10/30/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Snatch Grip Push Press (this is behind the neck) - 5 reps
      Unweighted BB Overhead Squat - 5 reps

#1  Standing BB Shoulder Press
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps

      Try to add weight each set.

#2  Do 3 rounds of:
      DB Thruster - 15 reps
      DB Row - 10 reps per side
      Plate Pull - 40 feet
      Seated DB Shoulder Press - 10 reps
   
      Rest between rounds.  

10/29/15

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

#1  BB Power Clean + Power Jerk
      5 sets of 2 + 2 (2 power cleans  + 2 power jerks)
      Start with a light weight and add weight by feel.

#2  BB Back Squat
      1 set x 12 reps at 50% of back squat 1RM
      1 set x 10 reps at 60%
      1 set x 10 reps at 65%
      1 set x 8 reps at 70% 

#3  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.
      Round 2 - 24 air squats, 21 pushups, 18 swings, 15 burpees
      Round 3 starts at 10 minutes, and again subtract 3 reps per exercise.
      Round 3 - 21 air squats, 18 pushups, 15 swings, 12 burpees

10/27/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

#1  Strict Weighted Pullup
      5 sets x 6 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Start a timer.
      0:00 - Med Ball Wall Shots - 15 reps, then BB Row - 15 reps
      2:00 - Med Ball Wall Shots - 17 reps, then BB Row - 13 reps
      4:00 - Med Ball Wall Shots - 19 reps, then BB Row - 11 reps
      6:00 - Med Ball Wall Shots - 21 reps, then BB Row -  9 reps
      8:00 - Med Ball Wall Shots - 23 reps, then BB Row -  7 reps

10/26/15

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 (1.5 REP)
      1 set x 7 reps, 1 set x 5 reps, 3 sets x 3 reps
      Start with a weight you can easily manage, then try to add weight each set.  
      
#2  EVEN minutes, do 10 reps of Unweighted BB Behind the Neck Thruster
      ODD minutes, do 5 reps of BB Clean Grip Deadlift at 90% of your clean 1RM

      In between Thrusters and Deadlifts, do:
      American Kettlebell Swing - 40 reps
      Toes to Bar - 20 reps
      Hand Release Pushup - 40 reps

      Finish the swings before you move on to toes to bar, and finish the toes to bar
      before you move on to the pushups.

10/24/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Power Jerk - 6 reps

#1  Do 4 rounds of:
      BB Power Jerk - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight that is easily manageable and then try to add weight
      each round.

#2  This is continuous work.
      DB Lateral Raise      20-18-16-14-12-10 reps
      BB Row                      4-6-8-10-12-14 reps

      Do 20 lateral raises, then 4 rows, then 18 lateral raises, then 6 rows, etc.

#3  Weighted Plank      4 sets x 60 seconds
      Have a partner put a bumper plate on your back.
      Rest between sets.  

10/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 9 reps (light weight)
      Unweighted BB Thruster - 7 reps
      18" Squat Box Jump - 5 reps

#1  Do 5 rounds of:
      Box Jump - 5 reps
      BB Front Squat - 3 reps with a 3 second PAUSE  at the bottom of each rep

      For the box jumps, start at 24" and then try to add height each round.  
      For the front squat, start at 60% of your 1RM and then add weight by feel.
      Rest between rounds.  

#2  Do 2 rounds of:
      Burpee - 25 reps
      Double Under - 50 reps
      BB Waiter's Walk - 75 meters
      Prisoner Squat - 100 reps

      Rest between rounds.

10/21/15

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

#1  Clean Grip BB Row
      4 sets x 10 reps
      Start with a weight you can easily manage, and then add weight by feel. 

#2  This is 3 rounds.  Round 1 looks like this:
      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      REST - 20 seconds
      24" Box Jump - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Cable Row - As many quality reps as you can in 40 seconds
      REST - 20 seconds

      Rest is 20 seconds between rounds also.

10/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB Incline - 10 reps (light weight)
      Air Squat - 15 reps

#1  You have 2 total minutes to:
      Run a suicide on the 50 meter course, and then do as many Hand Release
      Pushups as you can until you reach 2 minutes.

#2  BB Bench Press with ISOMETRIC 2 second PAUSE at the bottom of each rep
      All sets are 3 reps.  Start with a lighter weight and keep adding weight each set
      until you fail.  Once you fail, immediately drop 40 lbs and go to failure again.

#3  Do 2 rounds of:
      Medicine Ball Wall Ball Shots to a 10' target - 15 reps
      Strict Weighted Pullup - 5 reps
      Close Grip Pushup - 15 reps (tips of thumbs 2" apart)
      DB Step Ups - 10 reps each leg to an 18" Box
      REST - 1 minute
      BB Bench Press - 10 reps

      REST 3 minutes between rounds.  

10/18/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 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  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      EZ Curl Bar Nosebreaker - 12 reps
      18" Squat Box Jump - 9 reps
      BB Push Press - 6 reps
      REST - 60 seconds
      Double Under - as many reps as you can in 60 seconds

      Rest 60 seconds between rounds.  

10/17/15

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

#1  BB Clean
      We are going for a 1 Rep Max here.
      4 reps at 50% of clean 1RM
      3 reps at 60%
      2 reps at 70%
      Then do singles at 75% and above, until you hit your 1 Rep Max.

#2  Start a timer.
      At 0:00 - Burpee - 21 reps
      At 2:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 4:00 - Burpee - 18 reps
      At 6:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 8:00 - Burpee - 15 reps
      At 10:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec

10/15/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Standing Shoulder Press - 10 reps
      Clean Grip Row - 20 reps

#1  Clean Grip Deadlift      5 sets x 3 reps
      Normal tempo on the way up, and then 5 seconds on the way down.
      Start at 80% of your clean 1RM, and then add weight each set.

#2  Every EVEN minute, do 5 reps of BB Row
      Every ODD minute, do 5 reps of Strict Unweighted Pullup

      When you are not doing rows or pullups, do:
      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Prisoner Squat - 75 reps 

      Finish all the burpees before you move on to the swings, then finish all
      the swings before you move on to the prisoner squats.  You are done when
      you finish all 75 reps of prisoner squats. 

10/14/15

Warmup - Do 2 rounds of:
      Unweighted BB Front Squat - 6 reps
      Unweighted BB Push Press - 8 reps
      DB Reverse Fly - 10 reps
      Pushup - 12 reps (not hand release)

#1  BB Incline Bench Press with a 2 second PAUSE at the bottom of each rep
      All sets are 3 reps
      Start with 45% of your bench press 1RM
      Add weight each set until you hit a 3 Rep Max
      Then take off 10% of your 3RM and do 2 more sets x 3 reps
      Rest between all sets.  

#2  This is 7 rounds.  Round 1 looks like this:
      Goblet Squat - 3 reps (round 2 - 6 reps, round 3 - 9 reps, etc)
      Hand Release Pushup - 12 reps
      DB Row - 8 reps per side
      REST - 30 seconds

      For round 2-7, add 3 goblet squats each round.  So by round 7 you do
      21 goblet squats.  Pushups are 12 reps for all rounds, and rows are 8 reps
      for all rounds.  
      

10/12/15

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Standing DB Shoulder Press - 10 reps
      Air Squat - 10 reps

#1  BB Push Press - this is a 1 Rep Max
      Start with a light weight and then add weight by feel.
      2 sets x 3 reps, 2 sets x 2 reps, then single reps until you hit a 1RM

#2  In 12 minutes, do as many quality rounds as you can of:
      Seated DB Shoulder Press - 8 reps
      Toes to Bar - 8 reps
      Hand Release Pushup - 8 reps
      Prisoner Squat - 8 reps
      REST - 30 seconds
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      Hand Release Pushup - 10 reps
      Prisoner Squat - 10 reps
      REST - 30 seconds
      Seated DB shoulder Press - 12 reps......

      Continue this pattern, adding 2 reps per round, until you hit 12 minutes.  

10/11/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Step Up - 5 reps per side to an 18" box

#1  BB Front Squat - We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like, then do:
      1 set x 4 reps at 60% of front squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% or above, adding weight each set until you hit a 1 Rep Max

#2  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)

10/9/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Start a timer.  You have 5 minutes to hit a max set of UNBROKEN
      double unders (unbroken just means how many reps you can do in
      a row without messing up).  

#2  Cable Row
      1 set x 20 reps
      1 set x 16 reps
      1 set x 12 reps
      1 set x 8 reps
      Try to add weight each set.

#3  On the 50 meter course, run 800 meters for time.

10/8/15

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press (no pause)
      Set 1 - 225 lbs to failure
      Set 2 - If you get 10 or more reps for Set 1, add 50 lbs and go to failure
                 If you get less than 10 reps for 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 use less than 225 for Set 1.  As an example, if your first set is 155 lbs and 
      you get 8 reps, then you would drop to 105 lbs and go to failure on the second
      set.  If you get 12 reps at 155 lbs, you would increase to 205 lbs for Set 2.

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under                    20 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.
      For round 1, do 20 pushups, 20 double unders, and 2 reps of rack press.
      For round 2, do 18 pushups, 20 double unders, and 4 reps of rack press.
      Continue this pattern until you complete the 6 rounds.
      Try to use the same weight for rack press for all 6 rounds.

10/6/15

Warmup - Do 2 rounds of:
      Unweighted BB Behind the Neck Thruster - 15 reps
      DB Reverse Fly - 15 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here
      Starting with a light weight, then adding weight each set, do:
      2 sets x 3 reps
      2 sets x 2 reps
      Then as many singles as it takes to hit a 1RM

#2  Do 3 rounds of:
      BB Push Press - 6 reps
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 18 reps

      REST 90 seconds between rounds.  

10/5/15

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 - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of back squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#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.  

#3  With a 9 minute time limit, get as far as you can with:
      Air Squat - 50 reps
      Run - 200 meters
      American Kettlebell Swing - 25 reps
      Double Under - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Double Suicide - 1 rep

      You are done when either you finish the double suicide, or you hit
      9 minutes, whichever comes first.  

10/3/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - 1 Rep Max
      Starting with a light weight and then, adding weight each set, do:
      1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, then as many sets x 1 rep
      as you need to reach a 1RM.

#2  Strict Unweighted Pullup - One set.  Go to failure.

#3  This is 3 rounds.  Rest 2 minutes between rounds.

      Round 1:
      24" Box Jump - 14 reps
      Burpee - 4 reps
      Goblet Squat - 18 reps
      Burpee - 4 reps
      Cable Row - 22 reps
      Burpee - 4 reps

      Round 2:
      24"Box Jump - 12 reps
      Burpee - 6 reps
      Goblet Squat - 16 reps
      Burpee - 6 reps
      Cable Row - 20 reps
      Burpee - 6 reps

      Round 3:
      24" Box Jump - 10 reps
      Burpee - 8 reps
      Goblet Squat - 14 reps
      Burpee - 8 reps
      Cable Row - 18 reps
      Burpee - 8 reps

10/2/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Bench Press - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of bench press 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#2  This is 5 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
      Round 5 - Do A, B, C, D and E

      A) DB Row - 12 reps per side
      B) DB Incline Bench Press - 15 reps
      C) Prisoner Squat - 20 reps
      D) Sledgehammer VS Tire (vertical swing) - 30 seconds per side)
      E) Hand Release Pushup - 60 reps

      Rest 1 minute between rounds.  

      Results for BB Bench Press 1RM:
      Rob Tijerina - 270 lbs
      Carlo Anguiano - 325 lbs
      Val Valdovino - 235 lbs
      Scott Johnson - 245 lbs