4/30/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Shoulder Press - 5 reps

#1  Strict Weighted Pullup

      6 sets x 3 reps
      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.

#2  This is 5 rounds of continuous work:

      Goblet Squat - 10 reps
      Clean Grip BB Row - 5 reps
      BB Push Press - 5 reps
      Toes to Bar - 10 reps

4/29/15

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press (no pause)

      7 reps + 1 Negative Rep
      6 reps + 1 Negative Rep
      5 reps + 1 Negative Rep
      4 reps + 1 Negative Rep
      3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your
      spotter help you rerack the weight.  Start with 60% of your Bench Press 1RM
      and then try to add weight each set.  Rest between sets.  

#2  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.   So, for
      round 2, do 24 air squats, 21 pushups, 18 swings, and 15 burpees.  Round 3
      starts at 10 minutes and you subtract 3 more reps per exercise.  So for round
      3 do 21 air squats, 18 pushups, 15 swings, and 12 burpees.

#3  BB Back Squat

      Do as many warmup reps and sets as you like.
      The sets that count are 5 sets x 2 reps at 72% of back squat 1RM
      All reps are at 72%

4/27/15

Warmup - At a comfortable pace, 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

#1  Standing BB Behind the Neck Shoulder Press

      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps

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

#2  This is continuous work.

      DB Thruster      15-13-11-9-7-5 reps
      Toes to Bar        5-7-9-11-13-15 reps

      Do 15 thrusters then 5 toes to bar, then 13 thrusters, then 7 toes to bar, etc.  

4/26/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 25 reps
      Pushup - 15 reps (not hand release)
      Pullup - 5 reps

#1  BB Front Squat
      
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 3 reps at 75% of front squat 1RM

#2  BB Hang Clean + Clean (from the floor) + Split Jerk

      1 set x (3 hang cleans + 1 clean + 1 split jerk)
      2 sets x (2 hang cleans + 1 clean + 1 split jerk)
      3 sets x (1 hang clean + 1 clean + 1 split jerk)
      4 sets x (1 clean + 1 split jerk)

      Anything more than the bar counts as your first set.
      Add weight by feel.  Rest between sets.
      
#3  Do 1 round of:

      Suicide - 1 rep (single suicide, not a double)
      Double Under - 50 reps
      Air Squat - 50 reps
      Tire Pull - 50 meters with 100 lbs in the tire
      Air Squat - 50 reps
      Double Under - 50 reps
      Suicide - 1 rep (single suicide, not a double)

4/24/15

Warmup - At a comfortable pace, do 1 round of:
      Hand Release Pushup - 60 seconds of work
      REST - 60 seconds
      DB Reverse Fly - 60 seconds of work (light weight)
      REST - 60 seconds
      Unweighted Behind the Neck BB Thruster - 60 seconds of work

#1  BB Stand on the Band Deadlift

      5 sets x 5 reps
      Start with a weight you can easily manage and then add weight by feel.
      Rest between sets.

#2  Every EVEN minute - Double Under - 15 reps
      Every ODD minute - Strict Unweighted Pullup

      For the pullups, you pick the number for the first set.  Let's say you pick 7 reps
      for the first set, for example.  For the second set, you would do 8 reps, and then
      continue to add one rep every odd minute.  You are done when either you fail to
      complete the required number of reps by the end of the minute, or you complete
      8 sets.  So if you started at 7 reps, your last set would be 14 reps.  Try to start with 
      a number that will allow you to get through at least 5 rounds and hopefully all 8.  

4/23/15

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Row - 15 reps
      Unweighted BB Front Squat - 10 reps
      Unweighted BB Thruster (2 sec PAUSE at the top and bottom of each rep) - 5 reps

#1  BB Bench Press with a 2 second ISOMETRIC PAUSE

      1 set x 12 reps, 1 set x 8 reps, 1 set x 4 reps, 2 sets x 2 reps

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

#2  Do 3 rounds of:

      Hand Release Clapping Pushup - 7 reps
      DB Incline Bench Press - 14 reps
      Goblet Squat - 21 reps
      Double Under - 28 reps

      Rest 60 seconds between rounds.

#3  BB Back Squat 

      Do as many warmup reps and sets as you like.
      The sets that count are 5 sets x 2 reps at 70% of back squat 1RM
      Rest between sets.  

4/21/15

Warmup - With an unweighted BB, do 3 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Split Jerk - 5 reps

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

      Anything more than the bar counts for your first set.  
      Add weight by feel.  Rest between sets.

#2  This is 10 minutes:

      DB Thruster - 10 reps
      18" Squat Box Jump - 10 reps
      DB Lateral Raise - 10 reps
      REST - 30 seconds
      DB Thruster - 12 reps
      18" Squat Box Jump - 12 reps
      DB Lateral Raise - 12 reps
      REST - 30 seconds
      DB Thruster - 14 reps...

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

4/20/15

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

#1  BB Back Squat (no pause)

      1 set x 10 reps at 55% of back squat 1RM
      1 set x 8 reps at 60%
      1 set x 6 reps at 65%
      1 set x 4 reps at 70%
      1 set x 2 reps at 75%

      Rest between sets.

#2  This is one round of continuous work.

      Double Suicide - 1 rep on the 50 meter course
      Toes to Bar - 5 reps
      Air Squat - 40 reps
      Toes to Bar - 5 reps
      American Kettlebell Swing - 30 reps
      Toes to Bar - 5 reps
      Cable Row - 20 reps
      Toes to Bar - 5 reps
      BB Push Press - 10 reps
      Toes to Bar - 5 reps
      BB Ground to Overhead - 5 reps

4/18/15

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

#1  BB Clean Grip Row

      5 sets x 3 reps
      Start with 65% of your clean 1RM.  Add weight by feel.
      Rest between sets. 

#2  Do 2 rounds of:

      Cable Row - 15 reps
      Plate Pull - 80 feet
      Strict Unweighted Pullup - 15 reps
      Double Under - 40 reps
      DB Reverse Fly - 15 reps

      Rest 2 minutes between rounds.  

4/17/15

Warmup - This is one round.  For 5 minutes, at a comfortable pace, do:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Incline Bench Press
      
      5 sets x 5 reps
      Start with a weight you can easily manage.  Add weight by feel.
      Rest between sets.

#2  Every minute, on the minute, do 2 reps of Clean Grip Deadlift (NOT touch
      and go) at 105% of clean 1RM.  In between sets of deadlift, complete the 
      following:

      Prisoner Squat - 75 reps
      Hand Release Pushup - 50 reps
      Burpee - 25 reps

      Complete all the squats before moving on to the pushups, and complete all
      the pushups before moving on to the burpees.  You are done with #2 when you
      complete all the burpees.

#3  BB Front Squat (1.5 REP)

      5 sets x 3 reps
      Start with 60% of front squat 1RM
      Add weight by feel.
      Rest between sets.  

4/15/15

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

#1  Standing BB Shoulder Press
      Every minute, on the minute, do 3 reps.  Do 8 total sets.
      Try to use the same weight for all 8 sets.

#2 Do 1 round of:

      Burpee - 10 reps
      Toes To Bar - 12 reps
      Seated DB Shoulder Press - 14 reps
      Cable Row - 16 reps
      Medicine Ball Wall Ball - 18 reps to a 10' target

      REST - 2 minutes

      Medicine Ball Wall Ball - 18 reps to a 10' target
      Cable Row - 16 reps
      Seated DB Shoulder Press - 14 reps
      Toes to Bar - 12 reps
      Burpee - 10 reps

4/14/15

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  BB Back Squat 
      5 sets x 5 reps with a 2 second PAUSE at the bottom of only the FIRST rep
      of each set.  Start with a weight you can easily manage and then add
      weight by feel.  Don't go heavier than 75% of your back squat 1RM.

#2  Do a set every minute, on the minute, for 24 total sets.

      For the first 8 sets (minutes 0-7):
      EVEN minutes - BB Clean + Split Jerk - 3 reps at 65% of clean 1RM
      ODD minutes - 24" Box Jump - 6 reps

      For the middle 8 sets (minutes 8-15):
      EVEN minutes - BB Clean + Split Jerk - 2 reps at 75% of clean 1RM
      ODD minutes - 30" Box Jump - 4 reps

      For the last 8 sets (minutes 16-23):
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 85% of clean 1RM
      ODD minutes - 36" Box Jump - 2 reps

      No touch and go reps.  Reset your start position on sets with 2 or more reps.
      If you don't have different height boxes, one simple way to add height is to 
      add bumper plates on top of the box.  

4/12/15

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

#1  Cable Row

      1 set x 15 reps, 1 set x 10 reps, 3 sets x 5 reps
      Go as heavy as you can.  Rest between sets.

#2  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 to break up the exercises into multiple sets in order to complete
      all reps.

4/11/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup  - 10 reps
      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, then 100% for reps 6 - 10.  

#2  BB Bench Press (no pause)

      Set 1 - 225 lbs to failure
      Set 2 - If you complete 10 or more reps on Set 1, add 50 lbs and go to failure
                  If you get less than 10 reps on 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 definitely use less weight than 225 lbs for Set 1.  As an example, if you do
      the first set with 155 lbs and you get 8 reps, you would then drop to 105 lbs and
      go to failure on the second set.  If you get 12 reps at 155, you would increase to
      205 lbs for Set 2.  Rest between sets.  We will post results.

#3  Do 2 rounds of:

      BB Rack Press (60% of bench press 1RM)
      Hand Release Pushup 
      Goblet Squat
      EZ Curl Bar Nosebreaker
      DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 45 seconds, then rest for
      45 seconds, then move on to the next exercise.  Your only rest between rounds 1 
      and 2 is the 45 seconds of rest after the DB Incline Bench Press.

      Results for #2:
      Scott Johnson - 225 lbs x 2 reps, 175 lbs x 12 reps
      Don Starr - 225 lbs x 2 reps, 175 lbs x 15 reps
      Joe Richardson - 225 lbs x 4 reps, 175 lbs x 15 reps
      Troy Etheredge - 225 lbs x 12 reps, 275 lbs x 1 rep
      Carlo Anguiano - 225 lbs x 15 reps, 275 lbs x 5 reps

4/9/15

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Push Press
      We are going for a 1 Rep Max here.
      Start with a light weight and then add by feel.

      2 sets x 3 reps, 2 sets x 2 reps, and then single reps until you hit a 1RM

      Rest between sets.  We will post results.

#2  BB Front Squat + Split Jerk

      5 sets x (3 front squats + 1 split jerk)

      Start light and add weight by feel.  Rest between sets.

#3  Do 10 rounds of:

      DB Lateral Raise - 20 seconds of work
      REST - 10 seconds

      Pace yourself.  Try to hit about the same number of reps each round.  

4/8/15

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

#1  BB Clean 
      We are going for a 1 Rep Max here.

      5 reps at 50% of clean 1RM
      4 reps at 60%
      3 reps at 70%
      2 reps at 75%

      Then do singles above 75%, until you hit your 1 Rep Max.
      None of these reps are touch and go.  Reset your start position
      for each rep.  We will post results.

#2  Standing Broad Jump - Best of 4 attempts

      Do some practice jumps at a low to moderate intensity before you
      start your 4 attempts.  From a stationary start, jump and land with 
      both feet.  We will post results.

#3  On the 50m course, run 800 meters in less than 3 minutes and 45 seconds.
      REST - 1 minute
      Air Squat - 100 reps
      REST - 1 minute
      Burpee - 25 reps

      Results for clean 1RM and standing broad jump:
      Don Starr -  180 lbs and 7' 8"
      Rob Tijerina - 225 lbs and 7' 10"
      Scott Johnson - 225 lbs and 8' 4"
      Carlo Anguiano - 235 lbs and 8' 0"
      Special Guest Troy Etheredge in Station Pants and no warmup - 8' 4"

4/6/15

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

#1  Strict Weighted Pullup - Going for a 1 Rep Max here.

      Start with a weight you can easily manage and then increase weight each set.
      Do 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and then as many
      sets of 1 rep as you need to reach a 1 Rep Max.  We will post results.

#2  Strict Unweighted Pullup - One set.  Go to failure.  We will post results.

#3  Start a timer.  In 7 minutes, do as many quality rounds as you can of:

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

      Results for Strict Weighted Pullup 1RM and max reps strict unweighted pullups:
      Don Starr - 40 lbs and 11 reps
      Scott Johnson - 110 lbs and 24 reps

4/5/15

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

#1  BB Bench Press - We are going for a 1 Rep Max here.
  
      5 reps at 60% of bench press 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Do single reps at anything above 80%, adding weight until you hit
      a 1 Rep Max.  We will post results.  

#2  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 all 6 rounds.

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

#3  BB Front Squat - We are going for a 1 Rep Max here.

      5 reps at 60% of front squat 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Do single reps at anything above 80%, adding weight until you hit
      a 1 Rep Max.  We will post results. 

      Results for Bench Press 1RM (first #) and Front Squat 1RM (second #):
      Don Starr - 225 lbs, 225 lbs
      Carlo Anguiano - 325 lbs, 290 lbs
      Scott Johnson - 240 lbs, 270 lbs

4/3/15

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

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 reps at 60% of Shoulder Press 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Do single reps at anything above 80%, until you hit a 1 Rep Max.
      Rest between sets.  We will post results.  

#2  This is 2 rounds.

      Goblet Squat
      Hand Release Pushup 
      Cable Row 
      BB Push Press

      For each exercise, do as many quality reps as you can in 40 seconds, then 
      rest 20 seconds.  The rest between rounds is also 20 seconds.

      Results for Standing BB Shoulder Press 1RM:
      Don Starr - 155 lbs
      

4/2/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Standing Shoulder Press - 8 reps
      Front Squat - 8 reps
      Clean Grip Row - 8 reps

#1  BB Back Squat - We are going for a 1 Rep Max here
      Do as many warmup sets and reps as you like.  The sets that count are:
      5 reps at 60% of 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Then do singles above 80%, until you hit a 1 Rep Max.
      Rest between sets.  We will post results.

#2  BB Clean and Power Jerk
      Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 2 reps at 65% of clean 1RM
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      1 set x 1 rep at 80%
      2 sets x 1 rep at 85%

      Rest between sets.  

#3  On EVEN minutes, do 12 reps of 24" Box Jump
      On ODD minutes, do 12 reps of American Kettlebell Swing

      When you are not doing box jumps or kettlebell swings, you are doing
      burpees.  You are done when you have completed 50 burpees.  

      Results for BB Back Squat 1 Rep Max:
      Carlo Anguiano - 360 lbs
      Rob Tijerina - 310 lbs
      Don Starr - 265 lbs
      Scott Johnson - 285 lbs