11/29/15

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

#1  BB Push Press
      5 sets x 5 reps
      Start with a weight you can easily manage, then try to add weight each
      set and work up to a 5 Rep Max.

#2  In 12 minutes, do as many quality rounds as you can of:
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep
      24" Box Jump - 15 reps
      DB Lateral Raise - 25 reps
      Run 200 meters

      This is continuous work.

11/28/15

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

#1  5-10-5 Shuttle - 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      4 sets x 6 reps
      Set 1 - 6 reps at 62.5% of back squat 1RM
      Set 2 - 6 reps at 67.5%
      Set 3 - 6 reps at 72.5%
      Set 4 - 6 reps at 77.5%

#3  This is one round:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

11/26/15

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  Cable Row - This is 2 sets.  Both sets are the same.  One set looks like this:
      The 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.  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete
      reps as you can, then 2 more partial reps.  REST between sets.  

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Strict Unweighted Pullup - 20 seconds 
      1:00 - Double Under - 30 seconds
      2:00 - DB Row - 40 seconds (20 seconds per side)
      3:00 - 24" Box Jump - 50 seconds

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For each exercise, do as many quality reps as you can in the specified time.

11/25/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs 2" apart)
      Air Squat - 15 reps

#1  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.

#2  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      At 0:00 - 10 reps of standing BB Push Press AND 20 reps of Hand Release Pushup
      At 2:00 - 10 reps of seated DB Sh Press AND 20 reps of Goblet Squat 
      At 4:00 - 10 reps of DB Inc Bench Press AND 20 reps of Wall Ball Wall Shots
      
      Round 2 starts at 6 minutes.  

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

11/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press      5 sets x 5 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Do one round of:
      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 1 minute
      Burpee - As many quality reps as you can in 1 minute
      REST - 1 minute

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps

11/22/15

Warmup - With an unweighted BB, do 1 round 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
      Split Jerk - 5 reps 

#1  BB Clean and Split Jerk
      Set 1 - 5 cleans + 1 jerk at 50% of clean 1RM
      Set 2 - 4 + 1 at 60%
      Set 3 - 3 + 1 at 70%
      Set 4 - 2 + 1 at 80%
      Sets 5, 6, and 7 - 1 + 1 at anything more than 80%

#2  BB Back Squat
      12 reps at 52.5% of back squat 1RM
      10 reps at 62.5%
      10 reps at 67.5%
      8 reps at 72.5%

#3  This is 3 rounds.  
      Sledgehammer VS Tire (vertical swing, 20 seconds per side)
      Medicine Ball Wall Shots to a 10' target
      Cable Row
      Hand Release Pushup

      Do as many quality reps as you can in 40 seconds, then REST 20 seconds,
      then move on to the next exercise.  Rest between rounds is also 20 seconds.

11/20/15

Warmup - At a comfortable pace, 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  Strict Weighted Pullup      5 sets x 4 reps
      Start with a weight you can easily manage and then add weight each set.

#2  This is 6 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
      Round 6 - Do A, B, C, D, E and F

      Rest 1 minute between rounds.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) American Kettlebell Swing - 15 reps
      D) DB Incline Bench Press - 20 reps
      E) Cable Row - 30 reps
      F) Double Under - 60 reps

11/19/15

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  Hand Release Pushups
      Start a timer.  Do a set every minute, on the minute.  
      The first set is 11 reps, then add one rep per minute.
      You are done when you fail to complete the required number of reps
      before the start of the next minute, or you finish the set of 20 reps.

#2  BB Rack Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Start with a weight you can easily manage, and then try to add weight each set.

#3  Do 2 rounds of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - to failure (same weight you used for the set of 10 reps)

      Rest between sets.  

11/17/15

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

#1  BB Split Jerk      5 sets x 2 reps
      Do as many warmup reps and sets as you like.
      The first set that counts is at 60% of your clean 1RM. 
      Try to add weight each set.

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

11/16/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Back Squat - 15 reps
      Standing Shoulder Press - 10 reps

#1  Do 1 round of:
      American Kettlebell Swing - 25 reps
      Tire Pull - 50 meters (walking backward with 100 lbs in tire)
      Air Squat - 75 reps

#2  BB Front Squat 
      5 sets x 3 reps with a 3 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.
      First set that counts is at 60% of front squat 1RM and then try to add weight
      each set.

#3  On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 burpees

      Do 14 total sets (7 sets of each exercise).

11/14/15

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

#1  Clean Grip BB Row      4 sets x 8 reps
      Start with a weight you can easily manage and then add weight each set.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat - 20 reps 
      1:00 - Cable Row - 20 reps
      2:00 - EZ Curl Bar Nosebreaker - 16 reps 
      3:00 - DB Row - 8 reps per side
      4:00 - Seated DB Shoulder Press - 12 reps
      5:00 - Toes to Bar - 12 reps

      Round 2 starts at 6 minutes.

11/13/15

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

#1  BB Bench Press with BANDS
      PAUSE for 2 seconds at the bottom of the first 2 reps of each set.  Normal 
      tempo for the rest of the reps.  
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      Start with a weight you can easily manage and then try to add weight
      each set.

#2  Do 1 round of:
      DB Incline Bench Press - 40 reps
      REST - 1 minute
      24" Box Jump - 40 reps
      REST - 1 minute
      Hand Release Pushup - 40 reps
      REST - 1 minute
      Double Under - 40 reps
      REST - 1 minute
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target

      You can break up the sets into smaller chunks.  Just try to work
      quickly to complete all 40 reps.  

#3  BB Bench Press (no pause)
      Set 1 - Put 70% of your 1RM on the bar and go to failure
      Set 2 - Put 60% of your 1RM on the bar and go to failure
      Rest between sets.  

11/11/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Close Grip Pushup - 12 reps (tips of thumbs about 2" apart)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Power Jerk
      All sets are 2 reps.  Start light and work up to a 2 Rep Max.

#2  This is 3 rounds.  Round 1 looks like this:
      BB Push Press - 6 reps
      Toes to Bar - 9 reps
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 15 reps
      DB Farmers Walk - 100 meters

      For Round 2, do 9 push presses, 12 toes to bar, 15 db shoulder press,
      and 18 goblet squats.

      For Round 3, do 12 push presses, 15 toes to bar, 18 db shoulder press,
      and 21 goblet squats.
 
      DB Farmers Walk is 100 meters for all 3 rounds.
      Rest 2 minutes between rounds. 

11/10/15

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 Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean + Front Squat + Split Jerk
      This is 8 sets.
      Set 1 - 2 cleans + 1 front squat + 1 jerk at 50% of clean 1RM
      Set 2 - 2 cleans + 1 front squat + 1 jerk at 60%
      Set 3 - 2 cleans + 1 front squat + 1 jerk at 70%
      
      Sets 4 through 8 - 1 clean + 1 front squat + 1 jerk at anything above 70%
      Try to add weight each set.

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      1 set x 5 reps at 65% of back squat 1RM
      1 set x 5 reps at 70%
      1 set x 5 reps at 75%
      2 sets x 5 reps at 80%

#3  On the 50 meter course, run 800 meters in less than 3:45
      If you run each 100 meters in 28 seconds, you will finish in just under 3:45

11/8/15

Do 1 round of:
      Cable Row - 20 reps (light weight)
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps

#1  BB 3-Position Clean Grip Deadlift
      5 sets x 5 reps

      Pause for 1 second when the BB first breaks contact with the ground, pause
      for 1 second at the knee, and then stand all the way up.  Reset your start
      position for every rep.  Start with a light weight and try to add weight each set.

#2  Do 1 round of:
      Kipping Pullup - 20 reps
      Plate Pull - 80 feet
      BB Row - 20 reps
      Prisoner Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

11/7/15

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Bench Press
      1 set x 10 reps + 1 NEG
      1 set x 8 reps + 1 NEG
      1 set x 6 reps + 1 NEG
      1 set x 4 reps + 1 NEG
      2 sets x 2 reps + 1 NEG

      On the negative reps, 10 seconds to lower the weight, then have a spotter
      help you rerack the weight.  

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

      Rest one minute between rounds.  
      Try to use the same weight for rack press for all 6 rounds.  

11/5/15

Warmup - At a comfortable pace,  do 1 round of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Push Press - All sets are 3 reps
      Start with a light weight and work up to a 3 Rep Max

#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) Seated DB Shoulder Press - 12 reps
      B) Cable Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds. 

11/4/15

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
      6 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.  Try to add height to the second box for sets 2-6.
      
#2  BB Back Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      1 set x 8 reps at 60% of back squat 1RM
      1 set x 8 reps at 65%
      1 set x 8 reps at 70%
      1 set x 8 reps at 75%

#3  In 15 minutes, with a partner, do as many quality rounds as you can of:
      Kipping Pullup - 40 reps
      Double Under - 60 reps
      BB Row - 40 reps
      DB Thruster - 60 reps

      Only one partner is working at a time.
      The number of reps is the TOTAL for both partners.  So, for example, for the
      pullups, Partner A could do 12 reps, Partner B could do 12 reps, then Partner A
      could do 8 reps, Partner B could do 8 reps for a total of 40 reps, then they move 
      on to the double under.  Divide the reps any way you want, and the partners 
      don't have to do the same number of reps.   If you working by yourself, cut the
      number of reps per round in half, and try to make your work to rest ratio
      about 1:1

11/2/15

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

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 24 reps
      Go as heavy as you can for each set.

#2  In 10 minutes, do as many quality rounds as you can of:
      Burpee Pullup
      BB Row 
      Wall Ball Wall Shots to a 10' target
      DB Incline Bench Press

      For the first round, do 6 reps per exercise. 
      For the second round, do 8 reps per exercise.
      For each round, add 2 reps to each exercise until you reach the 10 minute
      time limit.  

11/1/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Air Squat - 15 reps

#1  Run 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 Floor Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 3 sets x 1 rep
      Try to add weight each set.

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