6/29/15

Warmup - Do 2 rounds of:
      Cable Row - 20 reps (light weight)
      Air Squat - 20 reps

#1  BB Deadlift - 5 sets x 3 reps
      Normal tempo on the way up, 5 seconds on the way down.
      The first set that counts is 90% of your clean 1RM and then
      add weight by feel. 

#2  Run 1000 meters, on the 50 meter course, in less than 4:45

#3  Every minute, on the minute, do one set of strict unweighted pullups.
      You pick the number of reps for the first minute.  Add one rep per minute.
      Try to pick a number for the first minute that allows you to get through
      at least five sets.  You are done when you fail to complete the total number
      of reps for that minute, or you get through 10 sets.  So, for example, if you
      start at 7 reps for the first minute, (8 reps for the 2nd minute, etc.) you are
      done when you fail, or if you complete the set of 16 reps.
     

6/28/15

Warmup - 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  BB Rack Press
      1 set x 10 reps, 1 set x 7 reps, 2 sets x 4 reps, 3 sets x 1 rep
      Add weight by feel.

#2  Do 3 rounds of:

      BB Row - 10 reps
      Prisoner Squat - 25 reps
      Sledgehammer VS Tire - 60 seconds (vertical swing, 30 sec per side)
      DB Incline - 15 reps
      REST - 1 minute
      Hand Release Pushup - 1 minute (as many quality reps as you can)

      Rest between rounds.

#3  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%
      2 sets x 2 reps at 85%

6/26/15

Warmup - Do 3 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 10 reps

#1  Behind the Neck Standing 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 light and add weight by feel.

#2  Do 3 rounds of:

      Seated DB Shoulder Press
      Double Under
      Cable Row
      18" Squat Box Jump

      For each exercise, do as many quality reps as you can in 40 seconds,
      rest 20 seconds, then move on to the next exercise.

6/25/15

Warmup - Do 2 sets x 20 reps of Air Squat, then with an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Hang Clean - 5 reps
      Push Press - 5 reps

#1  BB Clean Grip Deadlift + Hang Clean + Push Press
      1 set x (5 deadlifts + 2 Hang Cleans + 1 Push Press)
      1 set x (4 + 2 + 1)
      1 set x (3 + 2 + 1)
      1 set x (2 + 2 + 1)
      1 set x (1 + 2 + 1)

      Start at 60% of your clean 1RM and add weight by feel.  
      Not touch and go.

#2  BB Front Squat
      5 sets x 3 reps.  Start at 60% of your front squat 1RM and add weight by feel.

#3  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)

6/23/15

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
      Clean Grip Row - 10 reps

#1  Cable Row
      All sets are 8 reps.  Start light and add weight each set until you
      hit an 8 Rep Max.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift
      Every minute, on the half minute, do 6 pullups

      It should look like this:
      0:00 - BB Clean Grip Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - BB Clean Grip Deadlift - 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 9:30.  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.

6/22/15

Warmup - Do 2 rounds of:
      DB Incline - 15 reps
      Cable Row - 15 reps
      Air Squat - 15 reps

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

#2  Do 1 round of:

      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press (same weight you used for the 10 reps, and go to failure)

#3  BB Back Squat 
      1 set x 4 reps at 60% of back squat 1RM
      1 set x 4 reps at 65%
      1 set x 4 reps at 70%
      1 set x 4 reps at 75%
      1 set x 4 reps at 80%

#4  Do 1 round of: (same as #2)

      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press (same weight you used for the 10 reps, and go to failure)

6/20/15

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 Jerk
      2 sets x 3 reps, 2 sets x 2 reps, 3 sets x 1 rep
      Start at 60% of your power jerk 1RM and try to add weight each set.

#2  Do 1 round of:

      Hand Release Pushup - 21 reps
      DB Reverse Fly - 18 reps
      DB Lateral Raise - 15 reps
      Seated DB Shoulder Press - 12 reps
      Burpee - 9 reps

      REST - 1 minute
      DB Thruster - do as many quality reps as you can in 1 minute
      REST - 1 minute

      Hand Release Pushup - 9 reps
      DB Reverse Fly - 12 reps
      DB Lateral Raise - 15 reps
      Seated DB Shoulder Press - 18 reps
      Burpee - 21 reps

6/19/15

Warmup - With an unweighted BB, do 1 round of:
      Behind the Neck Clean Grip Push Press - 5 reps
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Push Press - 5 reps 
      Front Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  Do one round of:
      Double Under - 75 reps
      Tire Pull - 75 meters (walking backward, with 75 lbs in tire)
      Air Squat - 75 reps

#2  BB Back Squat
      4 sets x 3 reps

      Start with 60% of your back squat 1RM, and then try to add weight each set.
      PAUSE for 2 seconds at the bottom of the FIRST REP.  No pause on reps 2 and 3.

#3  Same as #1.  Do 1 round of:
      Double Under - 75 reps
      Tire Pull - 75 meters (walking backward, with 75 lbs in tire)
      Air Squat - 75 reps

6/17/15

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
      Row - 5 reps

#1  Strict Weighted Pullup
      All sets are 3 reps.  Start with an easy weight, and then work up to a 3 Rep Max.
      Do as many sets as you need to hit a 3RM.  

#2  Start a timer.  This is 2 rounds.

      0:00 - Cable Row
      1:00 - DB Thruster
      2:00 - DB Row (20 seconds per side)
      3:00 - Double Under

      For each exercise, do as many quality reps as you can in 40 seconds.  Then rest
      for 20 seconds and move on to the next exercise.  Round 2 starts at 4 minutes.

6/16/15

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      BB Thruster - 5 reps with a 2 second PAUSE at the top and bottom of each rep

#1  BB Bench Press with a 2 second Isometric PAUSE
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps
      Add weight by feel.

      Pause for 2 seconds at the bottom of each rep, with the bar about 1" - 3"
      off your chest.

#2  Every EVEN minute, do 10 reps of 24" Box Jump
      Every ODD minute, do 5 reps of BB Clean Grip Deadlift (85% of clean 1RM)

      In between box jumps and deadlifts, you are doing:
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 50 reps

      Finish the kettlebell swings before you move on to the pushups.  #3 is over when
      you have completed all 50 kettlebell swings and all 50 pushups.

#3  BB Back Squat
      1 set x 3 reps at 72.5% of 1RM
      1 set x 3 reps at 75%
      1 set x 3 reps at 77.5%
      1 set x 3 reps at 80%
      1 set x 3 reps at 82.5%

6/14/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps

#1  Run 50 meters x 8 reps
      Effort level for the 8 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 6-8.

#2  BB Push Press
      All sets are 5 reps.  Start with a light weight and work up to a 5 Rep Max.

#3  This is continuous work.
      DB Lateral Raise      20-18-16-14-12-10 reps
      Toes to Bar                4-6-8-10-12-14 reps

      Do 20 lateral raises, then 4 toes to bar, then 18 lateral raises, then 6 toes to bar,
      then 16 lateral raises, etc.  

6/13/15

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

#1  BB Hang Clean + Clean (from the floor) + Split Jerk
      1 set x (5 + 1 + 1)
      1 set x (4 + 1 + 1)
      1 set x (3 + 1 + 1)
      1 set x (2 + 1 + 1)
      1 set x (1 + 1 + 1)

      Start light and then add weight by feel.  After the last set of
      hang clean + clean + split jerk, do 3 sets x 1 rep of clean and split jerk
      (no hang).

#2  BB Front Squat 
      4 sets x 1 rep

      Using a timer, the negative is 10 seconds, then PAUSE at the bottom
      for 10 seconds, then stand at a normal tempo.  Start with 50%
      of your front squat 1RM and then add weight if you can.

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

      0:00 - Goblet Squat - 13 reps
      1:00 - Hand Release Pushup - 13 reps
      2:00 - Pullup - 13 reps
      3:00 - Burpee - 13 reps

      Round 2 starts at 4:00, and you do 16 reps per exercise

      Continue to add 3 reps to each exercise each round until either
      a) you fail to complete the required number of reps in that minute or
      b) you complete round 4 (22 reps per exercise)

6/11/15

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Clean Grip Deadlift
      5 sets x 3 reps
      Start at 80% of your clean 1RM and then add weight by feel.

#2  In 10 minutes, do as many quality rounds as you can of:
      Strict Weighted Pullup - 5 reps
      Medicine Ball Wall Ball - 10 reps to a 10' target
      Cable Row - 15 reps
      Double Under - 20 reps

6/10/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      BB Bench Press with BANDS + Kettlebells - 10 reps
      Air Squat - 15 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 3 rounds of:
      DB Row - 10 reps each side
      DB Thruster - 15 reps
      Hand Release Pushup - 20 reps
      REST - 1 minute
      BB Rack Press - 5 reps

      Rest between rounds.

#3  BB Back Squat 
      5 sets x 3 reps with a 3 second PAUSE at the bottom of each rep
      Start at 50% of your back squat 1RM and then add weight by feel.  

6/8/15

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 30 reps
      Pushup - 25 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  Standing BB Shoulder Press
      1 set x 12 reps
      1 set x 8 reps
      3 sets x 4 reps

      Start light and then add weight by feel.

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 10 reps
      Goblet Squat - 15 reps
      Clean Grip BB Shrug - 10 reps
      DB Lateral Raise - 20 reps
      Burpee - 10 reps
     
      REST 45 seconds between rounds. 
     

6/7/15

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  Do 1 round of:
      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

#2  BB Front Squat
      2 sets x 3 reps
      2 sets x 2 reps
      4 sets x 1 rep
      Start at 50% of your front squat 1RM and add weight by feel.

#3  Double Suicide Plus Hand Release Pushups - 1 rep
      For the double suicide, every time you return to the start line, do 
      8 hand release pushups.  

6/5/15

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

#1  BB Row
      All sets are 3 reps.  Start with a lighter weight.  Work up to a 3 Rep Max.

#2  This is continuous work.

      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster      10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 thrusters, then 2 pullups, then 9 thrusters, etc.

6/4/15

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 - Press as many total pounds as you can in 60 seconds.
      You pick the weight.  You can rerack the weight as many times as you like.
      Use the same weight for the entire 60 seconds.  Don't add or drop.
      Your total is # of reps multiplied by the weight on the bar.  

#2  BB Floor Press
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 4 sets x 2 reps

#3  Do 5 rounds of:
      Goblet Squat - 40 seconds (as many quality reps as you can)
      REST - 20 seconds
      Hand Release Pushup - 40 seconds (as many quality reps as you can)
      REST - 20 seconds

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

6/2/15

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

#1  BB Push Jerk
      All sets are 3 reps.  Start with a light weight and then work up to 
      a 3 Rep Max.  The difference between a power jerk and a push jerk is that
      there is no foot movement with a push jerk.  Start with your feet slightly 
      wider than you would for a power jerk.  Your heels can come off the ground,
      but not the balls of your feet, for the push jerk.  

#2  This is 12 minutes of continuous work.
      Round 1 looks like this:
      Seated DB Shoulder Press - 10 reps
      Double Under - 20 reps
      Run 200 meters

      ADD 2 REPS PER ROUND TO THE DB PRESS AND DOUBLE UNDER.
      The 200 meter run is the same each round.

6/1/15

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 6 reps
      Behind The Neck Standing Press - 6 reps 
      Front Squat - 6 reps
      Push Press - 6 reps
      Hang Clean - 6 reps
      Power Jerk - 6 reps

#1  BB Power Clean + Push Press
      1 set x (3 power cleans + 3 push presses)
      2 sets x (2 power cleans + 2 push presses)
      3 sets x (1 power clean + 1 push press)

      For set 1, for example, do all 3 power cleans, and then all 3 push presses.
      Start with 55% of your clean 1RM.  Add weight by feel.
      A power clean is when your hips stay above your knees 
      when you receive the bar.  If your hips go below your knees
      when you receive the bar, that is a squat clean.

#2  BB Front Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      3 sets x 1 rep at 95% of front squat 1RM

#3  Do 1 round of:
      Burpee - 10 reps
      24" Box Jump - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 40 reps
      Burpee - 10 reps
      Prisoner Squat - 60 reps
      Burpee - 10 reps
      Plate Pull - 80 feet
      Burpee - 10 reps