9/30/15

Warmup - With an unweighted BB, do 2 rounds of:
      Push Press - 5 reps
      Front Squat - 10 reps
      Power Jerk - 5 reps

#1  BB Power Jerk
      All sets are 2 reps.  Start with 60% of your standing shoulder press 1RM.
      Add weight each set until you hit a 2 Rep Max.

#2  Start a timer.  Every minute, on the minute, for 8 rounds, do:
      
      Medicine Ball Wall Shots to a 10' target - 8 reps
      Toes to Bar - 8 reps

      Do 8 rounds.
      

9/29/15

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

#1  Run 50 meters x 10 reps
      Effort level for the 10 reps:  Rep 1 at 50%, Rep 2 at 60%, Rep 3 at 70%, 
      Rep 4 at 80%, Rep 5 at 90%, Reps 6 - 10 at 100%

#2  BB Back Squat with a 3 second PAUSE at the bottom of each rep
      5 sets x 3 reps
      Start with 60% of your back squat 1RM, and then try to add weight each set.

#3  This is one round.
      Tire Pull - 100 meters with 100 lbs in tire (walking backward)
      Air Squat - 80 meters
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

9/27/15

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

#1  BB Row
      4 sets x 8 reps
      Start with a weight you can easily manage, then try to add weight each set.

#2  This is 2 rounds.  Round 1 looks like this:
      Strict Unweighted Pullup - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
      Goblet Squat - 60 seconds (as many quality reps as you can)
      REST - 60  seconds
      DB Row - 30 seconds per side (as many quality reps as you can)
      REST - 60 seconds
      Double Under - 60 seconds (as many quality reps as you can)
      REST - 60 seconds
     

9/26/15

Warmup - Do 2 rounds of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Pushup - 15 reps (not hand release)

#1  BB Floor Press
      1 set x 9 reps
      1 set x 6 reps
      4 sets x 3 reps

      Start with 55% of your bench press 1RM, and then add weight by feel.

#2  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - Cable Row - 15 reps, then DB Incline Bench Press - 15 reps
      At 2:00 - American Kettlebell Swing 20 reps, Hand Release Pushup - 20 reps

      Round 2 starts at 4:00
      Round 3 starts at 8:00

9/24/15

Warmup - At a comfortable pace, do one round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Clean Grip Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      
#1  Standing BB Shoulder Press
      Set 1 - 10 reps (you pick the weight)
      Set 2 - Take the weight from Set 1, ADD 20 lbs, and go to failure
      Set 3 - Take the weight from Set 1, SUBTRACT 20 lbs, and go to failure

      Rest between sets.  

#2  Do 3 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 15 reps
      BB Row - 10 reps
      BB Thruster - 5 reps (with a 2 second PAUSE at the TOP of each rep)

      Rest 1 minute between rounds.  

9/23/15

Warmup - Do 25 Air Squats.  Then with an unweighted BB, do 1 round 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% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the last 10 minutes (minutes 10 - 19)
      EVEN minutes - BB Clean + Split Jerk - 1 rep at 80% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      For the clean and jerks at 70%, reset your start position for the second rep.
      Not touch and go.

#2  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%
      1 set x 2 reps at 85%
      2 sets x 1 rep at 90%

9/21/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  Strict Weighted Pullup
      All sets are 5 reps.  Start with a light weight.  Add weight each set until you
      hit a 5 Rep Max.

#2  This is 3 rounds.  Start a timer.  Round 1 looks like this:
      0:00 - Cable Row (as many quality reps as you can in 60 seconds)
      1:00 - Prisoner Squat (as many quality reps as you can in 60 seconds)
      2:00 - Sledgehammer VS Tire (vertical swing) - 30 seconds per side
      3:00 - REST 

      Round 2 starts at 4:00.  Round 3 starts at 8:00

9/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 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

      10 seconds to lower the weight on the negatives, then have a spotter help
      you rerack the barbell.

#2  This is 5 rounds of continuous work. 
      American Kettlebell Swing            24-21-18-15-12 reps
      Hand Release Pushup                     12-15-18-21-24 reps
      Run 200 meters with a 25 pound DB (or heavier) - same distance each round

      For round 1, do 24 swings, 12 pushups, then run 200 meters
      For round 2, do 21 swings, 15 pushups, then run 200 meters
      For round 3, do 18 swings, 18 pushups, then run 200 meters
      For round 4, do 15 swings, 21 pushups, then run 200 meters
      For round 5, do 12 swings, 24 pushups, then run 200 meters

9/18/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  BB Push Press      5 sets x 5 reps
      Start with a light weight and then try to add weight each set.

#2  This is continuous work.
      DB Thruster      1-2-3-4-5-6-7-8-9-10 reps
      Toes to Bar        10-9-8-7-6-5-4-3-2-1 rep

      Do 1 thruster, then 10 toes to bar, then 2 thrusters, then 9 toes to bar, etc.

9/17/15

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

#1  On the minute, for 8 minutes, do 3 reps of box jumps.
      Start at 24", then add height.  A good way to add height to the box is with
      bumper plates.  Only add height if you are comfortable with it and know you
      can do 3 reps at that height.  No faceplants please.

#2  BB Front Squat
      Do as many warmups as you like, then:
      1 set x 3 reps at 70% of front squat 1RM
      1 set x 3 reps at 75%
      1 set x 3 reps at 80%
      2 sets x 3 reps at 85%

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Double Under - 21 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise (15 burpees, 18 rows,
      21 pushups, and 24 double unders)

      Round 3 starts at 8:00.  Again add 3 reps (18 burpees, 21 rows, 24 pushups,
      and 27 double unders)  

      You are done when you either fail to complete the required number of reps
      before the start of the next minute, OR you complete the 3 rounds.  
      

9/15/15

Warmup - 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  Clean Grip BB Deadlift 
      1 set x 3 reps at 80% of clean 1RM
      1 set x 3 reps at 90%
      1 set x 3 reps at 100%
      2 sets x 3 reps at 110%

      Not touch and go.  Reset your starting position for every rep.

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

9/14/15

Warmup - Do 2 rounds of:
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press with BANDS
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      For each set, PAUSE at the bottom for 2 seconds, only for reps 1 + 2.
      Normal tempo for all reps after the first 2.  Try to add weight each set.
      
#2  This is 3 rounds.  

      Round 1:
      Plate Pull - 40 feet
      Jump Squat - as many quality reps as you can in 20 seconds
      Hand Release Pushup - 20 reps
      REST - 60 seconds
      BB Bench Press (NO TOUCH) - 6 reps

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - as many quality reps as you can in 40 seconds
      Hand Release Pushup - 25 reps
      REST - 90 seconds
      BB Bench Press (NO TOUCH) - 8 reps
      
      Round 3:
      Plate Pull - 80 feet
      Jump Squat - as many quality reps as you can in 60 seconds
      Hand Release Pushup - 30 reps
      REST - 2 minutes
      BB Bench Press (NO TOUCH) - 10 reps

      Rest as needed between rounds.
      For the no touch bench press, keep the bar about 1-3" off your chest
      at the bottom of each rep.  

9/12/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Behind the Neck Thruster - 10 reps

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

      Start at 50% of your split jerk 1RM, and then add weight by feel.

#2  In 10 minutes, do as many quality rounds as you can of:
      Toes to Bar - 10 reps
      DB Thruster - 10 reps
      24" Box Jump - 5 reps
      BB Push Press - 5 reps

9/11/15

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

#1  BB Power Clean + Front Squat + Push Press
      5 sets x (2 + 2 + 2 reps)
      (2 power cleans + 2 front squats + 2 push presses)
      Start with 50% of your clean 1RM.  Add weight by feel.

#2  BB Back Squat
      1 set x 6 reps at 65% of back squat 1RM
      1 set x 6 reps at 70%
      1 set x 6 reps at 75%
      1 set x 6 reps at 80%

#3  Do one round of:

      Run 800 meters in less than 3:45, on the 50 meter course
      REST - 1 minute
      Air Squat - 100 reps
      REST - 1 minute
      Burpee - 25 reps

9/9/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Cable Row
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps

      Try to add weight each set.

#2  Start a timer.
      On EVEN minutes, do a set of Strict Unweighted Pullups.
      On ODD minutes, do a set of Burpees.

      It looks like this:
      0:00 - Strict Pullup - 8 reps
      1:00 - Burpee - 8 reps
      2:00 - Strict Pullup - 9 reps
      3:00 - Burpee - 9 reps
      4:00 - Strict Pullup - 10 reps
      5:00 - Burpee - 10 reps

      Continue adding 1 rep per minute to each exercise until either you fail to 
      complete the required number of reps before the start of the next minute,
      OR you complete the round of 15 reps.  

9/8/15

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 15 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Rack Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 3 sets x 3 reps
      Try to add weight each set.  

#2  This is 5 rounds.
      Round 1 - Do A
      Round 2 - Do A + B
      Round 3 - Do A, B + C
      Round 4 - Do A, B, C + D
      Round 5 - Do A, B, C, D + E

      A) DB Incline Bench Press - 12 reps
      B) BB Row - 15 reps
      C) Hand Release Pushup - 20 reps
      D) Prisoner Squat - 30 reps
      E) Double Under - 60 reps

      Rest 1 minute between rounds.  

9/6/15

Warmup - Do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Power Jerk
      6 sets x 3 reps
      Anything more than the bar counts as your first set.
      Work up to a heavy triple.

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      Cable Row - 14 reps
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps

      Rest 1 minute between rounds.

9/5/15

Warmup - Do 2 sets x 15 reps of Air Squat.  Then 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  Sprint 25 meters - 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 Back Squat 
      1 set x 8 reps at 60%
      1 set x 8 reps at 65%
      1 set x 8 reps at 70%
      1 set x 8 reps at 75%

#3  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, do:
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 50 reps

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

9/3/15

Warmup - With an unweighted BB, do 3 rounds of:
      Front Squat - 5 reps
      Standing Shoulder Press - 10 reps
      Clean Grip Row - 15 reps

#1  BB Clean Grip Row
      5 sets x 5 reps
      Start with a weight you can easily manage.  Add weight by feel.

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

      0:00 - Clean Grip Deadlift - 5 reps at 90% of clean 1RM
      1:00 - Medicine Ball Wall Shots - 10 reps to a 10' target
      2:00 - DB Reverse Fly - 15 reps
      3:00 - Prisoner Squat - 20 reps
      4:00 - Cable Row - 20 reps
      5:00 - American Kettlebell Swing - 15 reps
      6:00 - Burpee - 10 reps
      7:00 - Strict Weighted Pullup - 5 reps

      Round 2 starts at 8 minutes.

9/2/15

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

#1  BB Bench Press
      1 set x 6 reps
      2 sets x 4 reps
      3 sets x 2 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 pause.  Start with
      a weight you can easily manage and then add weight by feel.

#2  Do 4 rounds of:
      Double Under - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Goblet Squat - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Hand Release Pushup - as many quality reps as you can in 40 seconds
      REST - 20 seconds

      Your only rest between rounds is the 20 seconds after hand release pushups.