11/30/14

Warmup - At a comfortable pace, do 2 sets x 20 reps of Air Squat.  Then
      do 2 rounds of:
      Cable Row - l5 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Back 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:

      4 sets x 3 reps at 67% of Back Squat 1RM, or heavier.  Try to add weight each set.
      Rest between sets.

#2  Run 50 meters - 10 reps

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

      Rest as needed between reps.

#3  BB Bench Press (no pause)

      Establish a 3 Rep Max.  Do as many warmup sets (all at 3 reps) as you need.
      Rest between sets.

#4  Hand Release Pushup

      As many quality reps as you can in 15 seconds, then rest 15 seconds.
      As many quality reps as you can in 30 seconds, then rest 30 seconds.
      As many quality reps as you can in 45 seconds, then rest 45 seconds.
      As many quality reps as you can in 60 seconds, then rest 60 seconds.
      As many quality reps as you can in 75 seconds

11/28/14

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

#1  BB Standing Behind the Neck Press

      5 sets x 5 reps

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

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      Goblet Squat - 25 reps
      Pullup - 20 reps
      DB Thruster - 15 reps

      Rest 1 minute
      Hand Stand Pushup - As many quality reps as you can in one minute
      Rest 1 minute

      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps
      Pullup - 25 reps
      DB Thruster - 30 reps
      

11/27/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

#1  Clean and Split Jerk

      1 set x 3 reps at 55% of 1RM
      1 set x 2 reps at 65%
      1 set x 1 rep at 75%
      5 sets x 1 rep at 80% or above

      Rest between sets.

#2  BB Front Squat

      3 reps at 75% of 1RM
      3 reps at 80%
      3 reps at 85%
      3 reps at 87%
      3 reps at 90%

      Rest between sets.

#3  Do 5 rounds of:

      Burpee - 10 reps
      Run - 100 meters

      Rest 1 minute between rounds.  

11/25/14

Warmup - With an unweighted BB, do 1 round of:
      Row - 20 reps
      Back Squat - 15 reps
      Standing Shoulder Press - 10 reps

#1  BB Row - 3 reps per set.  Start with a comfortable weight and do 3 reps.
      Add weight by feel each set and work up to a 3 Rep Max.  Rest between sets.

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

      BB Thruster - 6 reps with a 2 second PAUSE at the TOP of each rep
      Strict Weighted Pullup - 6 reps
      Hand Release Pushup - 18 reps
      Cable Row - 18 reps

11/24/14

Warmup - Do 25 Air Squats, then 2 rounds of:
      Unweighted BB Push Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Bench Press - 15 reps (light weight)

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

      5 reps at 75% of Back Squat 1RM
      4 reps at 80%
      3 reps at 85%
      2 reps at 87%
      2 reps at 90%
      2 reps at 90%

      Rest between sets.  

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep - 5 reps per set

      Start with 60% of your bench press 1RM, and do 5 reps.  Add 10 lbs each set, 
      until you fail.  As soon as you fail, decrease the load by 40 lbs and go to failure
      again.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (no pause) - 10 reps
      Burpee - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      18" Squat Box Jump - 15 reps
      BB Bench Press (no pause) - go to failure with the same weight you used for 10 reps

      Rest between rounds.  
      For each rep of the squat box jump, do a full squat, and then as you come up out
      of the squat, jump up onto the box.  

11/22/14

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

#1  DB Lateral Raise      20-18-16-14-12-10 reps
      Toes To Bar               4-6-8-10-12-14 reps

      This is continuous work.  Do 20 lateral raises, then 4 toes to bar, then 18 lateral
      raises, then 6 toes to bar, etc.

#2  Do 3 rounds of:

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

      Rest between rounds.

#3  This is 12 sets.  Sets start on the minute and half-minute, and are 20 seconds
      of work followed by 10 seconds of rest.

      The last set starts at 5 minutes and 30 seconds.

      Do 6 sets each of:
      Plate Front Raise
      DB Reverse Fly

      Do all 6 sets of the front raise, and then move on to the reverse fly.
      Pace yourself.  Try to do about the same number of reps per set for each exercise.  

11/21/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Standing Press - 8 reps
      Front Squat - 8 reps
      Push Press - 8 reps

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

      1 set x 5 reps at 80% of Back Squat 1RM
      1 set x 4 reps at 82%
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      3 sets x 1 rep at 90%

      Rest between sets.

#2  Do 3 rounds of:

      Double Under - 35 reps
      Prisoner Squat - 30 reps
      Hand Release Pushup - 25 reps
      24" Box Jump - 20 reps
      BB Thruster - 15 reps
      Strict Pullup - 10 reps
      BB Front Squat - 5 reps

      Rest 2 minutes between rounds.  

11/19/14

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

11/18/14

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps
      BB Bench Press with BANDS + Kettlebells - 10 reps (light weight)

#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:

      4 sets x 3 reps at 65% (or heavier) of back squat 1RM.  Try to add weight each set.

      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 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.  

11/16/14

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

#1  Standing BB Shoulder Press with a 2 second PAUSE at the top of each rep

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

      Rest between sets.  

#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.  

11/15/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps (no pause)
      Push Press - 5 reps

#1  BB Front Squat (no pause) 

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

      Rest between sets.

#2  BB Clean + Split Jerk

      1 set x 4 reps of clean + 1 split jerk (50% of clean 1RM)
      1 set x 3 reps of clean + 1 split jerk (60% of clean 1RM)
      1 set x 2 reps of clean + 1 split jerk (70% of clean 1RM)
      1 set x 1 rep of clean + 1 split jerk (80% of clean 1RM)
      3 sets x 1 rep of clean + 1 split jerk (80% of clean 1RM or heavier)

      Rest between sets.  

#3  Run 800 meters on the 50 meter course in less than 3:45
      REST 1 minute
      Air Squat - 80 reps

11/13/14

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

#1  BB Row - Every minute, on the minute, do 8 reps.
      Do 8 total sets.  Try to use the same weight for all 8 sets.

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

      Strict Weighted Pullup - 6 reps
      Medicine Ball Wall Shots - 12 reps
      Cable Row - 18 reps
      Double Under - 24 reps

      (#2 is continuous work.) 

11/12/14

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

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

      8 reps at 70% of back squat 1RM
      8 reps at 75%
      8 reps at 80%

      Rest between sets.

#2  BB Bench Press WITH BANDS (1.5 REP)

      5 sets x 3 reps - start with a weight you can easily manage, and then try
      to add weight each set.  Rest between sets.

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:

      0:00 - BB Front Squat - 3 reps + BB Push Press - 3 reps
      1:00 - BB Bench Press with a 2 sec ISOMETRIC PAUSE each rep - 6 reps
      2:00 - Plate Pull - 40 feet
      3:00 - Hand Release Pushup - 20 reps
      4:00 - Burpee - 15 reps
      5:00 - REST

      Round 2 starts at 6 minutes.  Round 3 starts at 12 minutes.

11/10/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Behind the Neck Thruster - 20 reps
      Cable Row - 20 reps (light weight)

#1  Standing BB Shoulder Press

      1 set x 12 reps, 1 set x 8 reps, 1 set x 4 reps, 1 set x 16 reps

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

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

      Unweighted BB Overhead Squat  - 12 reps
      American Kettlebell Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 45 seconds

11/9/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps (no pause)
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps (no pause)
      Push Press - 5 reps

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

      1 set x 10 reps at 65% of back squat 1RM
      1 set x 10 reps at 70%
      2 sets x 10 reps at 75%

      Rest between sets.

#2  Do one set, every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Thruster - 12 reps
      1:00 - BB Row - 12 reps
      2:00 - Hand Release Pushup - 12 reps
      3:00 - 24" Box Jump - 12 reps

      Round 2 starts at 4:00, and do 14 reps per exercise.
      Round 3 starts at 8:00, and do 16 reps per exercise.

      Continue to add 2 reps to each exercise every round until either:
      a) you fail to complete one of the sets in one minute
      b) you complete Round 5 (20 reps per exercise)

11/7/14

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

#1  Strict Weighted Pullup

      Take as many sets as you need to work up to a 5 Rep Max.  Then take
      80% of that weight, and do 3 sets x 5 reps.  Rest between sets.

#2  Start a timer.  This is 14 total sets.

      On EVEN minutes, run 100 meters in less than 20 seconds.
      On ODD minutes, do 7 burpees.

      So you will do 7 sets of the 100 meter run, and 7 sets of burpees.

11/6/14

Warmup - At a comfortable pace, do 2 rounds of:
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 12 reps

#1  BB Back 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:

      5 sets x 3 reps at 62% of 1RM or higher.  Try to add weight each set.

      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.  Rest between sets.  

#3  This is continuous work.

      Hand Release Pushup      25-20-15-10-5 reps
      Goblet Squat      5-10-15-20-25 reps

      Do 25 pushups, then 5 squats, then 20 pushups, then 10 squats, etc.  

#4  BB Bench Press (no pause)

      Set 1 - Do as many reps as you can at 70% of 1RM, then 1 Negative Rep
      REST - 60 seconds
      Set 2 - Do as many reps as you can at 60% of 1RM, then 1 Negative Rep

      For the negative reps, lower the weight as slowly as you can to your chest and
      then have your spotter help you rerack the weight.

11/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Do a set every minute on the minute, for 10 total sets.

      EVEN minutes, do 5 reps of Standing Behind the Neck BB Shoulder Press
      ODD minutes, do 15 reps of Goblet Squat

      Try to use the same weight for Shoulder Press and the same weight for
      Goblet Squat for all sets.

#2  Do 1 round of:

      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

11/3/14

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 with a 5 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps

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

      The sets that count are:

      5 reps at 72% of front squat 1RM

      5 reps at 77%

      5 reps at 82%

      5 reps at 82%

      5 reps at 82% or heavier

      Rest between sets.

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

      For the first 8 sets (minutes 0 - 7):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the last 8 minutes (minutes 8 - 15):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean + jerks at 75%, reset your start position for the second rep.  Not
      touch and go.

11/1/14

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

#1  Clean Grip Deadlift - Do as many warmup reps and sets as you like.
      The sets that count are at 85% of your clean 1RM or heavier. 

      3 reps x 5 sets

      Rest between sets.  Add weight by feel.  If you are rounding your back,
      the weight is too heavy!!!  We want perfect posture on all reps.  Reset your
      start position for every rep.  These are not touch and go.

#2  This is one round:

      Cable Row
      Goblet Squat
      Sledgehammer VS Tire (vertical swing)
      Burpee

      For each exercise, do as many quality reps as you can in 90 seconds,
      rest for 60 seconds, then move on to the next exercise.  For the sledgehammer,
      do 45 seconds swinging left handed and 45 seconds swinging right handed.