8/31/15

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  Do 4 rounds of:
      Behind the Neck BB Snatch Grip Push Press - 3 reps
      BB Overhead Squat - 3 reps
      Anything more than the bar counts for the first round.
      Try to add weight each set.

#2  BB Standing Shoulder Press
      4 sets x 5 reps
      Start with 65% of your shoulder press 1RM.
      Try to add weight each set.

#3  This is continuous work.  Do 2 rounds of:
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press - 10 reps
      Toes To Bar - 10 reps
      18" Squat Box Jump - 10 reps

8/30/15

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

#1  BB Clean and Split Jerk
      Do as many warmup reps and sets as you like.  The sets that count are:
      2 sets x 2 reps at 65% of clean 1RM
      2 sets x 1 rep at 75%
      4 sets x 1 rep at 85% or heavier

#2  BB Back Squat 
      1 set x 2 reps at 67.5% of back squat 1RM
      1 set x 2 reps at 72.5%
      1 set x 2 reps at 77.5%
      1 set x 2 reps at 82.5%
      1 set x 2 reps at 87.5%

#3  Do 1 round of:
      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

8/28/15

Warmup - At a comfortable place, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Behind the Neck Clean Grip Push Press - 9 reps

#1  BB Row                   1-2-3-4-5-6-7-8-9-10 reps
      Prisoner Squat       10-9-8-7-6-5-4-3-2-1 rep

      Do 1 row, then 10 squats, then 2 rows, then 9 squats, etc.
      Continuous work.  Try to use the same weight for all reps of BB Row.

#2  Strict Weighted Pullup
      5 sets x 3 reps
      Start with a weight you can easily handle, then try to add weight each set.

#3  Do 1 round of:
      Sledgehammer VS Tire (vertical swing) - 1 minute (30 seconds per side)
      REST - 1 minute
      Cable Row - 1 minute (as many quality reps as you can)

8/27/15

Warmup - Do 3 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)

#1  BB Incline Press
      All sets are 2 reps
      Start with 50% of your bench press 1RM. 
      Add weight each set until you hit your 2 Rep Max

#2  This is 6 rounds.

      Pullup                    10 reps each round
      DB Thruster         20-18-16-14-12-10 reps
      BB Row                 5 reps each round
      BB Rack Press      2-4-6-8-10-12 reps
      Rest 1 minute between rounds.

      For round 1, do 10 pullups, 20 thrusters, 5 rows, 2 presses.
      For round 2, do 10 pullups, 18 thrusters, 5 rows, 4 presses.
      Continue this pattern for 6 rounds.

#3  Do 8 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.  

8/25/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 9 reps
      Standing Shoulder Press - 3 reps
      Push Press - 3 reps
      Power Jerk - 3 reps

#1  BB Push Press
      All sets are 3 reps.  Start with 50% of your shoulder press 1RM,
      then keep adding weight each set until you hit a 3 Rep Max.

#2  In 12 minutes, do as many quality rounds as you can of:
      Seated DB Shoulder Press - 12 reps
      BB Clean Grip Shrug - 12 reps
      American Kettlebell Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      REST - 45 seconds

8/24/15

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
      5 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.  You can add height to the second box for sets 
      2-5.  A good way to add height is with bumper plates.

#2  BB Front Squat
      1 set x 4 reps at 67.5% of 1RM
      1 set x 4 reps at 72.5%
      1 set x 4 reps at 77.5%
      1 set x 4 reps at 80%
      1 set x 4 reps at 82.5%

#3  Do 1 round of:
      Run 400 meters and carry stuff
      REST - 30 seconds
      BB Back Squat - 20 reps with 135 lbs
      REST - 30 seconds
      Burpee Pullup - 20 reps
      REST - 30 seconds
      Air Squat - 60 reps

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50 meter line
      (two 50's and two 45's).  From the start line, run to the 50 meter line, pick up
      a DB, and bring it back to the start line.  Repeat for the other 3 DB's.

8/22/15

Warmup - With an unweighted BB, do one round of:
      Back Squat - 10 reps
      Behind the Neck Push Press - 10 reps
      Front Squat - 10 reps
      Clean Grip Row - 20 reps

#1  Strict Unweighted Pullup
      Start a timer.  At the start of every minute, do a set of strict unweighted pullups.
      Add one rep each minute.  You pick the number of reps for the first minute.  Try
      to pick a number that allows you to get through at least 6 or 7 minutes.  If you 
      start with 5 reps, for example, then do 6 reps for the second minute, 7 reps the
      third minute, etc., until you either fail to complete the number of reps for that
      minute, or you complete 10 sets.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledge VS Tire (vertical swing) - 30 seconds per side
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      18" Squat Box Jump - 15 reps

      Rest 2 minutes between rounds.  

8/21/15

Warmup - Do 1 round of:
      DB Reverse Fly - 15 reps (light weight)
      DB Bench Press - 15 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Shoulder Press - 15 reps

#1  BB Floor Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 2 sets x 1 rep

      Start at 50% of your bench press 1RM, then add weight by feel.  

#2  This is 5 rounds of continuous work.
      Goblet Squat      25-20-15-10-5 reps
      BB Row              5 reps each round

      Do 25 goblet squats, then 5 rows, then 20 goblet squats, then 5 rows, etc.

#3  BB Bench Press (1.5 REP)
      6 sets x 3 reps
      Start at 65% of your bench 1RM, and then add weight by feel.

#4  This is 5 rounds of continuous work.  
      American Kettlebell Swing      25-20-15-10-5 reps
      Unweighted BB Squat Jump    5 reps

      Do 25 swings, then 5 squat jumps, then 20 swings, then 5 squat jumps, etc.

8/19/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps

#1  BB Behind the Neck Split Jerk + Split Jerk
      5 sets x (1 rep behind the neck + 1 rep from the front rack position)

      Start with 50% of your best split jerk, and then add weight by feel.

#2  Start a timer.   At the start of each minute, do 6 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, then move on to the pushups, or you can do some of each
      every minute.  However you want to divide it.  You are done when you
      complete all 50 pullups and all 100 pushups.  Pullups can be strict or
      kipping.  

8/18/15

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
      Do as many warmup sets and reps as you like, then do:
      1 set x 6 reps at 62.5% of back squat 1RM
      1 set x 6 reps at 67.5%
      1 set x 6 reps at 72.5%
      1 set x 6 reps at 77.5%

#2  BB Power Clean + Power Jerk
      6 sets x (2 power cleans + 1 power jerk)
      Start at 50% of your clean 1RM and then add weight by feel.

#3  Do 2 rounds of:
      Burpee
      Double Under
      Cable Row
      Air Squat 
      Hand Release Pushup 
      24" Box Jump

      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. 
      Rest 45 seconds between rounds 1 and 2.

8/16/15

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

#1  Clean Grip Deadlift
      5 sets x 3 reps
      Start at 80% of your clean 1RM, then add weight by feel.
      Not touch and go.  Reset your start position for each rep.

#2  In 10 minutes, do as many quality rounds as you can of:
      BB Row - 4 reps
      Seated DB Shoulder Press - 8 reps
      Prisoner Squat - 16 reps
      REST - 30 seconds

8/15/15

Warmup - Do 1 set x 20 reps of Air Squat, then do 2 rounds of:
      Pullup - 6 reps
      BB Bench Press with BANDS + light kettle bells - 9 reps
      Behind the Neck Unweighted BB Thruster - 12 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

      For the negative reps, take 10 seconds to lower the weight, and then have
      your spotter help you rerack it.

#2  Run 50 meters
      This is 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 then 100% for Reps 6 - 10.
      Rest about a minute between reps.  
      
#3  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep.
      4 sets x 3 reps
      Sets that count are at 70% or heavier, of bench 1RM.
      For the pause at the bottom, keep the barbell about 1-3" off your chest.

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

8/13/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Incline Bench Press - 12 reps (light weight)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Power Jerk
      2 sets x 3 reps
      2 sets x 2 reps
      3 sets x 1 rep

      Start with 65% of your standing shoulder press 1RM.
      Add weight by feel.

#2  This is 10 minutes.

      DB Lateral Raise - 10 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps
      REST - 30 seconds
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      Seated DB Shoulder Press - 12 reps
      REST - 30 seconds
      DB Lateral Raise - 14 reps...

      Continue this pattern, adding 2 reps per round, until you reach
      the 10 minute mark.  

8/12/15

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

#1  BB Back Squat
      3 sets x 8 reps at 72.5% of back squat 1RM
      Do as many warmup sets and reps as you need before you get to 72.5%.

#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.
      Weight for thrusters is a recommendation.  You can go heavier 
      or lighter as necessary.  

8/10/15

Warmup - Do 30 Air Squats, then with an unweighted BB, do one round of:
      Clean Grip Row - 15 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Behind the Neck Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  Cable Row
      3 sets x 8 reps, 1 set x 24 reps

#2  Start a timer.
      0:00 - Goblet Squat - 15 reps, and then 15 reps BB Row
      2:00 - Goblet Squat - 17 reps, and then 13 reps BB Row
      4:00 - Goblet Squat - 19 reps, and then 11 reps BB Row
      6:00 - Goblet Squat - 21 reps, and then 9 reps BB Row
      8:00 - Goblet Squat - 23reps, and then 7 reps BB Row
     

8/9/15

Warmup - Air Squat - 2 sets x 15 reps, then 2 rounds of:

      Unweighted BB Standing Shoulder Press - 6 reps

      Unweighted BB Front Squat - 9 reps

      Pushup (1.5 REP) - 12 reps

#1  BB Rack Press

      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps

      Start at 60% of your 1RM and add weight by feel.

#2  Start a timer.

      0:00 - EZ Curl Bar Nosebreaker - 12 reps

      1:00 - American Kettlebell Swing - 16 reps

      2:00 - Hand Release Pushup - 20 reps

      3:00 - Prisoner Squat - 24 reps

      4:00 - REST

      Round 2 starts at 5 minutes, and you add 3 reps to each exercise.  So you do

      15 nosebreakers, 19 swings, 23 pushups, and 27 squats.

      Round 3 starts at 10 minutes, and again add 3 reps (18 nose breakers, 22 swings,

      26 pushups, and 30 squats).

#3  BB Bench Press with BANDS and a 2 second PAUSE at the bottom of each rep

      5 sets x 3 reps

      Start with a weight you can easily manage and add weight by feel.  

8/7/15

Warmup - Do 3 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 (1.5 REP)
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps

#2  Do 1 round of:
      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps

8/6/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps

#1  BB Clean and Split Jerk
      1 set x 2 reps at 55%
      1 set x 2 reps at 65%
      1 set x 2 reps at 75%
      1 set x 1 rep at 80%
      2 sets x 1 rep at 85%

#2  BB Back Squat
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      1 set x 2 reps at 85%

#3  This is 3 rounds.

      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 30 seconds, then move on to the next exercise.  
      Round 2 is 40 seconds of work, 20 seconds rest.
      Round 3 is 50 seconds of work, 10 seconds rest.  

8/4/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Behind the Neck BB Thruster - 15 reps

#1  BB Clean Grip Row
      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 try to add weight
      each set.

#2  In 9 minutes, do as many quality rounds as you can of:
      BB Deadlift - 3 reps at 100% of your clean 1RM
      BB Rack Press - 5 reps
      Pullup - 7 reps
      Burpee - 9 reps

8/3/15

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

#1  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do 8 sets.

#2  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.

#3  Hand Release Pushup      25-20-15-10-5 reps
      Goblet Squat                     5-10-15-20-25 reps
  
      This is continuous work.  Do 25 pushups, then 5 goblet squats, then 20 pushups,
      then 10 goblet squats, etc.

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

8/1/15

Warmup - Do 1 round of:
      Pushup - 12 reps
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Push Press - all sets are 3 reps
      Start with 50% of your push press 1RM, then keep adding weight
      each set until you hit a 3 Rep Max

#2  Do 3 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Burpee - 11 reps
      Medicine Ball Wall Shots - 8 reps to a 10' target

      Rest 2 minute between rounds.