12/31/14

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  Strict Weighted Pullup

      3 sets x 8 reps
      Try to add weight each set and see if you can hit an 8 Rep Max by your 3rd set.
      Rest between sets.

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

      Handstand Pushup - as many quality reps as you can in 20 seconds
      BB Row - 10 reps
      Standing BB Shoulder Press - 5 reps with 2 sec PAUSE at the TOP of each rep
      Toes to Bar - 10 reps
      Goblet Squat - 20 reps

12/30/14

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

      1 set x 5 reps at 72% of back squat 1RM
      1 set x 4 reps at 77%
      1 set x 3 reps at 82%
      2 sets x 2 reps at 87% or heavier

      Rest between sets.

#2  Do 10 rounds of:

      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.

#3  BB Incline Bench Press (1.5 REP) - The sets that count are:

      1 set x 5 reps
      1 set x 4 reps
      1 set x 3 reps
      1 set x 2 reps
      2 sets x 1 rep

      Rest between sets.

#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.
      Use the same bar and same weight.

#5  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      This is 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, put 60%
      of your 1RM on the bar and go to failure.
      Rest between sets.  Don't use the same number twice.

12/28/14

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 the traps) at the bottom of each rep.

#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.  

12/27/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

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

      5 reps at 80% of back squat 1RM
      3 reps at 85%
      1 rep at 90%
      1 rep at 92%
      1 rep at 95%
      1 rep at 97%

      Rest between sets.

#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  This is 2 rounds:

      Round 1:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
      
      Round 2:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest between rounds.  The weights for the thrusters are a recommendation.
      You can go heavier or lighter if you like.  

12/25/14

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Back Squat - 6 reps
      Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Clean Grip Row - 12 reps

#1 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.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift (heavy
      but perfect). 
      Every minute, on the half-minute, do 6 pullups.

      It looks like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise. 
      Your last set starts at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both. 

12/24/14

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 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 72% of back squat 1RM or heavier.  Try to add weight
      each set.  Rest between sets.

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

      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      3 sets x 1 rep
      1 set x 12 reps

      Go as heavy as you can.  Rest between sets.  

#3  Do 3 rounds of:

      Hand Release Pushup - 21 reps
      Kipping Pullup - 18 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Burpee - 12 reps
      BB Front Squat - 9 reps
      REST - 1 minute
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps

      Rest as needed between rounds.  

12/22/14

Warmup - Do 1 set x 20 reps of 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  Do 4 rounds of:

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

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

#2  This is 3 rounds.  For each exercise, do as many quality reps
      as you can in 40 seconds, rest for 20 seconds, then move on to the next
      exercise.

      Seated DB Shoulder Press
      24" Box Jump 
      BB Overhead Lunge
      BB Row

      The only rest between rounds is the 20 seconds after BB Row before you start
      back with seated DB shoulder press.  

12/21/14

Warmup - Do 2 sets x 20 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 Front Squat - The sets that count are:
    
      1 set x 5 reps at 70% of Front Squat 1RM
      1 set x 3 reps at 80% 
      1 set x 3 reps at 85%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%
      3 sets x 1 rep at 95% or heavier

      Rest between sets.

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

      0:00 - BB Thruster - 8 reps
      1:00 - Toes to Bar - 8 reps

      Round 2 starts at 2:00, and do 10 reps per exercise.
      Round 3 starts at 4:00, and do 12 reps per exercise.

      Continue to add 2 reps to each exercise every round until either:
      a) you fail to complete the required number of reps by the end of the minute
      b) you complete Round 8 ( 22 reps per exercise)

12/19/14

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

#1  BB Row - all sets are 5 reps.  Start with a comfortable weight.  Add weight
      by feel each set and work up to a 5 Rep Max.  Rest between sets. 

#2  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. 

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

      0:00 - Prisoner Squat - 25 reps
      1:00 - Double Under - As many quality reps as you can in 60 seconds
      2:00 - Plate Front Raise - 20 reps
      3:00 - Cable Row - As many quality reps as you can in 60 seconds
      4:00 - REST

      Round 2 starts at 5:00.

12/18/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 6 reps
      Unweighted BB Thruster - 9 reps
      Close Grip Pushup - 12 reps (hands shoulder width apart, not hand release)
      
#1  BB Back Squat - The sets that count are:

      1 set x 5 reps at 70% of back squat 1RM
      1 set x 4 reps at 75%
      1 set x 3 reps at 80%
      4 sets x 2 reps at 85% or higher (add weight by feel)

      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
      3 sets x 1 rep

      Go as heavy as you can.  Rest between sets.

#3  Do 3 rounds of:

      Run 200 meters in less than 45 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Rest - 2 minutes

      After you finish round 3, rest 2 minutes, then do as many reps as you can
      of Hand Release Pushup in 2 minutes.  

12/16/14

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 - all sets are 5 reps

      Start with a light weight.  Then take as many sets as you need to work
      up to a 5 Rep Max.  Rest between sets.

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

      BB Overhead Squat - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      Cable Row - 12 reps

      This is continuous work.  

12/15/14

Warmup - Do 25 Air Squats, then with an unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Behind the Neck 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 sets and reps as you like.  
      The sets that count are:

      5 reps at 80% of Back Squat 1RM
      3 reps at 85%
      1 rep at 87%
      1 rep at 90%
      1 rep at 92%
      1 rep at 95%

      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.
      

12/13/14

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 Clean Grip Deadlift - 5 sets x 3 reps

      Normal tempo on the way up, then 5 seconds to lower the weight each rep.  Not
      touch and go.  Reset your starting position every rep.  Start with 80% of your 
      clean 1RM.  Try to add weight each set.  Rest between sets.  

#2  This is 5 rounds of continuous work:

      BB Row      7-9-11-13-15 reps
      BB Push Press      15-13-11-9-7 reps
      Squat Box Jump      11 reps each round

      Do 7 rows, 15 push presses, 11 squat box jumps, then 9 rows, 13 push presses,
      11 squat box jumps, etc.

      For the squat box jump, for each rep, do a full squat, and then as you
      come up out of the squat, jump up onto an 18" box.

12/12/14

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 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 70% of Back Squat 1RM or heavier.  Try to add weight
      each set.  Rest between sets. 

#2  Depth Jump to a Second Box      3 sets x 8 reps

      Set up two boxes, 3' apart.  Step off an 18" box, land with both feet, and 
      immediately jump up onto a 24" box.  The goal is to minimize the ground
      contact time between the two boxes.  Be explosive with each rep.
      Rest between sets.  Start with a 24" box for the first set.  If you are comfortable
      with it, go to a taller box for set 2 and set 3.  If you have taller boxes, that's great,
      or putting a bumper plate on top of the box is a good way to add height also.  

#3  BB Bench Press WITH BANDS (no pause)

      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 3 sets x 1 rep

      Go as heavy as you can.  Rest between sets.

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

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

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

12/10/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Push Press - All sets are 3 reps

      Start with a light weight, then take as many sets as you need
      to work up to a 3 Rep Max.  Rest between sets. 

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

      0:00 - Plate Pull - 40 feet
      1:00 - Strict Unweighted Pullup - as many reps as you can in 45 seconds
      2:00 - EZ Curl Bar Nosebreaker - 15 reps
      3:00 - Rest
      4:00 - Standing BB Shoulder Press - 6 reps
      5:00 - Rest

      Round 2 starts at 6:00.  Round 3 starts at 12:00.
      For the standing BB shoulder Press, there is a 2 second PAUSE at the TOP
      and the BOTTOM of each rep.

12/9/14

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
      Push Press - 5 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 80% of front squat 1RM
      3 reps at 85%
      2 reps at 87%
      2 reps at 90%
      1 rep at 92%
      1 rep at 92% or heavier

      Rest between sets.

#2  This is 5 sets.  One set looks like this:

      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 1 rep
      BB Clean - 1 rep (from the floor)
      BB Power Jerk - 1 rep

      Start with 50% of your clean 1RM and then add weight each set.
      Rest between sets.

#3  Do 5 rounds of:

      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Double Under - As many quality reps as you can in 40 seconds
      Rest - 20 seconds

12/7/14

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  Strict Weighted Pullup

      Take as many sets as you need to work up to a 3 Rep Max.
      Rest between sets.

#2  This is three, 5-minute rounds, with one minute of rest between rounds.

      For each round, work continuously at:

      Handstand Pushup - 3 reps
      BB Row - 5 reps
      BB Thruster - 7 reps
      Toes To Bar - 9 reps
      Burpee - 11 reps

      Start back at Handstand Pushups to begin rounds 2 and 3.

12/6/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted Behind the Neck BB Thruster - 10 reps
      Pullup - 5 reps

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

      1 set x 5 reps at 75%
      1 set x 4 reps at 80%
      1 set x 3 reps at 85%
      1 set x 2 reps at 90%
      1 set x 2 reps at 92%

      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 7 reps
      1 set x 4 reps
      3 sets x 1 rep

      Try to add weight each set.  Rest between sets.
      For the isometric pause, try to keep the bar about 1 - 3" off your chest at 
      the bottom of each rep.

#3  This is 5 rounds of continuous work.

      American Kettlebell Swing
      Close Grip Pushup (not hand release, hands no wider than your shoulders)
      Run 200 meters

      Round 1 is 24 Kettlebell Swings, 12 pushups, run 200 meters
      Round 1 is 21 Kettlebell Swings, 15 pushups, run 200 meters
      Round 1 is 18 Kettlebell Swings, 18 pushups, run 200 meters
      Round 1 is 15 Kettlebell Swings, 21 pushups, run 200 meters
      Round 1 is 12 Kettlebell Swings, 24pushups, run 200 meters

12/4/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps

#1  Do 5 sets of:

      BB Front Squat + BB Split Jerk
     
      Set 1 - 3 squats + 3 jerks
      Set 2 - 3 squats + 2 jerks
      Set 3, 4 and 5 - 3 squats + 1 jerk

      Start with a light weight for the first set, then try to add weight each set.
      Rest between sets.

#2  Do 3 rounds of:

      Jump Squat - 20 reps
      REST - 30 seconds
      BB Overhead Lunge - 5 reps per side
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds
      Behind the Neck Standing BB Shoulder Press - 5 reps
      REST - 30 seconds
     

12/3/14

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  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%
      1 set x 1 rep at 90%
      2 sets x 1 rep at 92%
      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

12/1/14

Warmup - Do 2 sets x 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Row - 15 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps with a 5 second PAUSE at the bottom of each rep

#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  Do 2 rounds of:

      Strict Unweighted Pullup - 15 reps
      Plate Pull - 40 feet
      BB Row - 15 reps
      Air Squat - 40 reps
      BB Push Press - 20 reps

      Rest 2 minutes between rounds.