5/30/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 15 reps (not hand release)
      Unweighted BB Push Press - 10 reps
      Unweighted BB Back Squat - 5 reps with a 5 sec PAUSE at the bottom

#1  Cable Row - This is 2 sets.  Both sets are the same.  One set looks like this:
      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!  Immediately decrease weight
      and the goal is 4 reps.  But again do as many complete reps as you can, and
      then do 2 partial reps.  Rest and then do one more set just like the first one. 

#2  In 10 minutes, do as many quality rounds as you can of:
      BB Row
      Toes to Bar
      24" Box Jump

      For the first round, do 5 reps per exercise.
      For the second round, do 7 reps per exercise.
      For the third round, do 9 reps per exercise.
      Every round, continue adding 2 reps per exercise until you reach the
      10 minute time limit.

5/29/15

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  BB Bench Press
      5 sets x 3 reps with a 5 second eccentric (lowering) phase 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 try to add weight each set.

#2  Start a timer:
      At 0:00 - 5 reps of Standing BB Shoulder Press AND 20 Hand Release Pushups
      At 2:00 - 5 reps of BB Push Press AND 20 reps of DB Incline Bench Press
      At 4:00 - 5 reps of BB Power Jerk AND 20 reps of Wall Ball to a 10' target
      At 6:00 - 5 reps of Standing BB Shoulder Press AND 15 Hand Release Pushups
      At 8:00 - 5 reps of BB Push Press AND 15 reps of DB Incline Bench Press
      At 10:00 - 5 reps of BB Power Jerk AND 15 reps of Wall Ball to a 10' target

#3  BB Back Squat
      5 sets x 2 reps at 75% of back squat 1RM

5/27/15

Warmup - Do 1 round of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  Sprint 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 Push Press

      All sets are 3 reps.  Start at a light weight and work up to a 3 Rep Max.  Do as
      many sets as you need to hit a 3RM.  

#3  Do 10 rounds of:
      DB Lateral Raise - 20 seconds of work
      REST - 10 seconds

      Try to do about the same number of reps each round.  

5/26/15

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

#1  Do 2 rounds of:

      American Kettlebell Swing 
      Double Under
      Cable Row
      24" Box Jump
      Air Squat 
      Burpee

      For each exercise, do as many quality reps as you can in 45 seconds.  Then
      rest for 45 seconds and move on to the next exercise.

#2  BB Front Squat 
      Do as many warmup reps and sets as you like.  The sets that count are:
      3 sets x 2 reps at 90% of your 1RM

5/24/15

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      American Kettlebell Swing - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps
      Unweighted BB Overhead Squat - 5 reps with a 3 second PAUSE at the bottom

#1  Strict Weighted Pullup
      6 sets x 2 reps
      Start with a lighter weight and then add weight by feel.
     
#2  Start a timer.
      On EVEN minutes, do 4 reps of BB Deadlift at 100% of clean 1RM
      On ODD minutes, do 12 reps of Squat Box Jumps (18" box)

      Do 10 total sets.  5 sets of deadlifts and 5 sets of squat box jumps

5/23/15

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

#1  BB Incline Bench Press (1.5 REP)

      All sets are 3 reps.  Start at 55% of your bench press 1RM.
      Add 10 lbs per set until you fail.  Rest between sets.

#2  Hand Release Pushup
      Start a timer.
      At the start of the first minute, do 11 hand release pushups.
      At the start of the second minute, do 12 hand release pushups.
      Add one rep per minute until you either fail to complete the required
      number of reps before the start of the next minute, or you complete the
      round of 20 pushups.

#3  You have 4 total minutes to:
      Run 400 meters, then do as many reps as you can of BB Rack Press at
      70% of your bench press 1RM

#4  BB Back Squat
      5 sets x 2 reps at 77% of 1RM

5/21/15

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

#1  BB Standing Behind the Neck Shoulder Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 3 sets x 3 reps

      Start with 55% of your 1RM standing shoulder press.
      Add weight by feel. 

#2  This is 1 round:

      Seated DB Shoulder Press - 10 reps
      Burpee - 15 reps
      DB Lateral Raise - 20 reps
      Goblet Squat - 25 reps
      Double Under - 30 reps
      BB Waiter's Walk - 100 meters
      Double Under - 30 reps
      Goblet Squat - 25 reps
      DB Lateral Raise - 20 reps
      Burpee - 15 reps
      Seated DB Shoulder Press - 10 reps

5/20/15

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 Clean And Split Jerk
      Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60%
      1 set x 3 reps at 65%
      1 set x 2 reps at 70%
      4 sets x 1 rep at 75% or heavier

      No touch and go reps.  Reset your start position for each rep.  

#2  BB Front Squat 
      5 sets x 1 rep at 90% of front squat 1RM

#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:

      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.  However you want to do it.  You are done when you complete all 50
      pullups and all 100 pushups.  Pullups can be strict or kipping.

5/18/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Push Press - 9 reps
      Front Squat - 6 reps

#1  BB Deadlift (5 seconds to lower the weight each rep)
      4 sets x 3 reps
      Do as many warmup sets and reps as you like.  The first set that counts
      is at 100% of your clean 1RM.  Add weight by feel.

#2  Do 1 round of:

      Cable Row - 25 reps
      DB Thruster - 20 reps
      BB Row - 15 reps
      Pushup (1.5 REP) - 10 reps
      Strict Weighted Pullup - 5 reps

      REST - 60 seconds
      Double Under - 60 seconds
      REST - 60 seconds

      Strict Weighted Pullup - 5 reps
      Pushup (1.5 REP) - 10 reps
      BB Row - 15 reps
      DB Thruster - 20 reps
      Cable Row - 25 reps

5/17/15

Warmup - Do 1 round of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  Do 8 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.  

#2  BB Bench Press with BANDS with a 2 sec PAUSE  at the bottom of each rep
      5 sets x 5 reps
      Start with a weight you can easily manage and then add weight by feel.

#3  Start a timer.  This is one round.

      0:00 - 24" Box Jump - as many quality reps as you can in 60 seconds
      1:00 - Burpee - as many quality reps as you can in 60 seconds
      2:00 - 5:00 - BB Bench Press - as many attempts as you need to hit a 3 Rep Max
      5:00 - American Kettlebell Swing - as many quality reps as you can in 60 seconds
      6:00 - DB Incline Bench Press - as many quality reps as you can in 60 seconds

#4  BB Back Squat
      5 sets x 2 reps at 75% of back squat 1RM

5/15/15

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

#1  BB Split Jerk

      2 sets x 2 reps, both reps are PAUSE Split Jerks
      2 sets x 2 reps, one rep of PAUSE Split Jerk, one rep regular tempo
      3 sets x 2 reps, both reps are regular tempo Split Jerks

      For the PAUSE Split Jerk, pause at the bottom of the dip for 2 seconds.
      Try to keep your torso vertical through your dip and drive.
      Start light and add weight by feel.  

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

      0:00 - Goblet Squat, as many quality reps as you can in 40 seconds
      1:00 - Plate Pull - 40 feet
      2:00 - Double Under, as many quality reps as you can in 40 seconds
      3:00 - Seated DB Shoulder Press - 12 reps

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

5/14/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 9 reps

#1  BB Front Squat - Do as many warmup sets and reps as you like.
      The sets that count are:  4 sets x 3 reps at 85% of front squat 1RM

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

5/12/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Shoulder Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 second PAUSE at the bottom

#1  This is 5 rounds of continuous work.

      Toes to Bar      7-9-11-13-15 reps
      18" Squat Box Jump - 11 reps per round
      BB Push Press      15-13-11-9-7 reps

      Do 7 toes to bar, then 11 squat box jumps, then 15 push presses, then
      9 toes to bar, then 11 box jumps, then 13 push presses, etc.

#2  BB Row - Every minute, on the minute, do 3 reps.
      Do 10 total sets.

5/11/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      BB Bench Press with BANDS + Kettlebells - 10 reps (light weight)
      Air Squat - 10 reps

#1  BB Rack Press
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      Go as heavy as you can.

#2  Do 3 rounds of:

      BB Overhead Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      DB Row - 10 reps per side
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      REST - 1 minute
      BB Bench Press (no pause, no chest touch) - 10 reps

      Rest as needed 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
      All reps at 70%

5/9/15

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 Shoulder Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      2 sets x 3 reps at 75% of shoulder press 1RM
      2 sets x 3 reps at 80%
      2 sets x 3 reps at 85%

#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) BB Push Press - 12 reps
      B) DB Reverse Fly - 16 reps
      C) Prisoner Squat - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds.  

5/8/15

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

#1  BB PAUSE Clean + Clean + Power Jerk

      Sets 1 - 4:
      1 rep PAUSE Clean + 1 rep Clean  + 1 rep Power Jerk 
      Work up to 75% of your clean 1RM

      Sets 5 - 8:
      1 rep Clean + 1 rep Power Jerk
      Set 5 at 75%, Set 6 at 80%, Sets 7 and 8 at 85% of clean 1RM

      For the PAUSE clean, pause for 2 seconds on the way up, when the barbell
      is at knee height.  Reset your start position for each rep.

#2  BB Front Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:  5 sets x 2 reps at 85% of front squat 1RM

#3  This is one round:

      Air Squat 
      Toes to Bar
      Medicine Ball Wall Ball
      Cable Row
      American Kettlebell Swing

      For each exercise, do as many quality reps as you can in one minute, then
      immediately begin the next exercise.  The round is 5 minutes long.

5/6/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 10 reps, 1 set x 20 reps
      Go as heavy as you can for each set.

#2  Start a timer.
      At 0:00 - Double Under - 20 reps, then Pullup - 15 reps
      At 2:00 - Double Under - 22 reps, then Pullup - 13 reps
      At 4:00 - Double Under - 24 reps, then Pullup - 11 reps
      At 6:00 - Double Under - 26 reps, then Pullup - 9 reps
      At 8:00 - Double Under - 28 reps, then Pullup - 7 reps

      You can kip on the pullups.

5/5/15

Warmup - At a comfortable pace, 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 Floor Press
      1 set x 12 reps, 1 set x 6 reps, 4 sets x 3 reps
      Add weight by feel. 

#2  EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - 7 reps of BB Thruster

      This is 14 total sets (run 100 meters 7 times, and do 7 sets of BB Thruster)
      Be sure to lock out at the top of each thruster.

#3  Hand Release Pushup - 100 reps
      Break this up however you like.  Just work as quickly as possible to finish
      all 100 reps.

#4  BB Back Squat
      5 sets x 2 reps at 75% of back squat 1RM
      all reps, all sets at 75%

5/3/15

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

#1  BB Push Press
      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, 3 sets x 1 rep

      Start with a weight you can easily manage.  Add weight by feel.
     
#2  This is 2 rounds:

      Goblet Squat - 24 reps
      DB Reverse Fly - 21 reps
      DB Incline Bench Press - 18 reps
      24" Box Jump - 15 reps
      BB Row - 12 reps
      Seated DB Shoulder Press - 9 reps

      Rest 1 minute between rounds. 
     

5/2/15

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press - 5 reps
      Back Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)
      Push Press - 5 reps
      Front Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)

#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 80% of front squat 1RM
      All reps are at 80%

#2  This is 3 rounds.
      Round 1 is three minutes.
      Round 2 is five minutes.
      Round 3 is seven minutes.

      In any of the rounds, if you finish the thrusters, then start back at deadlift
      again.  Work all the way to the time limit for each round.  Start each round
      with deadlift.  Rest 2 minutes between rounds.  

      BB Deadlift - 5 reps
      Toes to Bar - 10 reps
      Burpee - 15 reps
      Cable Row - 20 reps
      Hand Release Pushup - 25 reps
      Sledgehammer VS Tire - 30 seconds of work per side (vertical swing)
      Unweighted BB Behind the Neck Thruster - 35 reps