12/31/15

Warmup - At a comfortable pace, 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 BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      6 sets x 3 reps
      Do as many warmup sets and reps as you like.  The first set that counts
      is at 70% of your bench press 1RM.  Try to add weight each set.

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

      Rest one minute between rounds.  
      For round 1, do 20 pushups, 12 goblets, then 2 rack presses
      For round 2, do 18 pushups, 12 goblets, then 4 rack presses
      Continue the pattern until you complete the 6 rounds.
      Try to stick with the same weight for rack press, for all 6 rounds.  

12/29/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Push Press      6 sets x 3 reps
      Start with a weight you can easily manage and then try to add weight
      each set.

#2  Do 4 rounds of:
      DB Farmer's Walk - 100 meters
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      18" Squat Box Jump - 10 reps

      This is continuous work. 

12/28/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Hang Clean - 5 reps
      Split Jerk - 5 reps

#1  BB Clean + Front Squat + Split Jerk
      This is 7 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 - 7 - do 1 clean + 1 front squat + 1 jerk at anything above 70%
      Try to add weight for sets 5, 6 and 7.

#2  BB Back Squat - All sets are 2 reps.
      Start with a light weight and then take as many sets as you like to work
      up to a 2 Rep Max.

#3  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Double Unders - 100 reps
      Hand Release Pushup - 75 reps
      Pullup - 50 reps
      American Kettlebell Swings - 25 reps

      You can do the double unders, pushups, pullups, and swings in any order.
      You don't have to finish all the double unders before beginning pushups
      or pullups, for example.  You just need to complete the total number of reps
      for each exercise. 

12/26/15

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  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  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.
      Then immediately begin:
      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat      10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet
      squats, then 3 pullups, etc.

12/25/15

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

#1  BB Bench Press with BANDS (no pause)
      All sets are 4 reps.  Work your way up to a 4 Rep Max.  Then take off
      10% and do 2 more sets x 4 reps.  Rest between all sets.

#2  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Shots - 10 reps to a 10' target
      1:00 - American Kettlebell Swing - 15 reps
      2:00 - DB Incline Bench Press - 20 reps
      3:00 - 24" Box Jump - 15 reps
      4:00 - Burpee - 10 reps
      5:00 - Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      6:00 - BB Rack Press - 10 reps

      Round 2 starts at 7 minutes.

12/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 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 add weight by feel.

#2  In 10 minutes, do as many quality rounds as you can of:
      Prisoner Squat - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      Prisoner Squat - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 30 seconds

      Continue this pattern, adding 2 reps per round, until you hit the
      10 minute time limit.  

12/22/15

Warmup - Do 2 sets x 25 reps of Air Squats, then run 25 meters x 5 reps at
      an effort level of 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for 
      rep 4, and 90% for rep 5

#1  Run 50 meters x 5 reps (100% effort)

#2  BB Back Squat - all sets are 4 reps
      Take as many sets as you need to work up to a 4 Rep Max.
      Then take off 10%, and do 2 more sets x 4 reps.

#3  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 between rounds.  
      (Weights for thrusters are a recommendation.  You can go heavier or lighter.)

12/20/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)
      Kettlebell Deadlift - 20 reps
      Unweighted BB Row - 20 reps

      For the deadlift, both hands are on the kettlebell, and touch
      the kettlebell to the ground every rep.  Keep good posture.  Butt down
      and chest up.  Same motion as a conventional deadlift.

#1  BB Row
      At the start of each minute, do 5 reps.  Do 8 total sets.  Try to stay at the 
      same weight for all 8 sets.

#2  Do 2 rounds of:
      Burpee Pullup 
      Goblet Squat 
      DB Row
      18" Squat Box Jump

      For each exercise, do as many quality reps as you can in 60 seconds, then
      rest 60 seconds, then move on to the next exercise.  For the DB Row, do
      30 seconds per side.  Rest between rounds is also 60 seconds.  

12/19/15

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second ISOMETRIC PAUSE at the bottom of each rep
      5 sets x 5 reps
      Do as many warmup reps and sets as you like.  The first set that counts is at
      60% of bench press 1RM.  Try to add weight each set.

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

      For Round 1, do 12 swings, 24 pushups, and run 200 meters
      For Round 2, do 15 swings, 21 pushups, and run 200 meters
      Continue the pattern until you complete all five rounds

#3  BB Bench Press (no pause)
      Set 1 - 70% of bench press 1RM to failure
      Set 2 - 60% of bench press 1RM to failure
      Rest between sets.  

12/17/15

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

#1  Standing Behind the Neck 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 with a weight you can easily manage and then add weight by feel.
      Bring the bar back to the rack position (across your traps) on every rep.

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps

      REST 1 minute between rounds.  

12/16/15

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 Clean  
      4 sets x 2 reps
      Do as many warmup reps and sets as you like.
      The sets that count are at 75% (or heavier) of clean 1RM

#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.  The first set that counts is
      at 65% of front squat 1RM.  Try to add weight each set.  

#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 start 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 all 3 rounds.  

12/14/15

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

#1  Strict Weighted Pullup      6 sets x 3 reps
      Start with a weight you can easily manage and then try to add
      weight each set.

#3  This is 5 rounds.
      R1 - Do A
      R2 - Do A and B
      R3 - Do A, B, and C
      R4 - Do A, B, C and D
      R5 - Do A, B, C, D and E

      Rest 1 minute between rounds.

      A) Pullup - 10 reps
      B) Goblet Squat - 15 reps
      C) DB Incline Bench Press - 20 reps
      D) 24" Box Jump - 25 reps
      E) Cable Row - 30 reps

12/13/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  Do 5 rounds of:
      BB Row - 12 reps
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.
      Go as heavy as you can.  

#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

#3  Do 10 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.  

12/11/15

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

#1  This is continuous work:
      Goblet Squat      20-18-16-14-12-10 reps
      Toes to Bar         4-6-8-10-12-14 reps

      Do 20 goblet squats, then 4 toes to bar, then 18 goblet squats, then
      6 toes to bar, etc.

#2  BB Split Jerk
      3 sets x 2 reps, both reps you PAUSE for 2 seconds in the bottom of the dip
      3 sets x 2 reps, PAUSE on the first rep, regular tempo on the second rep
      3 sets x 2 reps, both reps are regular tempo

      Try to keep a vertical torso on your dip and drive. 

#3  EZ Curl Bar Nosebreaker
      1 set x 20 reps, 1 set x 15 reps, 1 set x 10 reps
      Go as heavy as you can. 

12/10/15

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

#1  Box Jumps      6 sets x 3 reps
      Start at 24" and then try to add height each set.  

#2  BB Front Squat      5 sets x 3 reps with a 3 second PAUSE at the bottom
      Do as many warmup sets and reps as you like.  The first set that counts 
      is at 65% of your front squat 1RM.  Try to add weight each set.

#3  Do 2 rounds of:
      Burpee - 6 reps
      American Kettlebell Swing - 30 reps
      Burpee - 6 reps
      Air Squat - 30 reps
      Burpee - 6 reps
      Double Under - 30 reps
      Burpee - 6 reps
      Medicine Ball Wall Ball Shots - 30 reps to a 10' target
      Burpee - 6 reps

      REST 3 minutes between rounds.  

12/8/15

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Reverse Fly - 15 reps

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

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side (vertical swing)
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps
      Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      REST 3 minutes between rounds.  

12/7/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB  Incline Bench Press - 10 reps
      Air Squat - 15 reps

#1  Do 5 rounds of:
      Goblet Squat - as many quality reps as you can in 40 seconds
      REST - 20 seconds
      Double Under - as many quality reps as you can in 40 seconds
      REST - 20 seconds

#2  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      3 sets x 3 reps

      Start at 60% of your bench press 1RM.  Add weight by feel for sets 2 - 5.

#3  Hand Release Pushups  
      With a partner, do 200 total pushups.  Only one partner is working at a time.
      Your rest is when your partner is working.  If you are working by yourself, do
      100 total pushups and try to keep the work to rest ratio at about 1:1.

12/5/15

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 Power Jerk - 6 sets x 2 reps
      Anything more than the bar counts as your first set.
      Try to add weight each set.  Work up to a heavy double.

#2  This is continuous work.
      In 7 minutes, do as many quality rounds as you can of:

      Handstand Pushup - 3 reps
      BB Clean Grip Deadlift - 5 reps
      Seated DB Shoulder Press - 7 reps
      Pullup - 9 reps

12/4/15

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
      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 clean 1RM
      ODD minutes, - Unweighted BB Squat Jump - 8 reps

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

      For the clean + jerks at 70%, reset your starting position for the second rep.
      Not touch and go.  And don't jump from an unweighted BB straight to 70%.
      Do several reps at 50% and 60% before you start #1.

#2  BB Back Squat      5 sets x 3 reps
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 3 reps at 67.5% of back squat 1RM
      1 set x 3 reps at 72.5% 
      1 set x 3 reps at 77.5%
      2 sets x 3 reps at 82.5%

12/2/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 2 second PAUSE at the bottom

#1  BB Clean Grip Deadlift      4 sets x 5 reps
      For each rep, normal tempo on the way up, and 5 seconds on the way down.
      Start at 80% of your clean 1RM, and then add weight by feel.

#2  For each exercise, do as many quality reps as you can in one minute, then
      rest one minute, then move on to the next exercise.
      Burpee
      Cable Row
      Sledgehammer VS Tire (Vertical Swing, 30 seconds per side)
      Double Under
      Strict Unweighted Pullup
      Medicine Ball Wall Ball Shots to a 10' target

12/1/15

Warmup - Do 2 sets x 15 reps of Air Squat, then 2 rounds of:
      Pushup (1.5 REP) - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  BB Incline Bench Press (no pause)
      Do one set x 10 reps with 50% of your bench press 1RM.
      After that, sets are 3 reps.  Keep adding weight each set until 
      you fail.  Then immediately drop 40 lbs and go to failure. 

#2  This is 3 rounds.  One round looks like this:
      Goblet Squat - 20 reps
      Toes to Bar - 16 reps
      EZ Curl Bar Nosebreaker - 12 reps
      REST - 1 minute
      BB Rack Press - 8 reps

      Rest 2 minutes between rounds.