat - 30 reps
      Burpee - 6 reps
      24" Box Jump - 30 reps
      Burpee - 6 reps
      Double Under - 30 reps
      Burpee - 6 reps

      Rest 2 minutes between rounds.  

8/9/14

Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 15 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 9 reps
      Hang Clean - 6 reps
      Split Jerk - 3 reps

#1  Do 5 rounds of:

      BB Deadlift - 5 reps
      BB Hang Clean - 2 reps
      BB Split Jerk - 2 reps

      Anything more than the bar counts for your first round. 
      Start with a light weight and then try to add weight each
      round.  Reset your starting position for the deadlift on each rep.

#2 Start a timer.

At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps

8/8/14

Warmup - Do 2 sets x 15 reps of Air Squat, then 2 rounds of:
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 9 reps
      Pushup (1.5 REP) - 12 reps

#1  BB Frankenstein Front Squat with a 2 SECOND PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:
      3 reps at 60% of Front Squat 1RM
      3 reps at 65%
      3 reps at 70%
      3 reps at 75%
      3 reps at 80%
      3 reps at 80% or heavier

      Rest between sets.

#2  BB Bench Press with a 2 SECOND ISOMETRIC PAUSE at the bottom of each rep

      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      1 set x 12 reps

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

#3  Do one set every minute, on the minute.  This is 3 rounds.  
      Round 1 looks like this:

      0:00 - EZ Curl Bar Nosebreaker - 12 reps
      1:00 - American Kettlebell Swing - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Prisoner Squat - 21 reps
      4:00 - REST

      Round 2 starts at 5 minutes, and you add 3 reps to each exercise.  So you will do
      15 nosebreakers, 18 swings, 21 pushups, and 24 squats
      Round 3 starts at 10 minutes, and again you add 3 reps to each exercise.  So you will
      do 18 nosebreakers, 21 swings, 24 pushups, and 27 squats.

8/6/14

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

#1  Run 50 meters x 10 reps

      Effort level for the 10 reps is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80%
      for rep 4, 90% for rep 5, and then 100% for reps 6-10.  Rest about a minute between
      reps.

#2  Standing BB Shoulder Press

      Start a timer.  You have 10 minutes to establish a 3 Rep Max.  (10 minutes is for your
      whole group)

#3  Do 1 round of:

      American Kettlebell Swing - 30 reps
      Hand Release Pushup - 25 reps
      BB Row - 20 reps
      BB Push Press - 15 reps

      REST - 2 minutes

      BB Push Press - 15 reps
      BB Row - 20 reps
      Hand Release Pushup - 25 reps
      American Kettlebell Swing - 30 reps

8/5/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps (light weight)
      Unweighted BB Thruster - 15 reps (be sure to lock out at the top of each rep)

#1  BB Back Squat 

      Do as many warmup sets and reps as you like.  The sets that count are:
      8 reps at 65% of back squat 1RM
      8 reps at 70% 
      8 reps at 75%
      8 reps at 80%

      Rest between sets.

#2  Start a timer and do 3 rounds of:

      Goblet Squat - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Hand Release Pushup - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      24" Box Jump - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Cable Row - as many quality reps as you can in 40 seconds
      REST - 20 seconds

8/3/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Back Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep
      Unweighted BB Push Press - 10 reps (lock out at the top of each rep)
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep
      Cable Row - 20 reps (light weight)

#1  BB Row      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.

#2  In 9 minutes, do as many quality rounds as you can of:

      BB Deadlift - 3 reps at 100% of clean 1RM
      BB Rack Press - 5 reps
      Pullup - 7 reps
      Burpee - 9 reps

8/2/14

Warmup - Do 3 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      BB Bench Press with kettlebells hanging from the BANDS - 10 reps

#1  BB Back Squat 
      
      Do as many warmup reps and sets as you like.  The sets that count are:
      10 reps at 65% of 1RM, 10 reps at 70%, 10 reps at 75%
      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 1 round of:

      BB Thruster - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps

#4  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

      You can rerack the weight as often as you like.  You do not need to do one
      unbroken set of bench press.