10/31/14

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

      Then, with an unweighted BB and at a comfortable pace, do 
      unweighted BB Behind the Neck Thruster
      for 90 seconds.

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

      8 reps at 67% of back squat 1RM
      8 reps at 72%
      8 reps at 77%
      8 reps at 77%

      Rest between sets.

#2  BB Floor Press

      Establish a 5 Rep Max.  Do as many warmup sets (all at 5 reps) as you need.
      We will post results.

#3  Do 4 rounds of:

      Hand Release Pushup - 24 reps
      Air Squat - 18 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep

      REST 2 minutes between rounds.  

10/29/14

Warmup - Do 1 set x 25 reps of Air Squat, then at a comfortable pace,
      with an unweighted BB, do 2 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 4 rounds of:

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

      Rest between rounds.  Add weight by feel.

#2  Do 3 rounds of:

      BB Waiter's Walk - 50 meters
      Toes to Bar - 15 reps
      Medicine Ball Wall Ball - 15 reps
      BB Row - 15 reps
      Seated DB Shoulder Press - 15 reps

      Rest between rounds. 

10/28/14

Warmup - At a comfortable pace, do 4 rounds of:
      Run 100 meters
      DB Thruster - 8 reps (light weight)

#1  Start a timer.
      You have 5 minutes to hit a max set of UNBROKEN double unders.
      (Unbroken just means how many reps you can do in a row without messing up.)
      We will post our numbers.

#2  BB Back Squat 

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

      1 set x 10 reps at 62% of back squat 1RM
      1 set x 10 reps at 67% 
      2 sets x 10 reps at 72%

      Rest between sets.

#3  On the 50 meter course, run a double suicide, while carrying a 20 lb DB, for time.
      We will post our times.

#4  Do 5 rounds of:

      BB Front Squat - 3 reps
      BB Split Jerk - 1 rep

      Do one round with just the bar, and then anything more than the bar counts
      as round one.  Add weight by feel.  Rest between rounds.  

      Results for the max unbroken reps of Double Unders and Double Suicide:
      Rob Tijerina - 64 reps and 2:31
      Don Starr - 50 reps and 2:40
      Scott Johnson - 53 reps and 2:18
      Daniel Gretch - 2:48
      Dave Mechem - 2:15
      Robert Braglia - 2:24
      Ross Havlik - 2:24

      

10/26/14

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Standing BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps
      
#1  Cable Row

      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 20 reps

      Go as heavy as you can for 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) Hand Release Pushup - 20 reps
      E) American Kettlebell Swing - 30 reps
      F) Double Under - 60 reps

10/25/14

Warmup - At a comfortable pace, do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Behind the Neck Standing Shoulder Press - 10 reps

#1  BB Back 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:

      5 sets x 3 reps at 60% of 1RM or higher.  Try to add weight each set.  

      Rest between sets.

#2  Do 1 round of:

      Burpee - 20 reps
      BB Back Squat - 20 reps (with 50% of 1RM)
      Hand Release Pushup - 40 reps

#3  BB Incline Bench Press (no pause)
      
      Sets 1 and 2 - 8 reps
      Sets 3 and 4 - 8 reps, take off 20 lbs, go to failure

      If you can, add weight each set.  Rest between sets.

#4  Do 1 round of: (same as #2)

      Burpee - 20 reps
      BB Back Squat - 20 reps (with 50% of 1RM)
      Hand Release Pushup - 40 reps
     

10/23/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 6 reps
      Close Grip Pushup - 9 reps (tips of thumbs 2" apart)
      Unweighted BB Push Press - 12 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press

      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 12 reps

      Go as heavy as you can for all 4 sets.  Rest between sets.

#2 Do 1 round of:
      Plate Front Raise - 18 reps
      Goblet Squat - 15 reps
      BB Push Press - 12 reps
      Strict Unweighed Pullup - 9 reps
      BB Power Jerk - 6 reps

      REST ONE MINUTE
      DB Thruster - one minute of work
      REST ONE MINUTE

      BB Power Jerk - 6 reps
      Strict Unweighted Pullup - 9 reps
      BB Push Press - 12 reps
      Goblet Squat - 15 reps
      Plate Front Raise - 18 reps

10/22/14

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

#1  BB Clean and Split Jerk - Do as many warmup sets and reps as you like.
      The sets that count are:

      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 reps.  Reset your starting
      position for every rep.

#2  BB Front Squat (no pause) - Do as many warmup sets and reps as you like.

      The sets that count are:

      5 reps at 70% of front squat 1RM

      5 reps at 75%

      5 reps at 80%

      5 reps at 80%

      5 reps at 80% or heavier

      Rest between sets.

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

      Toes to Bar      6-9-12-15-18-21 reps...
      BB Behind the Neck Thruster      6-9-12-15-18-21 reps...

      This is continuous work.  Do 6 toes to bar, then 6 thrusters, then 9 toes to bar,
      then 9 thrusters, then 12 toes to bar, etc.  Don't go heavy on the behind the
      neck thruster.  We have only done these one other time, and they were 
      unweighted.

10/20/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      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 - Every minute, on the minute, do 7 reps. 
      Do 7 total sets.  Try to stick with the same weight for all 7 sets.

#2  Cable Row - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Strict Pullup - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Run as far as you can in 60 seconds (on the 50 meter course)
      REST - 60 seconds
      Cable Row - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Strict Pullup - 60 seconds (As many quality reps as you can)
      REST - 60 seconds
      Burpee - 60 seconds (As many quality reps as you can)

10/19/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      DB Bench Press - 12 reps (light weight)
      Cable Row - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

      For the behind the neck thruster, the bar comes back to the back rack
      (across your traps) every rep

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

      Set 1 - 8 reps at 60% of back squat 1RM
      Set 2 - 8 reps at 65%
      Set 3 - 8 reps at 70%
      Set 4 - 8 reps at 75%

      Rest between sets.

#2  BB Bench Press (no pause) - Do as many warmup sets and reps as you like.

      Establish a 10 Rep Max.  We will post results.

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

      4 sets x 5 reps

      Rest between sets.

#4  Do 5 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

      Results for the BB Bench Press 10RM:
      Rob Tijerina - 205 lbs
      Val Valdovino - 190 lbs
      Don Starr - 170 lbs
      Cavason Sutton - 185 lbs

10/17/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Thruster - 9 reps

#1  BB Standing Behind the Neck Press

      4 sets x 8 reps

      Rest between sets.  Start with a weight you can easily manage, and then stay
      right there or add weight by feel for the remaining three sets.  Bring the BB
      all the way to the back rack (across your traps) at the bottom of each rep.

#2  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
     
      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all
      the pullups and then move on to pushups, you can do some of each every minute,
      whatever you want to do.  You are done when you complete all 50 pullups and all
      100 hand release pushups.  Pullups can be strict or kipping. 

10/16/14

Warmup - Do 1 set of 20 Air Squats, then with an unweighted BB do 2 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 
      Do as many warmup sets and reps as you like.  The sets that count are:
      
      Set 1 - 10 reps at 60% of Back Squat 1RM
      Set 2 - 10 reps at 65%
      Set 3 - 10 reps at 70%

      Rest between sets.

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

      Burpee Pullup - 9 reps
      BB Thruster - 7 reps (be sure to lock out at the top of each rep)
      BB Deadlift - 5 reps
      Handstand Pushup - 3 reps

      The deadlifts can be touch and go, but keep perfect posture and technique.

10/14/14

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 10 reps
      Row - 15 reps
#1  Cable Row

      Set 1 - 20 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - ADD 20 more lbs 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 (be sure to lock out at the top of each rep)
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

10/13/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

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

      3 sets x 5 reps - Start with a weight you can easily manage, and then add
      weight for the second and third set.  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 results.

#4  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.  

      Results for the BB Bench Press and 800 meter run on the 50 meter course:
      Bruce Mayo - 3:17
      Don Starr - 3:43
      Scott Johnson - 3:17
      Rob Tijerina - 5 reps at 225 lbs, 13 reps at 175 lbs, 3:25
      Cavason Sutton - 1 rep at 225 lbs, 9 reps at 175 lbs, 3:20

10/11/14

Warmup - 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 (1.5 REP)

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

      Rest between sets.

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

#3  Do 2 rounds of:

      BB Waiter's Walk - 50 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest as needed
      between rounds.  

10/10/14

Warmup - Do 2 sets x 20 reps of Air Squat, then 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
      Hang Clean - 5 reps

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

      5 reps at 50% of clean 1RM
      4 reps at 60% 
      3 reps at 70%
      2 reps at 75%
      None of these reps are touch and go.  Reset your start position for each rep.

      Then do singles above 75%, 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  Do 2 rounds of:

      Double Suicide - 1 rep on the 50 meter course

      Double Under - 50 reps

      American Kettlebell Swing - 25 reps

      BB Front Squat - 10 reps

      This is continuous work.  Go right back to the double suicide after you finish 

      the first round.

      Results for the BB Clean and Standing Broad Jump:
      Rob Tijerina - 205 lbs
      Don Starr - 165 lbs

10/8/14

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

#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 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  Start a timer.  Every even minute (for 5 rounds) do:

      BB Row - 5 reps (heavy)
      Goblet Squat - 10 reps
      Double Under - 15 reps

      So the rounds will start at 0:00, 2:00, 4:00, 6:00, and 8:00 minutes.  

      Results for the 1RM Strict Weighted Pullup and Max Reps Strict Unweighted Pullup:
      Rob Tijerina - 105 lbs and 26 reps
      Val Valdovino - 45 lbs and 14 reps
      Don Starr - 55 lbs and 12 reps

10/7/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 20 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Thruster - 10 reps

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

      5 reps at 60% of Front Squat 1 Rep Max
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%
   
      Then do singles at 85% 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.

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

      Then do singles at 85% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#3  Medicine Ball Wall Ball - 20 reps
      Toes to Bar - 16 reps
      BB Bench Press with Bands and Kettlebells - 12 reps
      REST - 1 minute
      Medicine Ball Wall Ball - 18 reps
      Toes to Bar - 14 reps
      BB Bench Press with Bands and Kettlebells - 10 reps
      REST - 1 minute
      Medicine Ball Wall Ball - 16 reps
      Toes to Bar - 12 reps
      BB Bench Press with Band and Kettlebells - 8 reps

      The motion of the wall ball is essentially the same as a thruster.  Stand in front of a
      wall with the med ball at chest height.  Do a full squat.  As you come up out of the 
      squat, drive the ball up and try to hit the same spot on the wall every rep, about
      10 feet above the ground.  

      Go as heavy as you can for the bench press with bands and kettlebells.  You can
      use kettlebells only, or you can use plates with the kettlebells to add more weight.
      The kettlebell is hanging from the sleeve of the barbell like this:

      Results for the Front Squat and Bench Press 1RM:

      Rob Tijerina - Front Squat - 265 lbs, Bench Press - 255 lbs

      Val Valdovino - Front Squat - 205 lbs, Bench Press - 235 lbs

      Don Starr - Front Squat - 205 lbs, Bench Press - 210 lbs

      Scott Johnson - Front Squat - 275 lbs

      Cavason Sutton - Bench Press - 245 lbs

10/5/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Standing BB Shoulder Press - 6 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  Do 3 rounds of:

      Seated DB Shoulder Press - do as many quality reps as you can in 45 seconds
      REST - 45 seconds
      Prisoner Squat - do as many quality reps as you can in 45 seconds
      REST - 45 seconds
      BB Push Press - do as many quality reps as you can in 45 seconds
      REST - 45 seconds
      Cable Row - do as many quality reps as you can in 45 seconds
      REST - 45 seconds

      Your rest between rounds is the 45 seconds after cable row.  

      Results for the BB Shoulder Press 1RM:
      Don Starr - 155 lbs
      Scott Johnson - 165 lbs
      Cavason Sutton - 145 lbs

10/4/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 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 a set every minute, on the minute for 16 total sets.

      For the first 8 sets (minutes 0 - 7):
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

      For last 8 sets (minutes 8 - 15):
      EVEN minutes - Goblet Squat - as many quality reps as you can in 40 seconds
      ODD minutes - Double Under - as many quality reps as you can in 40 seconds

      Results for the 1RM Back Squat:
      Val Valdovino - 225 lbs
      Don Starr - 225 lbs
      Scott Johnson - 305 lbs
      Cavason Sutton - 330 lbs
      Jason Knoedl - 285 lbs

10/2/14

Warmup - With an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Strict Weighted Pullup

      Take as many sets as you need to work up to a 5 Rep Max.  Then take 75% of
      that weight, and do 4 sets x 5 reps.  Rest between sets.  

#2  Do 2 rounds of:

      Cable Row - 20 reps
      Burpee Broad Jump - 25 meters
      Horizontal Sledgehammer - 20 reps per side
      DB Reverse Fly - 20 reps

      Rest 2 minutes between rounds.

10/1/14

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 9 reps (lock out at the top of each rep)

#1  BB Back Squat 

      1 set x 5 reps at 60% of 1RM
      1 set x 5 reps at 70%
      3 sets x 5 reps at 75%

      Rest between sets.  This is an intentionally lighter squat day.  We will be testing back
      squat 1RM next shift.

#2  BB Rack Press

      Start with a weight that is comfortable for 5 reps.  Add 10 
      lbs every set until you hit a 5 Rep Max.  Rest between sets.

#3  This is 5 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
      Round 5 - Do A, B, C, D and E

      A) DB Incline Press - 12 reps
      B) BB Row - 15 reps
      C) Prisoner Squat - 20 reps
      D) Sledgehammer VS Tire (vertical swing) - 30 seconds per side
      E) Hand Release Pushup - 60 reps

      Rest 1 minute between rounds.