2/28/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Cable Row - 15 reps (light weight)

#1  BB Bench Press (no pause, no touch)

      1 set x 11 reps
      1 set x 8 reps
      1 set x 5 reps
      3 sets x 2 reps

      Keep the bar about 1 - 3" off your chest at the bottom of each rep.
      Rest between sets.

#2  Do 1 round of:

      Goblet Squat - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup  - 15 reps
      Hand Release Pushup - 15 reps
      REST - 60 seconds
      BB Rack Press - 10 reps

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

      1 set x 4 reps at 82% of back squat 1RM
      1 set x 3 reps at 85%
      1 set x 2 reps at 87%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%

      Rest between sets.

#4  (This is the same as #2) Do 1 round of:

      Goblet Squat - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup - 15 reps
      Hand Release Pushup - 15 reps
      REST - 60 seconds
      BB Rack Press - 10 reps

2/26/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Do 4 rounds of:

      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Burpee - 11 reps
      BB Thruster - 8 reps with a 2 second PAUSE at the TOP of each rep

      Rest 1 minute between rounds.

#2  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.

2/25/15

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% clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 7 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.

#2  BB Back Squat with a 2 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 67% of back squat 1RM or heavier.  Add weight if you can
      each set.  Rest between sets.  

2/23/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 12 reps

#1  Do 4 rounds of:

      BB Ground to Overhead - 5 reps
      BB Row - 10 reps
      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps

      This is continuous work.

#2  Strict Weighted Pullup

      5 sets x 3 reps

      Start with a weight that is easily manageable.  Try to add weight each set.
      Rest between sets.  

2/22/15

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

#1  BB Bench Press WITH BANDS and a 2 second PAUSE at the bottom

      1 set x 6 reps
      1 set x 5 reps 
      1 set x 4 reps 
      1 set x 3 reps 
      1 set x 2 reps
      1 set x 10 reps

      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.  

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

      3 reps at 75% of front squat 1RM
      3 reps at 80%
      2 reps at 85%
      2 reps at 87%
      1 rep at 90%
      1 rep at 90%

      Rest between sets.  

#3  This is 6 rounds.

      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under - 20 reps each round
      BB Bench Press (no pause)      2-4-6-8-10-12 reps

      Rest one minute between rounds.
      For round 1, do 20 pushups, 20 double unders, 2 reps of BB Bench then rest 1 min
      For round 2, do 18 pushups, 20 double unders, 4 reps of BB Bench then rest 1 min
      Continue the pattern until you complete the 6 rounds.

      Try to stick with the same weight for bench press for all 6 rounds.  
      

2/20/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Push Press - 10 reps
      Air Squat - 15 reps
      Run 100 meters

#1  Start a timer.
      EVEN minutes - run 100 meters in less than 20 seconds
      ODD minutes - do 7 Burpees

      Do 12 total sets (run 100m six times, and six sets of Burpees)

#2  Do 6 rounds of:

      BB Front Squat - 3 reps
      BB Push Press - 2 reps
      BB Split Jerk - 1 rep

      Start light and try to add weight each round.  Rest between rounds. 
      Do all 6 reps without setting the bar down.   

2/19/15

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 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% of back squat 1RM
      1 set x 4 reps at 80%
      1 set x 3 reps at 85%
      3 sets x 2 reps at 90%

      Rest between sets.

#2  This is 3 rounds.  Each round is 5 minutes of continuous work.
      Rest 1 minute between rounds.  One round looks like this:

      Suicide on the 50 meter course - 1 rep
      Goblet Squat - 20 reps
      Farmer's Walk - 100 meters
      BB Front Squat with a 2 second PAUSE at the bottom of each rep - 4 reps
      Toes to Bar - 12 reps

      If you finish the toes to bar and there is still time left in the round, start over
      at the suicide.  And start each round with the suicide.  

2/17/15

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Do 1 round of:

      Strict Unweighted Pullup - 25 reps
      Plate Pull - 80 feet
      BB Row - 25 reps
      Double Under - 80 reps
      BB Push Press - 25 reps

      It is fine if you have to break up the exercises into multiple sets to
      finish all the reps. 

#2  BB Clean Grip Deadlift      5 sets x 3 reps

      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. 

2/16/15

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Front Squat - 10 reps
      Pushup (1.5 REP) - 10 reps

#1  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

      Try to add weight each set.  Rest between sets.  

#2  Do one set every minute, on the minute.  This is 3 rounds.
      Round 1 look like this:

      0:00 - Air Squat - 21 reps
      1:00 - Hand Release Pushup - 18 reps
      2:00 - American Kettlebell Swing - 15 reps
      3:00 - Burpee - 12 reps
      4:00 - REST 

      Round 2 starts at 5 minutes, and you add 3 reps per exercise.  So for round 2
      do 24 air squats, 21 pushups, 18 swings, and 15 burpees.  Round 3 starts at 10
      minutes, and you add 3 more reps per exercise.  So for round 3 do 27 air squats,
      24 pushups, 21 swings, and 18 burpees.

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

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

      Rest between sets.  

2/14/15

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

#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.  Rest between sets.

2/13/15

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
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  This is 4 rounds.  Start with 55% of your clean 1RM and then try to add 
      weight each round.
      Rounds 1 + 2 look like this:

      BB Clean Grip Deadlift - 2 reps 
      Hang Clean - 2 reps 
      Clean (from floor) - 2 reps
      Split Jerk - 2 reps

      For rounds 3 + 4, just 1 rep of each exercise.  Add weight by feel.
      After round 4, do:

      BB Clean + Split Jerk      4 sets x 1 rep at 75% (or heavier) of clean 1RM 

      Rest between all rounds and sets.  

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

      Pullup - 50 reps
      Hand Release Pushup - 100 reps

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

#3  BB Back Squat with a 3 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 65% or heavier of back squat 1RM.  Go up in weight each set
      if you can.  Rest between sets.  

2/11/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Front Squat - 12 reps
      Standing Shoulder Press - 9 reps

#1  Start a timer.  This is one round. 

      Goblet Squat
      DB Reverse Fly
      American Kettlebell Swing
      Air Squat
      Pullup (kipping or strict)

      For each exercise, do as many quality reps as you can in 60 seconds.
      Then move to the next exercise.  This is 5 total minutes.

#2  BB Clean Grip Row

      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  Cable Row

      Set 1 - 10 reps
      Set 2 - ADD 20 lbs to the weight you used in set 1 and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used in set 1 and go to failure

      Rest between sets. 

2/10/15

Warmup - Do 5 rounds of:
      Run 25 meters
      DB Thruster - 7 reps (light weight)

      Effort level for the 25 meter runs is 50% for the first rep, then 60%, 
      70%, 80%, and 90% for the 5th rep

#1  Run 50 meters - 6 reps at 100% effort

      Rest about a minute between reps

#2  BB Incline Bench Press (1.5 REP) 

      1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps

      Go as heavy as you can.  Rest between sets.

#3 Do 8 rounds of:

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

      Pace yourself and try to get about the same number of reps of pushups
      each round and about the same number of prisoner squats each round.  

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

      5 reps at 75%
      5 reps at 80%
      5 reps at 85%
      5 reps at 85%
      5 reps at 85% or heavier

      Rest between sets.  

2/8/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 15 reps
      Unweighted BB Thruster - 10 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

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

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

      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Clean Grip Row - 8 reps
      Seated DB Shoulder Press - 10 reps

      For round 2, add 3 reps per exercise (7, 9, 11, 13 reps)
      For round 3, add 3 more reps per exercise (10, 12, 14, 16 reps)

      Rest 1 minute between rounds.  

2/7/15

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

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

      5 reps at 70% of back squat 1RM
      5 reps at 75%
      5 reps at 80%
      5 reps at 80%
      5 reps at 80% or heavier

      Rest between sets.

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

      0:00 - Squat Box Jump (18" Box) - 40 seconds (as many quality reps as you can)
      1:00 - DB Waiter's Walk - 50 meters
      2:00 - BB Thruster - 40 seconds (as many quality reps as you can)
      3:00 - Run 100 meters in less than 20 seconds

      Round 2 starts at 4 minutes.  Round 3 starts at 8 minutes.

      For the waiter's walk, you are carrying two dumbbells.  One hand is overhead,
      the other hand is down by your side.  Switch hands at 25 meters.

      For the BB Thrusters, PAUSE for 2 SECONDS at the BOTTOM and at the TOP
      of each rep.

2/5/15

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 5 sec PAUSE at the bottom of each rep

#1  EVEN minutes - BB Push Press - 5 reps
      ODD minutes - Cable Row - 10 reps

      Do a set every minute on the minute, for 16 total sets.
      8 sets of push press and 8 sets of cable row.

#2  Do 2 rounds of:

      Sledgehammer VS Tire (vertical swing) - 1 minute (30 sec per side)
      DB Thruster - 20 reps
      Toes to Bar - 20 reps
      Goblet Squat - 20 reps
      Double Under - 20 reps

      Rest 2 minutes between rounds. 

2/4/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 15 reps (not hand release)

#1  BB Back Squat - Do as many warmup sets and reps 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%
      1 set x 10 reps at 75%

      Rest between sets.

#2  This is one round.

      Run 800 meters on the 50 meter course, in less than 4 minutes.
      REST 1 minute
      Prisoner Squat - 80 reps
      REST 1 minute
      American Kettlebell Swing - 60 reps
      REST 1 minute
      Hand Release Pushup - 40 reps
      REST 1 minute
      Burpee - 20 reps

#3  BB Floor Press

      1 set x 12 reps
      1 set x 9 reps
      3 sets x 6 reps  (try to hit a 6 Rep Max by the third set of 6 reps.)

      Rest between sets.  

2/2/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 2 second PAUSE at the bottom
      Behind the Neck Standing Shoulder Press - 10 reps
      Row - 15 reps

#1  BB Stand on the Band Deadlift      5-5-5-5 reps

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#2  Every minute, on the minute, do 3 reps of BB Row
      Every minute, on the half-minute, do 6 Pullups

      It should look like this:
      0:00 - BB Row - 3 reps
      0:30 - pullup - 6 reps
      1:00 - BB Row - 3 reps
      1:30 - pullup - 6 reps
      ......continuing this pattern until you have completed 10 sets of each
      exercise.  Your last set will start at the 9:30 mark.  You can kip on
      the pullups.
      TRY TO USE A DIFFERENT GRIP FOR EACH SET OF PULLUPS.
      You can go wider, more narrow, overhand, underhand, alternating, or
      any other variation.