9/29/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 10 reps (be sure to lock out at the top of each rep)

#1  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Front Squat - 5 reps
      BB Push Press - 7 reps

      Do all 3 exercises without setting the bar down.  Rest between rounds.

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      DB Reverse Fly - 25 reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 15 reps
      Burpee - 10 reps
   
      REST - 1 minute

      Hand Release Pushup - 10 reps
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 25 reps
      Burpee - 30 reps

9/28/14

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:

      6 reps at 70% of back squat 1 Rep Max
      4 reps at 75% 
      2 reps at 80%, 85%, 90%, and 95%

      6 sets total.  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 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the last 10 minutes (minutes 10 - 19):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 70%, reset your start position for the second rep.  Not
      touch and go.

      

9/26/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep

#1  BB Row      1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster      10-9-8-7-6-5-4-3-2-1 rep

      This is continuous work.  Do 1 row, then 10 thrusters, then 2 rows, then 9 thrusters,
      then 3 rows, etc.  

#2  Cable Row - This is 2 sets.  Both sets are the same.  ONE set looks like this:

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps.  Work hard on the partial reps!!  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete reps as
      you can, then 2 more partial reps.

      Rest between sets.

#3  In 7 minutes, do as many rounds as you can of:

      Double Under - 20 reps
      Pullup - 15 reps
      Squat Box Jump - 10 reps (18" box)
      Toes to Bar - 5 reps

      For the squat box jump, stand directly in front of the box, do a full squat as deep
      as you can (without rounding your back) and then as you come up out of the 
      squat, jump up onto the box.  Remember to stand all the way up on the box
      after each rep.  

9/25/14

Warmup - Do 20 Air Squats, then with an unweighted BB, do one 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 (no pause) - do as many warmup reps and sets as you like.
      the sets that count are:

      7 reps at 65% of front squat 1RM
      5 reps at 70%
      3 reps at 75%
      3 reps at 80%
      3 reps at 85%
      3 reps at 90%
      3 reps at 90% or heavier

      Rest between sets.

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

      This is 5 sets.  For sets 1-4, do 5 reps.  Start with a weight you can easily manage

      and then add weight each set.

      For set 5, go back to the weight you used for Set 1 and go to failure.

      Rest between sets.

      

#3  Do 3 rounds of:

      Hand Release Pushup - 24 reps

      Goblet Squat - 18 reps

      EZ Curl Bar Nosebreaker - 12 reps

      REST - 1 minute

      BB Bench Press (no pause) - 6 reps (as heavy as you can)

      REST 2 minutes between rounds.  

9/23/14

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

#1  Standing BB Shoulder Press

      Set 1 - 12 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.

#3  Do 3 rounds of:

      Plate Pull - 80 feet
      Cable Row - 15 reps
      BB Push Press - 15 reps

      Rest 3 minutes between rounds. 

9/22/14

Warmup - Do 2 sets x 15 reps of Air Squat, then run 25 meters x 5 reps.
      The effort level for the 5 reps is 50%, 60%, 70%, 80%, and then 90%.

#1  Sprint 50 meters - 5 reps (at 100% effort)

      Rest about 1 minute between reps.

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

      7 reps at 65% of back squat 1RM
      5 reps at 70%
      3 reps at 75%
      3 reps at 80%
      3 reps at 85%
      3 reps at 90%
      3 reps at 90% or heavier

      Rest between sets.

#3  Do 1 round of:

      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

9/20/14

Warmup - With an unweighted BB, do 1 round of:
       Row - 15 reps
       Standing Shoulder Press - 15 reps
       Back Squat - 15 reps

#1   Every minute, on the minute, begin a set of strict pullups. You pick the number of
       reps for the first minute. Then add one rep per minute, until:
       A) you fail to complete the required number of pullups before the start of
       the next minute.
       
       -OR-
     
       B) you complete 8 rounds. For example, if you start with 7 reps for the first minute,
       then you would be finished if you complete the round of 14 reps.
       Try to pick a number for the first minute, that allows you to get through at least 5
       rounds, and hopefully all 8.

#2  This is 3 rounds.  Round 1 looks like this:

      0:00 - Prisoner Squat - 20 reps
      1:00 - Plate Front Raise - 15 reps
      2:00 - Double Under - 20 reps
      3:00 - Pullup - 15 reps
      4:00 - REST

      Round 2 starts at 5 minutes.  Round 3 starts at 10 minutes.

9/19/14

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

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

      8 reps at 75% of your back squat 1RM
      8 reps at 80% 
      As many reps as you can at 85%

      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  This is continuous work.

      30 Hand Release Pushups, 10 Goblet Squats, 10 reps of BB Row
      25 Hand Release Pushups, 15 Goblet Squats, 10 reps of BB Row
      20 Hand Release Pushups, 20 Goblet Squats, 10 reps of BB Row
      15 Hand Release Pushups, 25 Goblet Squats, 10 reps of BB Row
      10 Hand Release Pushups, 30 Goblet Squats, 10 reps of BB Row

9/17/14

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

#1  Do 4 rounds of:

      BB Standing 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.
      
       Hand Release Pushup - 21 reps
       DB Reverse Fly - 18 reps
       DB Lateral Raise - 15 reps
       BB Push Press - 12 reps (lock out at the top of each rep)
       Burpee - 9 reps

       REST - 60 seconds
       BB Thruster - 60 seconds of work
       REST - 60 seconds

       Hand Release Pushup - 9 reps
       DB Reverse Fly - 12 reps
       DB Lateral Raise - 15 reps
       BB Push Press - 18 reps (lock out at the top of each rep)
       Burpee - 21 reps

9/16/14

Warmup - Do 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom 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 72% of back squat 1RM
      3 reps at 77%
      3 reps at 82%
      3 reps at 87%
      3 reps at 92%
      3 reps at 92% or heavier

      Rest between sets.

#2  BB Clean and Split Jerk

      1 set x 4 reps at 50% of clean 1RM
      1 set x 3 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 80% or heavier

      Rest between sets.  These are NOT touch and go.  Reset your start position
      for every rep. 

#3  Do 2 rounds of:

      Run - 200 meters
      DB Farmer's Walk - 100 meters
      DB Thruster - 20 reps
      Toes to Bar - 15 reps
      BB Front Squat - 5 reps (heavy)

      Rest 2 minutes between rounds. 

9/14/14

Warmup - Do 1 round of:
      Air Squat - 30 reps
      Cable Row - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Clean Grip Deadlift      3 reps x 5 sets

      Do as many warmup sets and reps as you like.  The sets that count are at 90%
      of your clean 1RM, or above.  Try to add weight each set.
      Reset your starting position for every rep.  Not touch and go.
      Rest between sets.

#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

9/13/14

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

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

      3 reps at 72% of front squat 1 Rep Max
      3 reps at 77% 
      3 reps at 82%
      3 reps at 87%
      3 reps at 87% or heavier

      Rest between sets.

#2  BB Incline Bench 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

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

#3  This is 6 rounds.

      Hand Release Pushup              20-18-16-14-12-10 reps
      American Kettlebell Swing      12 reps
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rd 1 - Hand Release Pushup - 20 reps, KB Swing - 12 reps, BB Bench - 2 reps
      Rd 2 - Hand Release Pushup - 18 reps, KB Swing - 12 reps , BB Bench - 4 reps
      Rd 3 - Hand Release Pushup - 16 reps, KB Swing - 12 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.  

9/11/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press - Do as many warmup sets and reps as you like.
      The sets that count are:

      12 reps at 60% of Standing Shoulder Press 1 Rep Max
      10 reps at 70%
      8 reps at 75%
      As many reps as you can at 80%

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

      DB Thruster 
      DB Reverse Fly
      Hand Release Pushup
      REST - 30 seconds

      For the first round, do 10 reps per exercise.
      For the second round, do 12 reps per exercise.
      Keep adding two reps per round to each exercise until you reach the time limit.

9/10/14

Warmup - Do 1 set x 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom 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 72% of Back Squat 1RM
      7 reps at 77% 
      6 reps at 82%
      As many reps as you can at 87%

      Rest between sets.

#2  Do 1 round of:

      Double Suicide - 1 rep (on the 50 meter course)
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs in the tire
      Air Squat - 75 reps
      Double Under - 75 reps
      Double Suicide - 1 rep

9/8/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      American Kettlebell Swing - 20 reps (light weight)
      DB Reverse Fly - 15 reps
      Unweighted BB Overhead Squat - 10 reps 

#1  Strict Weighted Pullup - Start a timer.  You have 10 minutes to hit a 5 Rep Max.
      (10 minutes is the time for the whole group)

#2  This is 3 rounds.  Round 1 looks like this:

      0:00 - BB Clean Grip Deadlift - 6 reps (heavy but perfect)
      1:00 - BB Clean Grip Row - 9 reps (heavy as you can)
      2:00 - Kipping Pullup - 12 reps
      3:00 - Cable Row - 15 reps
      4:00 - REST

      Round 2 starts at 5:00.  Round 3 starts at 10:00.

9/7/14

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 3 sets that count are:

      10 reps at 72% of back squat 1RM
      10 reps at 77% 
      As many reps as you can at 82%

      Rest between sets.

#2  BB Bench Press (no bands, no pause)

      Press as many total pounds as possible in 60 seconds.
      You pick the weight.
      An example would be 135 lbs x 40 reps = 5,400 lbs
      You can rerack the weight as many times as you want during the 60 seconds.
      It doesn't have to be an unbroken set.

#3  Every minute, on the minute, do 3 reps of BB Ground to Overhead. 
      In between sets of Ground to Overhead, you are doing hand release pushups.
      You are done when you have completed 100 pushups.  Recommended weight
      is 135 lbs.  

#4  BB Floor Press - Start with 60% of your bench press 1RM and do 3 reps.  Add 
      weight each set.  Keep doing sets of 3 reps until you hit a 3 Rep Max.  Rest between
      sets.

9/5/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 10 reps
      Unweighted BB Snatch Grip Push Press - 5 reps
      Unweighted BB Overhead Squat - 5 reps (no pause)
      Pullup - 5 reps

#1  Do 3 rounds of:

      BB Overhead Squat - 5 reps (no pause)
      Seated DB Shoulder Press - 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.  

#2  BB Push Press

      Every 30 seconds, do 3 reps.  Do 10 total sets.  Stick with the same weight
      for all 10 sets.  PAUSE for 2 seconds at the TOP of each rep.

9/4/14

Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
      Behind the Neck Clean Grip Push Press - 5 reps 
      Back 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  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      8 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

      Rest between sets.

#2  Do 5 rounds of:

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 1 rep
      BB Clean and Jerk - 1 rep

      Do as many warmups as you like, the rounds that count are at 
      65% or above (clean 1RM).  After the hang clean, dump the weight, then
      do the clean and jerk from the floor.  Rest between rounds.  

#3  On the minute, for 8 reps, run 100 meters in less than 20 seconds.  

9/2/14

Warmup - With an unweighted BB, do 1 round of:
      Row - 15 reps
      Standing Shoulder Press - 15 reps
      Back Squat - 15 reps

#1  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.

#2  Every EVEN minute, do a set of Strict Pullups
      Every ODD minute, do a set of Burpees

      It looks like this:
      0:00 - Strict Pullup - 8 reps
      1:00 - Burpee - 8 reps
      2:00 - Strict Pullup - 9 reps
      3:00 - Burpee - 9 reps
      4:00 - Strict Pullup - 10 reps
      5:00 - Burpee - 10 reps

      Continue adding 1 rep per minute to each exercise until either you fail to complete
      the required number of reps of either burpees or pullups before the start of the
      next minute, OR you complete the round of 15 reps.