12/31/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      6 sets x 3 reps
      Do as many warmup sets and reps as you like.  The first set that counts
      is at 70% of your bench press 1RM.  Try to add weight each set.

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Goblet Squat                     12 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.  
      For round 1, do 20 pushups, 12 goblets, then 2 rack presses
      For round 2, do 18 pushups, 12 goblets, then 4 rack presses
      Continue the pattern until you complete the 6 rounds.
      Try to stick with the same weight for rack press, for all 6 rounds.  

12/29/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Push Press      6 sets x 3 reps
      Start with a weight you can easily manage and then try to add weight
      each set.

#2  Do 4 rounds of:
      DB Farmer's Walk - 100 meters
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      18" Squat Box Jump - 10 reps

      This is continuous work. 

12/28/15

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

#1  BB Clean + Front Squat + Split Jerk
      This is 7 sets.
      Set 1 - 2 cleans + 1 front squat + 1 jerk at 50% of clean 1RM
      Set 2 - 2 cleans + 1 front squat + 1 jerk at 60%
      Set 3 - 2 cleans + 1 front squat + 1 jerk at 70%
      
      Sets 4 - 7 - do 1 clean + 1 front squat + 1 jerk at anything above 70%
      Try to add weight for sets 5, 6 and 7.

#2  BB Back Squat - All sets are 2 reps.
      Start with a light weight and then take as many sets as you like to work
      up to a 2 Rep Max.

#3  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Double Unders - 100 reps
      Hand Release Pushup - 75 reps
      Pullup - 50 reps
      American Kettlebell Swings - 25 reps

      You can do the double unders, pushups, pullups, and swings in any order.
      You don't have to finish all the double unders before beginning pushups
      or pullups, for example.  You just need to complete the total number of reps
      for each exercise. 

12/26/15

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

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 24 reps
      Go as heavy as you can for each set.

#2  On the 50 meter course, run 800 meters in less than 3:45.
      If you run each 100 meters in 28 seconds, you will finish in just
      under 3:45.
      Then immediately begin:
      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat      10-9-8-7-6-5-4-3-2-1 rep

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

12/25/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Bench Press with BANDS (no pause)
      All sets are 4 reps.  Work your way up to a 4 Rep Max.  Then take off
      10% and do 2 more sets x 4 reps.  Rest between all sets.

#2  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Shots - 10 reps to a 10' target
      1:00 - American Kettlebell Swing - 15 reps
      2:00 - DB Incline Bench Press - 20 reps
      3:00 - 24" Box Jump - 15 reps
      4:00 - Burpee - 10 reps
      5:00 - Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      6:00 - BB Rack Press - 10 reps

      Round 2 starts at 7 minutes.

12/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press      5 sets x 5 reps
      Start with a weight you can easily manage and then add weight by feel.

#2  In 10 minutes, do as many quality rounds as you can of:
      Prisoner Squat - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      Prisoner Squat - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 30 seconds

      Continue this pattern, adding 2 reps per round, until you hit the
      10 minute time limit.  

12/22/15

Warmup - Do 2 sets x 25 reps of Air Squats, then run 25 meters x 5 reps at
      an effort level of 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for 
      rep 4, and 90% for rep 5

#1  Run 50 meters x 5 reps (100% effort)

#2  BB Back Squat - all sets are 4 reps
      Take as many sets as you need to work up to a 4 Rep Max.
      Then take off 10%, and do 2 more sets x 4 reps.

#3  This is 3 rounds.
      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
     
      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest between rounds.  
      (Weights for thrusters are a recommendation.  You can go heavier or lighter.)

12/20/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)
      Kettlebell Deadlift - 20 reps
      Unweighted BB Row - 20 reps

      For the deadlift, both hands are on the kettlebell, and touch
      the kettlebell to the ground every rep.  Keep good posture.  Butt down
      and chest up.  Same motion as a conventional deadlift.

#1  BB Row
      At the start of each minute, do 5 reps.  Do 8 total sets.  Try to stay at the 
      same weight for all 8 sets.

#2  Do 2 rounds of:
      Burpee Pullup 
      Goblet Squat 
      DB Row
      18" Squat Box Jump

      For each exercise, do as many quality reps as you can in 60 seconds, then
      rest 60 seconds, then move on to the next exercise.  For the DB Row, do
      30 seconds per side.  Rest between rounds is also 60 seconds.  

12/19/15

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep
      5 sets x 5 reps
      Do as many warmup reps and sets as you like.  The first set that counts is at
      60% of bench press 1RM.  Try to add weight each set.

#2  This is 5 rounds of continuous work.
      American Kettlebell Swing      12-15-18-21-24 reps
      Hand Release Pushup               24-21-18-15-12 reps
      Run 200 meters with a 25 pound DB (or heavier) - same distance each round

      For Round 1, do 12 swings, 24 pushups, and run 200 meters
      For Round 2, do 15 swings, 21 pushups, and run 200 meters
      Continue the pattern until you complete all five rounds

#3  BB Bench Press (no pause)
      Set 1 - 70% of bench press 1RM to failure
      Set 2 - 60% of bench press 1RM to failure
      Rest between sets.  

12/17/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  Standing Behind the Neck BB Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps
      Start with a weight you can easily manage and then add weight by feel.
      Bring the bar back to the rack position (across your traps) on every rep.

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps

      REST 1 minute between rounds.  

12/16/15

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

#1  BB Power Clean  
      4 sets x 2 reps
      Do as many warmup reps and sets as you like.
      The sets that count are at 75% (or heavier) of clean 1RM

#2  BB Front Squat 
      5 sets x 3 reps with a 3 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The first set that counts is
      at 65% of front squat 1RM.  Try to add weight each set.  

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Double Under - 21 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise (15 burpees, 18 rows,
      21 pushups, and 24 double unders)

      Round 3 start at 8:00.  Again add 3 reps (18 burpees, 21 rows, 24 pushups,
      and 27 double unders)

      You are done when you either fail to complete the required number of reps
      before the start of the next minute, OR you complete all 3 rounds.  

12/14/15

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

#1  Strict Weighted Pullup      6 sets x 3 reps
      Start with a weight you can easily manage and then try to add
      weight each set.

#3  This is 5 rounds.
      R1 - Do A
      R2 - Do A and B
      R3 - Do A, B, and C
      R4 - Do A, B, C and D
      R5 - Do A, B, C, D and E

      Rest 1 minute between rounds.

      A) Pullup - 10 reps
      B) Goblet Squat - 15 reps
      C) DB Incline Bench Press - 20 reps
      D) 24" Box Jump - 25 reps
      E) Cable Row - 30 reps

12/13/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  Do 5 rounds of:
      BB Row - 12 reps
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.
      Go as heavy as you can.  

#2  BB Floor Press
      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

#3  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Pace yourself and try to get the same number of reps each round.  

12/11/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Behind the Neck Standing Shoulder Press - 10 reps
      Clean Grip Row - 15 reps

#1  This is continuous work:
      Goblet Squat      20-18-16-14-12-10 reps
      Toes to Bar         4-6-8-10-12-14 reps

      Do 20 goblet squats, then 4 toes to bar, then 18 goblet squats, then
      6 toes to bar, etc.

#2  BB Split Jerk
      3 sets x 2 reps, both reps you PAUSE for 2 seconds in the bottom of the dip
      3 sets x 2 reps, PAUSE on the first rep, regular tempo on the second rep
      3 sets x 2 reps, both reps are regular tempo

      Try to keep a vertical torso on your dip and drive. 

#3  EZ Curl Bar Nosebreaker
      1 set x 20 reps, 1 set x 15 reps, 1 set x 10 reps
      Go as heavy as you can. 

12/10/15

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

#1  Box Jumps      6 sets x 3 reps
      Start at 24" and then try to add height each set.  

#2  BB Front Squat      5 sets x 3 reps with a 3 second PAUSE at the bottom
      Do as many warmup sets and reps as you like.  The first set that counts 
      is at 65% of your front squat 1RM.  Try to add weight each set.

#3  Do 2 rounds of:
      Burpee - 6 reps
      American Kettlebell Swing - 30 reps
      Burpee - 6 reps
      Air Squat - 30 reps
      Burpee - 6 reps
      Double Under - 30 reps
      Burpee - 6 reps
      Medicine Ball Wall Ball Shots - 30 reps to a 10' target
      Burpee - 6 reps

      REST 3 minutes between rounds.  

12/8/15

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Reverse Fly - 15 reps

#1  BB Row      5 sets x 5 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side (vertical swing)
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps
      Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      REST 3 minutes between rounds.  

12/7/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB  Incline Bench Press - 10 reps
      Air Squat - 15 reps

#1  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

#2  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      3 sets x 3 reps

      Start at 60% of your bench press 1RM.  Add weight by feel for sets 2 - 5.

#3  Hand Release Pushups  
      With a partner, do 200 total pushups.  Only one partner is working at a time.
      Your rest is when your partner is working.  If you are working by yourself, do
      100 total pushups and try to keep the work to rest ratio at about 1:1.

12/5/15

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 Power Jerk - 6 sets x 2 reps
      Anything more than the bar counts as your first set.
      Try to add weight each set.  Work up to a heavy double.

#2  This is continuous work.
      In 7 minutes, do as many quality rounds as you can of:

      Handstand Pushup - 3 reps
      BB Clean Grip Deadlift - 5 reps
      Seated DB Shoulder Press - 7 reps
      Pullup - 9 reps

12/4/15

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  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 - 8 reps

      For the last 10 sets (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 starting position for the second rep.
      Not touch and go.  And don't jump from an unweighted BB straight to 70%.
      Do several reps at 50% and 60% before you start #1.

#2  BB Back Squat      5 sets x 3 reps
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 3 reps at 67.5% of back squat 1RM
      1 set x 3 reps at 72.5% 
      1 set x 3 reps at 77.5%
      2 sets x 3 reps at 82.5%

12/2/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 2 second PAUSE at the bottom

#1  BB Clean Grip Deadlift      4 sets x 5 reps
      For each rep, normal tempo on the way up, and 5 seconds on the way down.
      Start at 80% of your clean 1RM, and then add weight by feel.

#2  For each exercise, do as many quality reps as you can in one minute, then
      rest one minute, then move on to the next exercise.
      Burpee
      Cable Row
      Sledgehammer VS Tire (Vertical Swing, 30 seconds per side)
      Double Under
      Strict Unweighted Pullup
      Medicine Ball Wall Ball Shots to a 10' target

12/1/15

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

#1  BB Incline Bench Press (no pause)
      Do one set x 10 reps with 50% of your bench press 1RM.
      After that, sets are 3 reps.  Keep adding weight each set until 
      you fail.  Then immediately drop 40 lbs and go to failure. 

#2  This is 3 rounds.  One round looks like this:
      Goblet Squat - 20 reps
      Toes to Bar - 16 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Rack Press - 8 reps

      Rest 2 minutes between rounds.   

11/29/15

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps

#1  BB Push Press
      5 sets x 5 reps
      Start with a weight you can easily manage, then try to add weight each
      set and work up to a 5 Rep Max.

#2  In 12 minutes, do as many quality rounds as you can of:
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep
      24" Box Jump - 15 reps
      DB Lateral Raise - 25 reps
      Run 200 meters

      This is continuous work.

11/28/15

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

#1  5-10-5 Shuttle - 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 100% for reps 6 - 10.

#2  BB Back Squat      4 sets x 6 reps
      Set 1 - 6 reps at 62.5% of back squat 1RM
      Set 2 - 6 reps at 67.5%
      Set 3 - 6 reps at 72.5%
      Set 4 - 6 reps at 77.5%

#3  This is one round:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

11/26/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

#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  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Strict Unweighted Pullup - 20 seconds 
      1:00 - Double Under - 30 seconds
      2:00 - DB Row - 40 seconds (20 seconds per side)
      3:00 - 24" Box Jump - 50 seconds

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For each exercise, do as many quality reps as you can in the specified time.

11/25/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs 2" apart)
      Air Squat - 15 reps

#1  BB Bench Press      5 sets x 3 reps
      5 seconds to lower the weight, and a 2 second PAUSE at the bottom of each rep.
      Have a partner with a timer count the 5 seconds down and the 2 second pause.
      Start with a weight you can easily manage and then add weight by feel.

#2  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      At 0:00 - 10 reps of standing BB Push Press AND 20 reps of Hand Release Pushup
      At 2:00 - 10 reps of seated DB Sh Press AND 20 reps of Goblet Squat 
      At 4:00 - 10 reps of DB Inc Bench Press AND 20 reps of Wall Ball Wall Shots
      
      Round 2 starts at 6 minutes.  

#3  BB Incline Bench Press (no pause)
      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 12 reps

11/23/15

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

#1  Standing BB Shoulder Press      5 sets x 5 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Do one round of:
      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 1 minute
      Burpee - As many quality reps as you can in 1 minute
      REST - 1 minute

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps

11/22/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps 

#1  BB Clean and Split Jerk
      Set 1 - 5 cleans + 1 jerk at 50% of clean 1RM
      Set 2 - 4 + 1 at 60%
      Set 3 - 3 + 1 at 70%
      Set 4 - 2 + 1 at 80%
      Sets 5, 6, and 7 - 1 + 1 at anything more than 80%

#2  BB Back Squat
      12 reps at 52.5% of back squat 1RM
      10 reps at 62.5%
      10 reps at 67.5%
      8 reps at 72.5%

#3  This is 3 rounds.  
      Sledgehammer VS Tire (vertical swing, 20 seconds per side)
      Medicine Ball Wall Shots to a 10' target
      Cable Row
      Hand Release Pushup

      Do as many quality reps as you can in 40 seconds, then REST 20 seconds,
      then move on to the next exercise.  Rest between rounds is also 20 seconds.

11/20/15

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

#1  Strict Weighted Pullup      5 sets x 4 reps
      Start with a weight you can easily manage and then add weight each set.

#2  This is 6 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
      Round 6 - Do A, B, C, D, E and F

      Rest 1 minute between rounds.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) American Kettlebell Swing - 15 reps
      D) DB Incline Bench Press - 20 reps
      E) Cable Row - 30 reps
      F) Double Under - 60 reps

11/19/15

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  Hand Release Pushups
      Start a timer.  Do a set every minute, on the minute.  
      The first set is 11 reps, then add one rep per minute.
      You are done when you fail to complete the required number of reps
      before the start of the next minute, or you finish the set of 20 reps.

#2  BB Rack Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Start with a weight you can easily manage, and then try to add weight each set.

#3  Do 2 rounds of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - to failure (same weight you used for the set of 10 reps)

      Rest between sets.  

11/17/15

Warmup - With an unweighted BB, do 2 rounds of:
      Push Press - 5 reps
      Front Squat - 10 reps
      Split Jerk - 5 reps

#1  BB Split Jerk      5 sets x 2 reps
      Do as many warmup reps and sets as you like.
      The first set that counts is at 60% of your clean 1RM. 
      Try to add weight each set.

#2  Start a timer.  Every minute, on the minute, for 8 rounds, do:
      Medicine Ball Wall Shots - 8 reps to a 10' target
      Toes to Bar - 8 reps

11/16/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Back Squat - 15 reps
      Standing Shoulder Press - 10 reps

#1  Do 1 round of:
      American Kettlebell Swing - 25 reps
      Tire Pull - 50 meters (walking backward with 100 lbs in tire)
      Air Squat - 75 reps

#2  BB Front Squat 
      5 sets x 3 reps with a 3 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.
      First set that counts is at 60% of front squat 1RM and then try to add weight
      each set.

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

      Do 14 total sets (7 sets of each exercise).

11/14/15

Warmup - Do 2 rounds of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  Clean Grip BB Row      4 sets x 8 reps
      Start with a weight you can easily manage and then add weight each set.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat - 20 reps 
      1:00 - Cable Row - 20 reps
      2:00 - EZ Curl Bar Nosebreaker - 16 reps 
      3:00 - DB Row - 8 reps per side
      4:00 - Seated DB Shoulder Press - 12 reps
      5:00 - Toes to Bar - 12 reps

      Round 2 starts at 6 minutes.

11/13/15

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

#1  BB Bench Press with BANDS
      PAUSE for 2 seconds at the bottom of the first 2 reps of each set.  Normal 
      tempo for the rest of the reps.  
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      Start with a weight you can easily manage and then try to add weight
      each set.

#2  Do 1 round of:
      DB Incline Bench Press - 40 reps
      REST - 1 minute
      24" Box Jump - 40 reps
      REST - 1 minute
      Hand Release Pushup - 40 reps
      REST - 1 minute
      Double Under - 40 reps
      REST - 1 minute
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target

      You can break up the sets into smaller chunks.  Just try to work
      quickly to complete all 40 reps.  

#3  BB Bench Press (no pause)
      Set 1 - Put 70% of your 1RM on the bar and go to failure
      Set 2 - Put 60% of your 1RM on the bar and go to failure
      Rest between sets.  

11/11/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Close Grip Pushup - 12 reps (tips of thumbs about 2" apart)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Power Jerk
      All sets are 2 reps.  Start light and work up to a 2 Rep Max.

#2  This is 3 rounds.  Round 1 looks like this:
      BB Push Press - 6 reps
      Toes to Bar - 9 reps
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 15 reps
      DB Farmers Walk - 100 meters

      For Round 2, do 9 push presses, 12 toes to bar, 15 db shoulder press,
      and 18 goblet squats.

      For Round 3, do 12 push presses, 15 toes to bar, 18 db shoulder press,
      and 21 goblet squats.
 
      DB Farmers Walk is 100 meters for all 3 rounds.
      Rest 2 minutes between rounds. 

11/10/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean + Front Squat + Split Jerk
      This is 8 sets.
      Set 1 - 2 cleans + 1 front squat + 1 jerk at 50% of clean 1RM
      Set 2 - 2 cleans + 1 front squat + 1 jerk at 60%
      Set 3 - 2 cleans + 1 front squat + 1 jerk at 70%
      
      Sets 4 through 8 - 1 clean + 1 front squat + 1 jerk at anything above 70%
      Try to add weight each set.

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      1 set x 5 reps at 65% of back squat 1RM
      1 set x 5 reps at 70%
      1 set x 5 reps at 75%
      2 sets x 5 reps at 80%

#3  On the 50 meter course, run 800 meters in less than 3:45
      If you run each 100 meters in 28 seconds, you will finish in just under 3:45

11/8/15

Do 1 round of:
      Cable Row - 20 reps (light weight)
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps

#1  BB 3-Position Clean Grip Deadlift
      5 sets x 5 reps

      Pause for 1 second when the BB first breaks contact with the ground, pause
      for 1 second at the knee, and then stand all the way up.  Reset your start
      position for every rep.  Start with a light weight and try to add weight each set.

#2  Do 1 round of:
      Kipping Pullup - 20 reps
      Plate Pull - 80 feet
      BB Row - 20 reps
      Prisoner Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

11/7/15

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Bench Press
      1 set x 10 reps + 1 NEG
      1 set x 8 reps + 1 NEG
      1 set x 6 reps + 1 NEG
      1 set x 4 reps + 1 NEG
      2 sets x 2 reps + 1 NEG

      On the negative reps, 10 seconds to lower the weight, then have a spotter
      help you rerack the weight.  

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Air Squat                           20 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.  
      Try to use the same weight for rack press for all 6 rounds.  

11/5/15

Warmup - At a comfortable pace,  do 1 round of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Push Press - All sets are 3 reps
      Start with a light weight and work up to a 3 Rep Max

#2  This is 4 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

      A) Seated DB Shoulder Press - 12 reps
      B) Cable Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds. 

11/4/15

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Overhead Squat - 10 reps

#1  Depth Jump to a Second Box
      6 sets x 3 reps
      Set up 2 boxes, 3' apart.  Step off an 18" box, land with both feet, and
      immediately jump onto a 24" box.  Try to minimize the ground contact
      time between boxes.  Try to add height to the second box for sets 2-6.
      
#2  BB Back Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      1 set x 8 reps at 60% of back squat 1RM
      1 set x 8 reps at 65%
      1 set x 8 reps at 70%
      1 set x 8 reps at 75%

#3  In 15 minutes, with a partner, do as many quality rounds as you can of:
      Kipping Pullup - 40 reps
      Double Under - 60 reps
      BB Row - 40 reps
      DB Thruster - 60 reps

      Only one partner is working at a time.
      The number of reps is the TOTAL for both partners.  So, for example, for the
      pullups, Partner A could do 12 reps, Partner B could do 12 reps, then Partner A
      could do 8 reps, Partner B could do 8 reps for a total of 40 reps, then they move 
      on to the double under.  Divide the reps any way you want, and the partners 
      don't have to do the same number of reps.   If you working by yourself, cut the
      number of reps per round in half, and try to make your work to rest ratio
      about 1:1

11/2/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 24 reps
      Go as heavy as you can for each set.

#2  In 10 minutes, do as many quality rounds as you can of:
      Burpee Pullup
      BB Row 
      Wall Ball Wall Shots to a 10' target
      DB Incline Bench Press

      For the first round, do 6 reps per exercise. 
      For the second round, do 8 reps per exercise.
      For each round, add 2 reps to each exercise until you reach the 10 minute
      time limit.  

11/1/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      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 100% for reps 6-10

#2  BB Floor Press
      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
      Try to add weight each set.

#3  Do 3 rounds of:
      Goblet Squat
      REST
      Hand Release Pushup
      REST
      24" Box Jump
      REST
      Cable Row
      REST

      For round 1, do as many quality reps as you can in 30 seconds,
      then rest for 30 seconds, then move on to the next exercise.
      Round 2 is 40 seconds of work, 20 seconds of rest.
      Round 3 is 50 seconds of work, 10 seconds of rest.

10/30/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Snatch Grip Push Press (this is behind the neck) - 5 reps
      Unweighted BB Overhead Squat - 5 reps

#1  Standing BB Shoulder Press
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps

      Try to add weight each set.

#2  Do 3 rounds of:
      DB Thruster - 15 reps
      DB Row - 10 reps per side
      Plate Pull - 40 feet
      Seated DB Shoulder Press - 10 reps
   
      Rest between rounds.  

10/29/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Power Clean + Power Jerk
      5 sets of 2 + 2 (2 power cleans  + 2 power jerks)
      Start with a light weight and add weight by feel.

#2  BB Back Squat
      1 set x 12 reps at 50% of back squat 1RM
      1 set x 10 reps at 60%
      1 set x 10 reps at 65%
      1 set x 8 reps at 70% 

#3  Do one set every minute, on the minute.  This is 3 rounds.
      Round 1 looks like this:
      0:00 - Air Squat - 27 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - American Kettlebell Swing - 21 reps
      3:00 - Burpee - 18 reps
      4:00 - REST

      Round 2 starts at 5 minutes, and you subtract 3 reps per exercise.
      Round 2 - 24 air squats, 21 pushups, 18 swings, 15 burpees
      Round 3 starts at 10 minutes, and again subtract 3 reps per exercise.
      Round 3 - 21 air squats, 18 pushups, 15 swings, 12 burpees

10/27/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

#1  Strict Weighted Pullup
      5 sets x 6 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Start a timer.
      0:00 - Med Ball Wall Shots - 15 reps, then BB Row - 15 reps
      2:00 - Med Ball Wall Shots - 17 reps, then BB Row - 13 reps
      4:00 - Med Ball Wall Shots - 19 reps, then BB Row - 11 reps
      6:00 - Med Ball Wall Shots - 21 reps, then BB Row -  9 reps
      8:00 - Med Ball Wall Shots - 23 reps, then BB Row -  7 reps

10/26/15

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

#1  BB Bench Press (1.5 REP)
      1 set x 7 reps, 1 set x 5 reps, 3 sets x 3 reps
      Start with a weight you can easily manage, then try to add weight each set.  
      
#2  EVEN minutes, do 10 reps of Unweighted BB Behind the Neck Thruster
      ODD minutes, do 5 reps of BB Clean Grip Deadlift at 90% of your clean 1RM

      In between Thrusters and Deadlifts, do:
      American Kettlebell Swing - 40 reps
      Toes to Bar - 20 reps
      Hand Release Pushup - 40 reps

      Finish the swings before you move on to toes to bar, and finish the toes to bar
      before you move on to the pushups.

10/24/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Power Jerk - 6 reps

#1  Do 4 rounds of:
      BB Power Jerk - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight that is easily manageable and then try to add weight
      each round.

#2  This is continuous work.
      DB Lateral Raise      20-18-16-14-12-10 reps
      BB Row                      4-6-8-10-12-14 reps

      Do 20 lateral raises, then 4 rows, then 18 lateral raises, then 6 rows, etc.

#3  Weighted Plank      4 sets x 60 seconds
      Have a partner put a bumper plate on your back.
      Rest between sets.  

10/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 9 reps (light weight)
      Unweighted BB Thruster - 7 reps
      18" Squat Box Jump - 5 reps

#1  Do 5 rounds of:
      Box Jump - 5 reps
      BB Front Squat - 3 reps with a 3 second PAUSE  at the bottom of each rep

      For the box jumps, start at 24" and then try to add height each round.  
      For the front squat, start at 60% of your 1RM and then add weight by feel.
      Rest between rounds.  

#2  Do 2 rounds of:
      Burpee - 25 reps
      Double Under - 50 reps
      BB Waiter's Walk - 75 meters
      Prisoner Squat - 100 reps

      Rest between rounds.

10/21/15

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

#1  Clean Grip BB Row
      4 sets x 10 reps
      Start with a weight you can easily manage, and then add weight by feel. 

#2  This is 3 rounds.  Round 1 looks like this:
      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      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

      Rest is 20 seconds between rounds also.

10/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB Incline - 10 reps (light weight)
      Air Squat - 15 reps

#1  You have 2 total minutes to:
      Run a suicide on the 50 meter course, and then do as many Hand Release
      Pushups as you can until you reach 2 minutes.

#2  BB Bench Press with ISOMETRIC 2 second PAUSE at the bottom of each rep
      All sets are 3 reps.  Start with a lighter weight and keep adding weight each set
      until you fail.  Once you fail, immediately drop 40 lbs and go to failure again.

#3  Do 2 rounds of:
      Medicine Ball Wall Ball Shots to a 10' target - 15 reps
      Strict Weighted Pullup - 5 reps
      Close Grip Pushup - 15 reps (tips of thumbs 2" apart)
      DB Step Ups - 10 reps each leg to an 18" Box
      REST - 1 minute
      BB Bench Press - 10 reps

      REST 3 minutes between rounds.  

10/18/15

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 Split Jerk
      3 sets x 2 reps
      4 sets x 1 rep

      Start at 50% of your split jerk 1RM, and then add weight by feel.

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      EZ Curl Bar Nosebreaker - 12 reps
      18" Squat Box Jump - 9 reps
      BB Push Press - 6 reps
      REST - 60 seconds
      Double Under - as many reps as you can in 60 seconds

      Rest 60 seconds between rounds.  

10/17/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean
      We are going for a 1 Rep Max here.
      4 reps at 50% of clean 1RM
      3 reps at 60%
      2 reps at 70%
      Then do singles at 75% and above, until you hit your 1 Rep Max.

#2  Start a timer.
      At 0:00 - Burpee - 21 reps
      At 2:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 4:00 - Burpee - 18 reps
      At 6:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 8:00 - Burpee - 15 reps
      At 10:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec

10/15/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Standing Shoulder Press - 10 reps
      Clean Grip Row - 20 reps

#1  Clean Grip Deadlift      5 sets x 3 reps
      Normal tempo on the way up, and then 5 seconds on the way down.
      Start at 80% of your clean 1RM, and then add weight each set.

#2  Every EVEN minute, do 5 reps of BB Row
      Every ODD minute, do 5 reps of Strict Unweighted Pullup

      When you are not doing rows or pullups, do:
      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Prisoner Squat - 75 reps 

      Finish all the burpees before you move on to the swings, then finish all
      the swings before you move on to the prisoner squats.  You are done when
      you finish all 75 reps of prisoner squats. 

10/14/15

Warmup - Do 2 rounds of:
      Unweighted BB Front Squat - 6 reps
      Unweighted BB Push Press - 8 reps
      DB Reverse Fly - 10 reps
      Pushup - 12 reps (not hand release)

#1  BB Incline Bench Press with a 2 second PAUSE at the bottom of each rep
      All sets are 3 reps
      Start with 45% of your bench press 1RM
      Add weight each set until you hit a 3 Rep Max
      Then take off 10% of your 3RM and do 2 more sets x 3 reps
      Rest between all sets.  

#2  This is 7 rounds.  Round 1 looks like this:
      Goblet Squat - 3 reps (round 2 - 6 reps, round 3 - 9 reps, etc)
      Hand Release Pushup - 12 reps
      DB Row - 8 reps per side
      REST - 30 seconds

      For round 2-7, add 3 goblet squats each round.  So by round 7 you do
      21 goblet squats.  Pushups are 12 reps for all rounds, and rows are 8 reps
      for all rounds.  
      

10/12/15

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Standing DB Shoulder Press - 10 reps
      Air Squat - 10 reps

#1  BB Push Press - this is a 1 Rep Max
      Start with a light weight and then add weight by feel.
      2 sets x 3 reps, 2 sets x 2 reps, then single reps until you hit a 1RM

#2  In 12 minutes, do as many quality rounds as you can of:
      Seated DB Shoulder Press - 8 reps
      Toes to Bar - 8 reps
      Hand Release Pushup - 8 reps
      Prisoner Squat - 8 reps
      REST - 30 seconds
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      Hand Release Pushup - 10 reps
      Prisoner Squat - 10 reps
      REST - 30 seconds
      Seated DB shoulder Press - 12 reps......

      Continue this pattern, adding 2 reps per round, until you hit 12 minutes.  

10/11/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Step Up - 5 reps per side to an 18" box

#1  BB Front Squat - We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like, then do:
      1 set x 4 reps at 60% of front squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% or above, adding weight each set until you hit a 1 Rep Max

#2  Every EVEN minute, run 100 meters in less than 20 seconds
      Every ODD minute, do 7 Burpees

      Do 14 total sets (7 sets of each exercise)

10/9/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#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).  

#2  Cable Row
      1 set x 20 reps
      1 set x 16 reps
      1 set x 12 reps
      1 set x 8 reps
      Try to add weight each set.

#3  On the 50 meter course, run 800 meters for time.

10/8/15

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press (no pause)
      Set 1 - 225 lbs to failure
      Set 2 - If you get 10 or more reps for Set 1, add 50 lbs and go to failure
                 If you get less than 10 reps for Set 1, subtract 50 lbs and go to failure
      Do as many warmup reps and sets 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 lbs and go to failure on the second
      set.  If you get 12 reps at 155 lbs, you would increase to 205 lbs for Set 2.

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under                    20 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.
      For round 1, do 20 pushups, 20 double unders, and 2 reps of rack press.
      For round 2, do 18 pushups, 20 double unders, and 4 reps of rack press.
      Continue this pattern until you complete the 6 rounds.
      Try to use the same weight for rack press for all 6 rounds.

10/6/15

Warmup - Do 2 rounds of:
      Unweighted BB Behind the Neck Thruster - 15 reps
      DB Reverse Fly - 15 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here
      Starting with a light weight, then adding weight each set, do:
      2 sets x 3 reps
      2 sets x 2 reps
      Then as many singles as it takes to hit a 1RM

#2  Do 3 rounds of:
      BB Push Press - 6 reps
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 18 reps

      REST 90 seconds between rounds.  

10/5/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of back squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#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.  

#3  With a 9 minute time limit, get as far as you can with:
      Air Squat - 50 reps
      Run - 200 meters
      American Kettlebell Swing - 25 reps
      Double Under - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Double Suicide - 1 rep

      You are done when either you finish the double suicide, or you hit
      9 minutes, whichever comes first.  

10/3/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - 1 Rep Max
      Starting with a light weight and then, adding weight each set, do:
      1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, then as many sets x 1 rep
      as you need to reach a 1RM.

#2  Strict Unweighted Pullup - One set.  Go to failure.

#3  This is 3 rounds.  Rest 2 minutes between rounds.

      Round 1:
      24" Box Jump - 14 reps
      Burpee - 4 reps
      Goblet Squat - 18 reps
      Burpee - 4 reps
      Cable Row - 22 reps
      Burpee - 4 reps

      Round 2:
      24"Box Jump - 12 reps
      Burpee - 6 reps
      Goblet Squat - 16 reps
      Burpee - 6 reps
      Cable Row - 20 reps
      Burpee - 6 reps

      Round 3:
      24" Box Jump - 10 reps
      Burpee - 8 reps
      Goblet Squat - 14 reps
      Burpee - 8 reps
      Cable Row - 18 reps
      Burpee - 8 reps

10/2/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Bench Press - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of bench press 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#2  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 Row - 12 reps per side
      B) DB Incline Bench Press - 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.  

      Results for BB Bench Press 1RM:
      Rob Tijerina - 270 lbs
      Carlo Anguiano - 325 lbs
      Val Valdovino - 235 lbs
      Scott Johnson - 245 lbs

9/30/15

Warmup - With an unweighted BB, do 2 rounds of:
      Push Press - 5 reps
      Front Squat - 10 reps
      Power Jerk - 5 reps

#1  BB Power Jerk
      All sets are 2 reps.  Start with 60% of your standing shoulder press 1RM.
      Add weight each set until you hit a 2 Rep Max.

#2  Start a timer.  Every minute, on the minute, for 8 rounds, do:
      
      Medicine Ball Wall Shots to a 10' target - 8 reps
      Toes to Bar - 8 reps

      Do 8 rounds.
      

9/29/15

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

#1  Run 50 meters x 10 reps
      Effort level for the 10 reps:  Rep 1 at 50%, Rep 2 at 60%, Rep 3 at 70%, 
      Rep 4 at 80%, Rep 5 at 90%, Reps 6 - 10 at 100%

#2  BB Back Squat with a 3 second PAUSE at the bottom of each rep
      5 sets x 3 reps
      Start with 60% of your back squat 1RM, and then try to add weight each set.

#3  This is one round.
      Tire Pull - 100 meters with 100 lbs in tire (walking backward)
      Air Squat - 80 meters
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

9/27/15

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  BB Row
      4 sets x 8 reps
      Start with a weight you can easily manage, then try to add weight each set.

#2  This is 2 rounds.  Round 1 looks like this:
      Strict Unweighted Pullup - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      Goblet Squat - 60 seconds (as many quality reps as you can)
      REST - 60  seconds
      DB Row - 30 seconds per side (as many quality reps as you can)
      REST - 60 seconds
      Double Under - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
     

9/26/15

Warmup - Do 2 rounds of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Pushup - 15 reps (not hand release)

#1  BB Floor Press
      1 set x 9 reps
      1 set x 6 reps
      4 sets x 3 reps

      Start with 55% of your bench press 1RM, and then add weight by feel.

#2  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - Cable Row - 15 reps, then DB Incline Bench Press - 15 reps
      At 2:00 - American Kettlebell Swing 20 reps, Hand Release Pushup - 20 reps

      Round 2 starts at 4:00
      Round 3 starts at 8:00

9/24/15

Warmup - At a comfortable pace, do one round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Clean Grip Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      
#1  Standing BB Shoulder Press
      Set 1 - 10 reps (you pick the weight)
      Set 2 - Take the weight from Set 1, ADD 20 lbs, and go to failure
      Set 3 - Take the weight from Set 1, SUBTRACT 20 lbs, and go to failure

      Rest between sets.  

#2  Do 3 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 15 reps
      BB Row - 10 reps
      BB Thruster - 5 reps (with a 2 second PAUSE at the TOP of each rep)

      Rest 1 minute between rounds.  

9/23/15

Warmup - Do 25 Air Squats.  Then with an unweighted BB, do 1 round of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  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 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 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

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

#2  BB Back Squat
      1 set x 2 reps at 70% of back squat 1RM
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      1 set x 2 reps at 85%
      2 sets x 1 rep at 90%

9/21/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  Strict Weighted Pullup
      All sets are 5 reps.  Start with a light weight.  Add weight each set until you
      hit a 5 Rep Max.

#2  This is 3 rounds.  Start a timer.  Round 1 looks like this:
      0:00 - Cable Row (as many quality reps as you can in 60 seconds)
      1:00 - Prisoner Squat (as many quality reps as you can in 60 seconds)
      2:00 - Sledgehammer VS Tire (vertical swing) - 30 seconds per side
      3:00 - REST 

      Round 2 starts at 4:00.  Round 3 starts at 8:00

9/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Bench Press
      1 set x 10 reps + 1 Negative Rep
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      2 sets x 2 reps + 1 Negative Rep

      10 seconds to lower the weight on the negatives, then have a spotter help
      you rerack the barbell.

#2  This is 5 rounds of continuous work. 
      American Kettlebell Swing            24-21-18-15-12 reps
      Hand Release Pushup                     12-15-18-21-24 reps
      Run 200 meters with a 25 pound DB (or heavier) - same distance each round

      For round 1, do 24 swings, 12 pushups, then run 200 meters
      For round 2, do 21 swings, 15 pushups, then run 200 meters
      For round 3, do 18 swings, 18 pushups, then run 200 meters
      For round 4, do 15 swings, 21 pushups, then run 200 meters
      For round 5, do 12 swings, 24 pushups, then run 200 meters

9/18/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  BB Push Press      5 sets x 5 reps
      Start with a light weight and then try to add weight each set.

#2  This is continuous work.
      DB Thruster      1-2-3-4-5-6-7-8-9-10 reps
      Toes to Bar        10-9-8-7-6-5-4-3-2-1 rep

      Do 1 thruster, then 10 toes to bar, then 2 thrusters, then 9 toes to bar, etc.

9/17/15

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

#1  On the minute, for 8 minutes, do 3 reps of box jumps.
      Start at 24", then add height.  A good way to add height to the box is with
      bumper plates.  Only add height if you are comfortable with it and know you
      can do 3 reps at that height.  No faceplants please.

#2  BB Front Squat
      Do as many warmups as you like, then:
      1 set x 3 reps at 70% of front squat 1RM
      1 set x 3 reps at 75%
      1 set x 3 reps at 80%
      2 sets x 3 reps at 85%

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Double Under - 21 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise (15 burpees, 18 rows,
      21 pushups, and 24 double unders)

      Round 3 starts at 8:00.  Again add 3 reps (18 burpees, 21 rows, 24 pushups,
      and 27 double unders)  

      You are done when you either fail to complete the required number of reps
      before the start of the next minute, OR you complete the 3 rounds.