12/31/16

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      Work up to a 1 Rep Max

#2  Start a timer.  Do 2 rounds of:
      At 0:00 - Medicine Ball Wall Balls - 20 reps, then BB Row - 10 reps
      At 2:00 - Cable Row - 20 reps, then Air Squat - 40 reps
      At 4:00 - Hand Release Pushup - 20 reps, then BB Push Press - 10 reps

      Round 2 starts at 7:00.

#3  BB Incline Bench Press
      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      1 set x 12 reps

12/29/16

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

#1  Standing BB Shoulder Press
      Work up to a 1 Rep Max

#2  Do 3 rounds of:
      Run 200 meters in less than 45 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Bear Crawl - 25 meters
      Cable Row - 15 reps
      Rest 2 minutes

12/28/16

Warmup - 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
      Jerk - 5 reps (Power or Split)

#1  BB Clean and Jerk
      Work up to a 1 Rep Max

#2  BB Back Squat 
      Work up to a 1 Rep Max

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      Pullup - 20 reps
      DB Thruster - 40 reps
      Double Under - 60 reps

      Only one partner is working at a time.  Finish all the pullups before you
      move on to the thrusters.  Finish all the thrusters before you move on to
      double unders.  You can divide the reps up however you like.  

12/26/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 9 reps
      Back Squat - 12 reps
      Clean Grip Row - 15 reps

#1  BB Clean Grip Row
      5 sets x 5 reps at 70% or heavier of Clean 1RM

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire (vertical swing) - 30 seconds per side
      Cable Row - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Toes to Bar - 15 reps
      18" Squat Box Jump - 10 reps
      Clean Grip Deadlift - 5 reps at 90% of Clean 1RM

      Rest 3 minutes between rounds.  
      

12/25/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Bench Press (no pause)
      Work up to a 2 Rep Max
      Then take off 10% and do 3 more sets x 2 reps

#2  This is 5 rounds:
      Hand Release Pushup                           12-15-18-21-24 reps
      Goblet Squat                                          12-15-18-21-24 reps
      Run with 20 lb DB (or heavier)            50-100-150-200-250 meters

      For round 1, do 12 pushups, 12 goblet squats, and run 50 meters.
      For round 2, do 15 pushups, 15 goblet squats, and run 100 meters, etc.
      This is continuous work.

#3  BB Bench Press (No touch)
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps

      Keep the BB about 1-3" off your chest at the bottom of each rep.  

12/23/16

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  Standing BB Shoulder Press
      Work up to a 3 Rep Max
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 total reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      DB Farmers Walk - 100 meters

      This is continuous work. 

12/22/16

Warmup - At a comfortabel pace, do 5 rounds of:
      Run 25 meters (effort level R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)
      DB Thruster - 5 reps (light weight)

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB Back Squat
      Work up to a 2 Rep Max.
      Then take off 10% and do 4 more sets x 2 reps.
      Try to beat your 2RM from 12/16/16.

#3  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - BB Back Squat - as many reps as you can in 40 seconds (50% 1RM)
      At 1:00 - Hand Release Pushup - 24 reps
      At 2:00 - Cable Row - 21 reps
      At 3:00 - Burpee - 18 reps
      At 4:00 - REST

      For Round 2, back squats are 30 seconds, then 21 pushups, 18 rows, 15 burpees.
      For Round 3, back squats are 20 seconds, then 18 pushups, 15 rows, 12 burpees.
      Round 2 starts at 5:00.
      Round 3 starts at 10:00.  

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

12/20/16

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

#1  Cable Row - This is 3 sets.
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and do as many complete reps as you can
      Set 3 - SUBTRACT 20 lbs from Set 1's weight, and do as many complete 
                  reps as you can

      Rest between sets.

#2  This is 2 rounds.  For each exercise, do as many reps, or go as far as you can,
      in 60 seconds, then rest 60 seconds, then move on to the next exercise.  Rest
      between rounds is also 60 seconds.  
      
      Tire Pull with 100 lbs in the tire
      BB Waiter's Walk
      Burpee Pullup 
      DB Row (30 seconds per side)
      Goblet Squat

12/19/16

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip 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
      Work up to a 2 Rep Max
      Then take off 10% and do 3 more sets x 2 reps.

#2  This is 6 rounds.
      DB Thruster                     16-14-12-10-8-6 reps
      BB Row                             8 reps each round
      BB Rack Press                  2-4-6-8-10-12 reps

      Round 1 is 16 thrusters, 8 rows, and 2 presses.
      Round 2 is 14 thrusters, 8 rows, and 4 presses, etc. 
      Rest 1 minute between rounds.      
      Try to stick with the same weight for rack press for all 6 rounds.

12/17/16

Warmup - Do one round of:

      Pushup (1.5 REP) - 12 reps

      DB Lateral Raise - 12 reps

      DB Reverse Fly - 12 reps

      Unweighted BB Shoulder Press - 12 reps

      Unweighted BB Back Squat - 12 reps

#1  BB Jerk (split or power)

      Work up to a heavy set of 2 reps.

#2  In 10 minutes, do as many rounds as you can of:

      Plate Front Raise - 10 reps

      DB Reverse Fly - 10 reps

      Unweighted BB Jump Squat - 10 reps

      Seated DB Shoulder Press - 10 reps

      BB Row - 10 reps

12/16/16

Warmup - Do 1 set x 25 reps of Air Squat, then with an Unweighted BB, 
      do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean And Jerk
      10 sets x 1 rep at 75% or heavier of Clean 1RM
      (Start at 75% and then try to add weight.)

#2  BB Back Squat
      Work up to a 2 Rep Max
      Then take off 10% and do 3 more sets x 2 reps

#3  BB Clean Grip Deadlift 
      There is a two second PAUSE at the knee on each rep (only on the way up).
      Try to keep your chest up in the start position.  Your hips and 
      shoulders should move at the same time when the bar breaks
      contact with the floor.  
      4 sets x 4 reps at 80% of Clean 1RM

#4  Do 2 rounds of:
      Overhead Plate Walk - 50 meters
      Unweighted BB Alternating Lunge - 15 reps (15 reps each leg)
      Hand Release Pushup - 25 reps
      Toes to Bar - 12 reps

12/14/16

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

#1  Strict Weighted Pullup
      Work up to a max set of 3 reps.
      Then take off 10 lbs and do 3 more sets x 3 reps.

#2  Start a timer.
      At 0:00 - Do as many Strict Unweighted Pullups as you can in 45 seconds.
      These do not have to be unbroken.  You can get on and off the bar as 
      many times as you like.  Then, at 2:00, begin 2 rounds of:
      2:00 - DB Row - 12 reps per side
      3:00 - Medicine Ball Wall Ball Shots - 15 reps
      4:00 - BB Row - 12 reps
      5:00 - Burpee - 15 reps

      Round 2 starts at 7:00 with DB Row, 8:00 with Wall Ball, 9:00 with BB Row,
      and 10:00 with Burpee.  You don't repeat the Pullups.

12/13/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      DB Thruster - 10 reps (light weight)

#1  BB Bench Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 2 rounds of:
      Reverse Bear Crawl - 80 feet
      Double Under - 80 reps
      Plate Pull - 80 feet
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Goblet Squat - 20 reps

      Rest 2 minutes between rounds.  

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

12/11/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 10 reps
      Clean Grip Rows - 15 reps

#1  BB Push Press
      Work up to a max set of 4 reps.
      Then take off 10% and do 2 more sets x 4 reps.

#2  This is 14 total sets (7 sets of 100 meter run, and 7 sets of burpees)
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 burpees

12/10/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 10 reps
      24" Box Jump - 5 reps

#1  Box Jump  -  5 sets x 3 reps
      Start with a 30" box, then try to add height each set.  

#2  BB Front Squat
      4 sets x 2 reps with a 2 second PAUSE at the bottom of each rep
      First set that counts is at 90% of Clean 1RM
      Try to add weight for sets 2, 3, and 4.

#3  Do one round of:
      Double Suicide - 1 rep
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters (with 50 lbs in the tire)
      Air Squat - 75 reps
      Double Under - 75 reps
      Double Suicide - 1 rep

12/8/16

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

#1  BB Row
      5 sets x 4 reps
      Start with a weight you know you can do for 4 reps.
      Then add weight by feel for sets 2, 3, 4, and 5.

#2  In any order, and any combination, do:
      Goblet Squat - 40 reps
      DB Row - 40 reps (40 reps each side)
      DB Reverse Fly - 40 reps
      BB Shrug - 40 reps
      Burpee - 40 reps

12/7/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like before you start #1.
      Set 1 - Do as many reps as you can at 90% of Bench Press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.
      Set 2 - Do as many reps as you can at 85% of Bench Press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.  

      Rest between Set 1 and Set 2.  

#2  Do 2 rounds of:
      Plank - 1 minute (elbows and toes)
      BB Clean Grip Deadlift - 6 reps at 100% of Clean 1RM
      DB Lateral Raise - 12 reps
      Cable Row - 18 reps
      Hand Release Pushup - 24 reps
      REST - 1 minute
      Plank - 1 minute (elbows and toes)
      BB Ground to Overhead - 6 reps
      BB Row - 12 reps
      DB Incline Bench Press - 18 reps
      Double Under - 24 reps

      Rest one minute between rounds.  

#3  BB Bench Press + Negatives
      1 set x 10 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.
      Have a spotter count for you, and help you rerack the weight after each set.  

12/5/16

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

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max.
      Then take off 10% and do 2 more sets x 4 reps.

#2  Start a timer.  Round 1 looks like this:
      0:00 - Pullup - 10 reps
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 18 reps

      Round 2 starts at 3:00.
      For each round, add 2 reps per exercise.  So for round 2, do 12 pullups,
      16 pushups, and 20 air squats.

      Keep adding 2 reps each round to each exercise until you fail to 
      to complete the required number of reps for that minute OR
      you complete 5 rounds (18 pullups, 22 pushups, and 26 air squats).

12/4/16

Warmup - Do 20 Air Squats, then with an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Hang Clean + Front Squat + Jerk
      3 sets x (2+2+2) reps at 70% of clean 1RM
      One set is 2 hang cleans + 2 front squats + 2 jerks

#2  BB Back Squat - Figure out a target weight for a max set of 4 reps.
      Try to beat your 4 Rep Max from 11/28.  This is 3 sets.
      Set 1 - 4 reps at 90% of your target 4 Rep Max
      Set 2 - 4 Rep Max
      Set 3 - 4 reps at same weight as Set 1

#3  With a partner, in 15 minutes do as many rounds as you can of:
      DB Thruster - 15 reps
      Medicine Ball Wall Ball Shots - 14 reps
      Cable Row - 13 reps
      Toes to Bar - 12 reps
      Burpee - 11 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Partner A does 15 thrusters, then Partner B does 14 wall balls.
      Partner A does 13 reps of cable row, then Partner B does 12 toes to bar.
      Partner A does 11 burpees, then Partner B does 15 thrusters, etc.
      Keep alternating exercises until you hit the time limit.  

12/2/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 9 reps
      Back Squat - 12 reps
      Clean Grip Row - 15 reps

#1  Strict Weighted Pullup
      5 sets x 4 reps
      Start with a weight you know you can do for 4 reps.
      Then add weight by feel each set after that.

#2  Do one round of:
      Unweighted BB Thruster - 20 reps
      Double Under - 80 reps
      Hand Release Pushup - 20 reps
      Air Squat - 80 reps
      BB Shrug - 20 reps
      Plate Pull - 80 feet
      BB Row - 20 reps

12/1/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      1 set x 3 reps at 85% of Bench Press 1RM
      1 set x 3 reps at 87.5%
      2 sets x 3 reps at 90%

#2  Do 1 round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps

      REST - 1 minute
      Burpee - 20 reps
      REST - 1 minute

      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Incline Bench press - 20 reps
      Cable Row - 20 reps
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Floor Press
      Work up to a 3 Rep Max
      No drop sets

11/29/16

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

#1  Do 3 rounds of:
      BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Do all 9 reps without setting the bar down.  Pick a weight that is
      challenging but you can get all 9 reps.

#2  This is two rounds.  For each exercise, do as many quality reps as you can
      in 40 seconds, then rest for 20 seconds, then move on to the next exercise.
      One round is:
      Burpee
      Cable Row
      Seated Alternating DB Shoulder Press
      Double Under

      Rest between rounds is also 20 seconds.  Round 2 starts at 4:00.

11/28/16

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

#1  BB Back Squat - Figure out a target weight for a max set of 4 reps
      Then do 3 sets.
      Set 1 - 4 reps at 90% of your target 4 Rep Max
      Set 2 - 4 Rep Max
      Set 3 - 4 reps at same weight as Set 1

#2  In 10 minutes, do as many rounds as you can of:
      Clean Grip Deadlift - 3 reps at 110% of Clean 1RM
      BB Rack Press - 6 reps
      Tire Flip Jump Through - 3 reps
      DB Row - 18 reps (9 reps per side)
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps

11/26/16

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

#1  BB Row
      5 sets x 5 reps at 70% of clean 1RM or heavier

#2  Do 25 reps of DB Thruster, then begin 2 rounds of:
      
      BB Clean Grip Deadlift - 5 reps at 90% clean 1RM
      18" Squat Box Jump - 10 reps
      Sledgehammer VS Tire - 15 reps per side
      Goblet Squat - 20 reps
      Tire Pull - 25 meters with 50 lbs in the tire
      Run 200 meters with a 40 lb Dumbbell

      Rest 2 minutes between rounds.

11/25/16

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 15 reps (light weight)
      DB Thruster - 15 reps (light weight)

#1  BB Bench Press
      4 sets x 3 reps at 85% of Bench Press 1RM

#2  Every minute, on the minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps
      Double Under - 100 reps

      You are done with #2 when you complete all reps of pullups, pushups, 
      air squats, and double unders.  You can do the exercises in any order and
      any combination.

#3  BB Incline Bench Press
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps

11/23/16

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 10 reps
      Unweighted BB Thruster - 10 reps


#1  BB Jerk (power of split)
      2 sets x 2 reps with a PAUSE at the bottom of the dip, for both reps
      2 sets x 2 reps with a PAUSE on the first rep, regular tempo on the 2nd rep
      2 sets x 2 reps regular tempo for both reps
 
      Start at about 50% of your Clean 1RM and then try to add weight each set.


#2  This is 5 rounds of continuous work:
      Seated DB Shoulder Press      2-4-6-8-10-12 reps
      DB Reverse Fly - 12 reps
      Double Under - 24 reps


      Round 1 is 2 presses, 12 reps of reverse fly, and 24 double unders.
      Round 2 is 4 presses, 12 reps of reverse fly, and 24 double unders, etc. 

11/22/16

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

#1  Do a set every minute, on the minute, for 20 sets.
      For the first 10 sets (minutes 0 - 9):
      EVEN minutes - BB Clean and Jerk - 2 reps at 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 10 reps

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

#2  BB Front Squat with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 85% of clean 1RM

#3  Do one round of:
      Run 200 meters
      DB Farmers Walk - 100 meters
      Hand Release Pushup - 25 reps
      DB Row - 20 reps (10 per side)
      Medicine Ball Wall Balls - 15 reps

11/20/16

Warmup - Do one round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Kettlebell Deadlift - 15 reps

#1  Cable Row
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and do as many complete reps as you can
      Set 3 - SUBTRACT 20 lbs from Set 1's weight and do as many 
                  complete reps as you can

      REST between sets.

#3  Do one round of:
      Pullup - 20 reps
      Plank - 90 seconds
      REST - 1 minute
      BB Shrug - 20 reps
      Prisoner Squat - 60 reps
      REST - 1 minute
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      REST - 1 minute
      Burpee - 20 reps
      Double Under - 80 reps

11/19/16

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

#1  BB Bench Press
      Work up to a 5 Rep Max
      Then take off 10% and do 2 more sets x 5 reps

#2  Do 3 rounds of:
      BB Row - 10 reps
      BB Behind the Neck Push Press - 10 reps
      BB Back Squat - 10 reps
      Toes To Bar - 10 reps
      EZ Curl Bar Nosebreaker - 10 reps
      REST - 1 minute
      BB Rack Press - 6 reps

      Rest between rounds.
      For the row, push press, and squat, use the same bar, same weight.

11/17/16

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

#1  Standing BB Shoulder Press
      3 sets x 8 reps
      Use the same weight for all 3 sets.

#2  This is 3 rounds of continuous work.
      Round 1 looks like this:
      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Row - 8 reps
      Seated DB Shoulder Press - 10 reps

      For Round 2, add 3 reps per exercise (7 burpee pullups, 9 front raises, 
      11 rows, and 13 presses)
      For Round 3, again add 3 reps per exercise(10 burpee pullups, 12 front raises,
      14 rows, and 16 presses)

11/16/16

Warmup - Run 25 meters x 5 reps
      Effort level is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, 
      and 90% for rep 5.

#1  Run 25 meters x 8 reps at 100% effort

#2  BB Back Squat - Figure out a target weight for a max set of 8 reps.  
      Then do 3 sets.
      Set 1 - 8 reps at 90% of your target 8 Rep Max
      Set 2 - 8 Rep Max (try to go heavier than your max 8 from 11/10/16)
      Set 3 - 8 reps at same weight as Set 1

      So, for example, if your target weight is 260 lbs, you would do 235 lbs for set 1, 
      260 lbs for set 2, then back down to 235 lbs for set 3.

#3  BB Clean Pulls
      4 sets x 4 reps at 80% of Clean 1RM

#4  Do one round of:
      Double Under - 50 reps
      Tire Pull - 25 meters with 100 lbs in tire
      Pushup to DB Row - 15 reps
      Run 200 meters
      Reverse Bear Crawl - 50 meters
      Cable Row - 25 reps
      Unweighted BB Squat Jump - 15 reps

11/14/16

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps
      Pushup - 15 reps (not hand release)

#1  BB Row 
      3 x 12 reps
      Pick a weight that is challenging but you can get all 12 reps.
      Use the same weight for all 3 sets.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Prisoner Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.
      The number of reps is the total for both partners.
      Break up the reps however you like.  

11/13/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Shoulder Press - 10 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like before you start #1.
      Set 1 - Do as many reps as you can at 85% of Bench Press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.
      Set 2 - Do as many reps as you can at 80% of Bench Press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.

#2  Do 2 rounds of:
      Overhead Plate Walk - 100 meters
      Sledgehammer VS Tire - 20 reps (10 reps per side)
      Plate Pull - 80 feet
      Cable Row - 20 reps
      Air Squat - 60 reps
      DB Incline Alternating Bench Press - 20 reps (10 reps per side)

#3  BB Bench Press (1.5 REP)
      4 sets x 3 reps
      

11/11/16

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

#1  Seated DB Shoulder Press
      4 sets x 10 reps 

#2  Do 2 rounds of:
      Cable Row - 12 reps
      BB Shrug - 12 reps
      Medicine Ball Wall Ball - 12 reps
      Plank - 1 minute
      REST - 1 minute
      Unweighted BB Overhead Squat - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      DB Thruster - 12 reps 
      REST - 1 minute

11/10/16

Warmup - 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
      Power Jerk - 5 reps

#1  BB Hang Clean + Front Squat + Jerk
      4 sets x (2 + 2 + 2 reps) at 65% of clean 1RM
      One set = 2 hang cleans, then 2 front squats, then 2 jerks

#2  BB Back Squat
      Figure out a target weight for a max set of 8 reps, then do 3 sets.
      Set 1 - 8 reps at 90% of your target weight for an 8 Rep Max
      Set 2 - 8 Rep Max
      Set 3 - 8 reps at same weight as Set 1
      So for example, if you are shooting for 8 reps at 250 lbs, your first set would be
      at 225 for 8, then go for 250 lbs for 8 reps, then the third set go back down to
      225 for 8 reps.  

#3  Do 5 rounds of:
      BB Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      BB Standing Shoulder Press - 5 reps
      Burpee - 9 reps
      Double Under - 18 reps

      This is continuous work.

11/8/16

Warmup - Do one round of:
      Pushup (1.5 REP) - 10 reps
      Cable Row - 20 reps (light weight)
      Air Squat - 30 reps 

#1  Strict Unweighted Pullup
      Start a timer.  At the start of each minute, do a set of strict unweighted pullups.
      You pick the number of reps for the first minute, then add one rep each minute
      until you fail to complete the required number of reps before the start of the 
      next minute, or you complete 8 rounds.  If you start with 5 reps, for example,
      you would be done when you complete the round of 12 reps.  

#2  This is 5 rounds.
      0:00 - Medicine Ball Wall Ball - 10 reps, Inverted Row - 10 reps
      2:00 - Medicine Ball Wall Ball - 12 reps, Inverted Row - 10 reps
      4:00 - Medicine Ball Wall Ball - 14 reps, Inverted Row - 10 reps
      6:00 - Medicine Ball Wall Ball - 16 reps, Inverted Row - 10 reps
      8:00 - Medicine Ball Wall Ball - 18 reps, Inverted Row - 10 reps

      For the Inverted Row, you are face up, with your heels on a bench, and you
      are pulling up on a BB in a rack (or rings).  Your body is roughly horizontal.
      Keep your torso and legs in a straight line (don't let your hips sag toward
      the ground).  

11/7/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press
      1 set x 6 reps at 80% of Bench Press 1RM
      1 set x 6 reps at 82.5%
      2 sets x 6 reps at 85%

#2  Do two rounds of:
      BB Back Squat - 15 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 15 reps (2 hands on a bench, 2 feet on the ball)
      Toes to Bar - 15 reps
      DB Incline Bench Press - 15 reps
      BB Row - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between rounds.

#3  BB Bench Press + Negatives
      1 set x 8 reps + 1 Negative
      1 set x 4 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.
      Have a spotter time for you, and help you rerack the weight.

11/5/16

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Push Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps.
      Try to go heavier than the 3RM on 10/30/16.

#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

      Rest one minute between rounds.

      A) DB Thruster - 12 reps
      B) Cable Row - 15 reps
      C) Double Under - 20 reps
      D) DB Lateral Raise - 30 reps
      E) Air Squat - 60 reps

11/4/16

Warmup - Do one round of:
      Air Squat - 10 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      DB Lateral Raise - 10 reps
      Squat Jump - 10 reps
      Cable Row - 10 reps (light weight)
      Unweighted BB Squat Jump - 10 reps

#1  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps.
      EVEN minutes - Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes - Box Jump

      For the Squat, PAUSE for 2 seconds at the bottom of the first rep only.
      Regular tempo on the second rep.

      For the first 4 sets of box jump - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For reps 8, 9, and 10 - 1 rep and add height to the box again

#2  BB Clean Grip Deadlift (No touch at the bottom)
      4 sets x 5 reps at 90% of clean 1RM
      These reps start from the top, with the barbell at your hip.  Go down
      as low as you can without the barbell touching the floor, then come back up.
      Slow and controlled, good technique in both directions.

#3  This is 5 rounds.
      R1-Hand Release Pushup-18 reps, DB Row-20 reps total, Goblet Squat-26 reps
      R2-Hand Release Pushup-20 reps, DB Row-20 reps total, Goblet Squat-24 reps
      R3-Hand Release Pushup-22 reps, DB Row-20 reps total, Goblet Squat-22 reps
      R4-Hand Release Pushup-24 reps, DB Row-20 reps total, Goblet Squat-20 reps
      R5-Hand Release Pushup-26 reps, DB Row-20 reps total, Goblet Squat-18 reps

      Rounds start at 0:00, 3:00, 6:00, 9:00, and 12:00.

11/2/16

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Cable Row
      On the minute, for 10 minutes, do 5 reps.
      Use the same weight for all 10 sets.

#2  Do 2 rounds of:
      Pullup - 15 reps
      Plate Pull - 40 feet
      BB Row - 15 reps
      Prisoner Squat - 40 reps
      Seated DB Shoulder Press - 15 reps

      Rest 2 minutes between rounds.  

11/1/16

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

#1  BB Bench Press
      4 sets x 6 reps at 82.5% of 1RM

#2  Do 2 rounds of:
      Burpee - 20 reps
      BB Push Press - 10 reps
      BB Back Squat - 20 reps
      
      Don't set the bar down when you transition from push press to back squat.
      Same bar, same weight.  Rest several minutes between rounds.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      This is 2 sets to failure.
      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, put
      60% of your 1RM on the bar and go to failure.  
      Rest between sets.  Don't use the same number twice.  
      
#4  Do 6 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds
      
      Try to get the same number of reps each round.

10/30/16

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

#1  BB Push Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps.

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 15 reps
      Medicine Ball Wall Ball - 15 reps to a 10' target
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Burpee Pullup - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Partner A does DB Incline, then Partner B does Wall Balls.
      Partner A does Goblet Squats, then Partner B does BB Row.
      Partner A does Burpee Pullup, then Partner B does DB Incline, etc.
      Keep alternating exercises until you reach the time limit.  

10/29/16

Warmup - Do 20 Air Squats, then with an unweighted BB, do one round of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk (power or split)
      1 set x 2 reps at 70% of clean 1RM
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      1 set x 2 reps at 85%

#2  BB Front Squat
      Work up to a 2 Rep Max.
      Then take off 10% and do 2 more sets x 2 reps

#3  BB Clean Grip Deadlift
      Work up to a 3 Rep Max.  Try to go heavier than your weight from 10/23.
      No drop sets.

#4  In any order, any combination, do:
      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

10/27/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps 

#1  This is 10 rounds of continuous work:
      Pullup            1-2-3-4-5-6-7-8-9-10 reps
      Air Squat      15-14-13-12-11-10-9-8-7-6 reps

#2  BB Row
      4 sets x 8 reps at 55% of clean 1RM or heavier.

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

10/26/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps (light weight)
      Pushup (1.5 REP) - 10 reps

#1  BB Bench Press
      Work up to an 8 Rep Max.
      Then take off 10% and do 2 more sets x 8 reps

#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.  
      Use the same weight for all 6 rounds of rack press

10/24/16

Warmup - Do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Jerk (power or split) with a 2 second PAUSE in the receiving position.
      4 sets x 3 reps at 75% of Clean 1RM
      With the BB in the front rack position, dip, drive, then PAUSE for 2 seconds
      when you receive/catch the barbell, before you stand all the way up.

#2  Do 6 rounds of:
      Seated DB Shoulder Press      2-4-6-8-10-12 reps
      Tire Flip Jump Through        4 reps each round
      BB Clean Grip Row                4 reps each round at 65% of Clean 1RM

      This is continuous work.  For round 1, do 2 presses, 4 tire flip jump throughs,
      and 4 rows.  For round 2, do 4 presses, 4 tire flip jump throughs, and 4 rows.
      Continue this pattern until you complete all 6 rounds.  

      For the tire flip jump through, 1 rep equals flipping the tire, then jumping
      with both feet, into the center of the tire, and out to the far side of the tire.
      Then turn around and begin the next rep.  

10/23/16

Warmup - Do 5 rounds of:
      Run 25 meters
      Air Squat - 10 reps
      
      For the 25 meter runs, the effort level is: 
      R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%, R5 - 90%

#1  Run 100 meters at 100% x 2 reps
      Rest between reps.

#2  BB Back Squat 
      Work up to a 3 Rep Max.
      Try to beat your 3RM from 10/17
      Then take off 10% and do 3 more sets x 3 reps

#3  Clean Grip Deadlift
      Work up to a 3 Rep Max.
      No drop sets.

#4  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, 24 Double Unders)

      Round 3 starts at 8:00.  Again add 3 reps to each exercise:
      (18 Burpees, 21 Rows, 24 Pushups, 27 Double Unders)

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

10/21/16

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  Strict Weighted Pullup
      6 sets x 2 reps
      Start with a weight that you know you can do for two reps.
      Then add weight by feel.

#2  Do one round of:
      Pushup to DB Row (one rep = pushup + row left arm + row right arm)
      Squat Jumps (no BB - you are doing air squats + jump at the top of each rep)
      Plate Overhead Walk (45 lbs)
      Cable Row
      Plate Pull
      Burpee Pullup

      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.  

10/20/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like before you start #1.
      Set 1 - Do as many reps as you can at 82.5% of bench press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.
      Set 2 - Do as many reps as you can at 77.5% of bench press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.

#2  Do 5 rounds of:
      BB Row - 12 reps at 60% of clean 1RM
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.

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

10/18/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 5 reps

#1  BB Jerk (power or split) with a 2 second PAUSE in the receiving position
      4 sets x 3 reps at 70% of clean 1RM
      So, with the BB in the front rack position, dip, drive, and then pause
      for 2 seconds when you receive/catch the BB, before you stand all the way up.

#2  Do 1 round of:
      Medicine Ball Wall Balls - 10 reps to a 10' target
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 30 reps
      Double Under - 40 reps
      Air Squat - 50 reps
      Double Under - 40 reps
      American Kettlebell Swing - 30 reps
      DB Lateral Raise - 20 reps
      Medicine Ball Wall Balls - 10 reps to a 10' target

10/17/16

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

#1  BB Clean and Jerk
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      2 sets x 2 reps at 80%

#2  BB Back Squat 
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 more sets x 3 reps

#3  On EVEN minutes, do 4 reps of BB Clean Grip Deadlift at 110% of clean 1RM
      On ODD minutes, do Burpees

      You are done with #3 when you complete 50 Burpees.

10/15/16

Warmup - Do 2 rounds of:
      DB Row - 10 reps per side (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#2  Cable Row
      On the minute, for 8 minutes, do 8 reps.
      Use the same weight for all 8 sets.

#3  In 8 minutes, do as many rounds as you can.
      This is continuous work and the first round looks like this:
      Toes to Bar - 2 reps
      24" Box Jump - 3 reps
      BB Row - 4 reps
      Prisoner Squat - 5 reps

      For each round, add one rep to each exercise until you reach 8 minutes.
      So round 2 is 3 Toes to Bar, 4 Box Jumps, 5 BB Rows, and 6 Prisoner Squats.
      Round 3 is 4 Toes to Bar, 5 Box Jumps, 6 BB Rows, 7 Prisoner Squats, etc.  

10/14/16

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

#1  BB Bench Press
      1 set x 8 reps at 70% of Bench Press 1 Rep Max
      1 set x 8 reps at 75%
      1 set x 8 reps at 80% 

#2  With a partner, do 200 Hand Release Pushups.
      200 is the total number for both partners.  One partner is working
      and one partner is resting.

#3  Do 3 rounds of:
      Goblet Squat - 24 reps
      DB Row - 16 reps (8 reps per side)
      BB Rack Press - 8 reps

      Rest between rounds.  

10/12/16

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Unweighted BB Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max.
      Try to go heavier than you did on 10/6/16.
      Then take off 10% and do 4 more sets x 4 reps.

#2  Do 4 rounds of:
      BB Ground to Overhead - 5 reps
      DB Reverse Fly - 15 reps
      Seated DB Shoulder Press - 5 reps
      BB Shrug - 15 reps
      Burpee - 5 reps
      Goblet Squat - 15 reps

      Rest 2 minutes between rounds.  

10/11/16

Warmup - 
      Air Squat - 2 sets x 15 reps, then
      Squat Jumps - 2 sets x 10 reps, then
      24" Box Jump - 2 sets x 5 reps

      For the squat jumps, you are basically doing an air squat, then each rep
      jumping straight up as you come back up to the start position.  

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then try to add height each set.

#2  BB Front Squat 
      Work up to a max set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.

#3  Start a timer.  You have 5 minutes to hit a max unbroken set of
      Double Unders.  (Unbroken just means as many as you can in a row
      without messing up.)

#3  BB Clean Grip Deadlift
      Work up to a max set of 5 reps.
      Try to go heavier than your 5RM from 9/29/16.
      No drop sets.  

#4  Do one round of:
      Double Suicide with a 25 lb DB - 1 rep
      Air Squat - 100 reps

10/9/16

Warmup - Do one round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Strict Weighted Pullup
      5 sets x 3 reps
      The weight should be challenging but you can get all 3 reps.
      Use the same weight for all 5 sets.

#2  This is 5 rounds.
      On EVEN minutes, do:
      Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      Close Grip Pushup - 12 reps (tips of thumbs about 1-2" apart)
      Toes to Bar - 6 reps
      DB Thruster - 9 reps

      The rounds begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

10/8/16

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Bench Press - 15 reps (light weight)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps  

#1  BB Bench Press
      3 sets x 8 reps at 77.5% of Bench Press 1RM

#2  This is 6 rounds.
      Round 1 looks like this:
      0:00 - BB Back Squat - 6 reps at 55% of 1RM
      1:00 - BB Row - 12 reps at 65% of clean 1RM
      2:00 - Hand Release Pushup - 18 reps

      Round 2 starts at 3 minutes.  Round 3 start at 6 minutes, etc.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

10/6/16

Warmup - With an unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 10 reps
      Back Squat - 9 reps
      Push Press - 8 reps
      Front Squat - 7 reps
      Shoulder Press - 6 reps
      Overhead Squat - 5 reps

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max
      Then take off 10% and do 3 more sets x 4 reps
      Try to beat your 4RM from 9/30/16.

#2  Do 4 rounds of:
      Strict Pullup - 5 reps (Do weighted if you can)
      BB Push Press - 7 reps
      BB Row - 9 reps
      Medicine Ball Wall Balls - 11 reps to a 10' target

      This is continuous work.  

10/5/16

Warmup - Do 5 rounds of:
      Run 50 meters
      DB Thruster - 5 reps (light weight)

      For the 50 meter runs, effort level is:
      Rd 1 - 50%, Rd 2 - 60%, Rd 3 - 70%, Rd 4 - 80%, Rd 5 - 90%

#1  Run 50 meters x 5 reps
      Effort level - 100%

#2  BB Hang Clean + Front Squat + Jerk
      4 sets x 2 reps at 70% of Clean 1RM
      One rep equals:
      Hang Clean + Front Squat + Jerk, then
      Hang Clean + Front Squat + Jerk

#3  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.
      Try to beat your 5RM from 9/29/16.

#4  BB Clean Pulls
      4 sets x 5 reps at 80% of Clean 1RM.  

#5  In any order, any combination, do:
      DB Farmers Walk - 200 meters
      Overhead Plate Walk - 200 meters (45 lb plate)
      Double Under - 80 reps
      Pullup - 40 reps
      Burpee - 20 reps

10/3/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Clean Grip Row - 5 reps

#1  BB Row
      3 sets x 12 reps
      Weight should be challenging, but you can get all 12 reps.
      Use the same weight for all 3 sets.

#2  This is 5 rounds.
      At 0:00 - Unweighted BB Squat Jump -   8 reps, then DB Row - 22 reps (total)
      At 2:00 - Unweighted BB Squat Jump - 10 reps, then DB Row - 20 reps (total)
      At 4:00 - Unweighted BB Squat Jump - 12 reps, then DB Row - 18 reps (total)
      At 6:00 - Unweighted BB Squat Jump - 14 reps, then DB Row - 16 reps (total)
      At 8:00 - Unweighted BB Squat Jump - 16 reps, then DB Row - 14 reps (total)

10/2/16

Warmup - Do 2 rounds of:
      BB Bench Press - 8 reps at 50% of 1RM
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 16 reps

#1  BB Bench Press
      Work up to a 10 Rep Max.
      Then take off 10% and do 2 more sets x 10 reps.

#2  Do 3 rounds of:
      BB Front Squat - 6 reps
      BB Push Press - 9 reps
      BB Row - 12 reps
      Stability Ball Pushup - 15 reps
      Double Under - 18 reps
      DB Incline Bench Press - 21 reps
      
      Rest 2 minutes between rounds.
      For the Front Squat, Push Press, and BB Row, use the same weight, same BB.
      For the Stability Ball Pushup, have 2 feet on the ball, 2 hands on a bench.

#3  BB Incline (1.5 REP)
      2 sets x 5 reps

9/30/16

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

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max
      Then take off 10% and do 3 more sets x 4 reps.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Toes to Bar - 20 reps
      Seated DB Shoulder Press - 30 reps
      Air Squat - 40 reps
      Double Under - 50 reps

      Only one partner is working at a time.  You can divide up the reps
      however you like.  

9/29/16

Warmup - 
      Air Squat - 2 sets x 15 reps, then
      Squat Jumps - 2 sets x 10 reps, then
      24" Box Jump - 2 sets x 5 reps

      For the squat jumps, you are essentially doing air squats, then jumping 
      straight up on each rep as you come back toward the start position.  

#1  Depth Jumps      6 sets x 3 reps
      Set up 2 boxes (an 18" box and a 24" box) about 3' apart.
      Step off the 18" box, land between the boxes, and immediately jump up
      onto the 24" box.  After the first set, add height by feel to the 24" box.

#2  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3  BB Clean Grip Deadlift
      Work up to a max set of 5 reps.  No drop sets.

#4  This is 3 rounds.
      For round 1, with 95 lbs, do:
      BB Row - 20 reps
      BB Thruster - 20 reps

      For round 2, with 115 lbs, do:
      BB Row - 15 reps
      BB Thruster - 15 reps
  
      For round 3, with 135 lbs, do:
      BB Row - 10 reps
      BB Thruster - 10 reps

      Rest as needed between rounds.  
      You can go lighter or heavier than the recommended weights, but whatever
      weight you start with, try to go heavier for round 2, then heavier again for  
      round 3.  

9/27/16

Warmup - With un unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Push Press - 12 reps
      Back Squat - 12 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 on each set.

#2  Run 800 meters, and 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, etc.

9/26/16

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

#1  BB Bench Press
      (Do as many warmup reps and sets as you like before Set 1.)
      Set 1 - Do as many reps as you can at 80% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Set 2 - Do as many reps as you can at 75% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Rest between Set 1 and Set 2.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Burpee - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 20 seconds per side
      3:00 - Plate Pull - 60 feet
      4:00 - 24" Box Jump - 15 reps
      5:00 - BB Shrug - 15 reps with 90% of your clean 1RM

      Round 2 starts at 6:00.

#3  BB Bench Press + NEGATIVES
      1 set x 7 reps + 1 negative rep
      1 set x 5 reps + 1 negative rep
      1 set x 3 reps + 1 negative rep

      For the negatives, with a spotter, take 10 seconds to lower the weight
      to your chest.  Then have your spotter help you rerack the weight.  

9/24/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps

#1  BB Push Press
      Work up to a heavy set of 6 reps.
      Try to go heavier than 9/18/16.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Do one round of:
      Run 400 meters
      DB Farmers Carry - 100 meters
      Double Under - 75 reps
      Bear Crawl - 50 meters
      Double Under - 75 reps
      DB Farmers Carry - 100 meters
      Run 400 meters

9/23/16

Warmup - Do 20 Air Squats, then 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 Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60%
      1 set x 3 reps at 70%
      1 set x 2 reps at 80%
      3 sets x 1 rep at anything above 80%

#2  BB Front Squat 
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3 BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.  No drop sets.
      Try to go heavier than 9/17/16.

#4  In 5 minutes, do as many rounds as you can of:
      Unweighted BB Squat Jump      5-7-9-11 reps....
      Hand Release Pushup                 5-7-9-11 reps....
      Toes to Bar                                   5-7-9-11 reps....

      Do 5 reps of each exercise for the 1st round, 7 reps for the second round,
      9 reps for the 3rd round, etc. until you reach 5 minutes.  

9/21/16

Warmup - Do 2 rounds of:
      DB Row - 10 reps per side (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  Strict Weighted Pullup
      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:
      BB Push Press - 6 reps
      Sledgehammer VS Tire - 9 reps (vertical swing)
      EZ Curl Bar Nosebreaker - 12 reps
      Goblet Squat - 15 reps
      Cable Row - 18 reps
      DB Incline Bench Press - 21 reps
      American Kettlebell Swing - 24 reps
      Air Squat - 27 reps

      Rest 2 minutes between rounds.  

9/20/16

Warmup - Do one round of:
      DB Reverse Fly - 20 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      3 sets x 10 reps at 77.5% of Bench Press 1 Rep Max

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

      Round 1 is 20 pushups, 20 squats, 10 rows, and 2 rack presses.
      Round 2 is 18 pushups, 20 squats, 10 rows, and 4 rack presses.  
      Continue the pattern until you complete all 6 rounds.
      Use the same weight for rack press for all 6 rounds.  

      Rest 1 minute between rounds.  

9/18/16

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps

#1  BB Push Press
      Work up to heavy set of 6 reps.
      Try to go heavier than 9/12/16.
      Then take off 10% and do 2 more sets x 6 reps

#2  Start a timer.
      At 0:00 - Toes to Bar - 5 reps, then Med Ball Wall Shots - 18 reps
      At 2:00 - Toes to Bar - 7 reps, then Med Ball Wall Shots - 16 reps
      At 4:00 - Toes to Bar - 9 reps, then Med Ball Wall Shots - 14 reps
      At 6:00 - Toes to Bar - 11 reps, then Med Ball Wall Shots - 12 reps
      At 8:00 - Toes to Bar - 13 reps, then Med Ball Wall Shots - 10 reps

9/17/16

Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB, 
      do 2 rounds of:
      Back Squat - 5 reps
      Standing BB Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat 
      Work up to a heavy set of 10 reps.  Try to go heavier than 9/11/16.
      Then take off 10% and do 2 more sets x 10 reps.

#2  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.
      No drop sets.

#3  Start a timer.
      On EVEN minutes, do: Strict Unweighted Pullup - 5 reps
      On ODD minutes, do: 24" Box Jump - 10 reps

      When you are not doing pullups or box jumps, do Burpees.  You are done
      with #3 when you have completed 60 Burpees.  

9/15/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      American Kettlebell Swing - 20 reps (light weight)
      Unweighted BB Row - 15 reps
      Unweighted BB Overhead Squat - 10 reps

#1  This is one round.  Do as many quality reps as you can in 60 seconds
      of each exercise, then immediately move to the next exercise.
      So 60 seconds of thrusters, then 60 seconds of rows, etc.  
      DB Thruster 
      BB Row (135 lbs)
      24" Box Jump
      DB Incline Bench Press
      DB Reverse Fly
      Prisoner Squat 

#2  This is 4 rounds.
      For round 1, do 20 reps of cable row, then plate pull 40 feet.
      For round 2, do 15 reps of cable row, then plate pull 40 feet.
      For round 3, do 10 reps of cable row, then plate pull 40 feet.
      For round 4, do 5 reps of cable row, then plate pull 40 feet.

      Rest between rounds.
      For the cable row, add weight each round.  

9/14/16

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      DB Reverse Fly - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 12 reps

#1  BB Bench Press
      3 sets x 10 reps at 75% of 1RM

#2  This is 7 rounds of continuous work.
      Round 1 is BB Ground to Overhead - 1 rep, then 40 Double Unders
      Round 2 is BB Ground to Overhead - 2 reps, then 35 Double Unders
      Round 3 is BB Ground to Overhead - 3 reps, then 30 Doulbe Unders
      Round 4 is BB Ground to Overhead - 4 rep, then 25 Double Unders
      Round 5 is BB Ground to Overhead - 5 reps, then 20 Double Unders
      Round 6 is BB Ground to Overhead - 6 reps, then 15 Double Unders
      Round 7 is BB Ground to Overhead - 7 reps, then 10 Double Unders

#3  BB Floor Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Try to add weight each set.

9/12/16

Warmup - 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 Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Push Press
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Do one round of:
      DB Farmers Walk - 100 meters
      Cable Row - 25 reps
      DB Incline Bench Press - 20 reps
      BB Shrug - 15 reps
      Standing BB Shoulder Press - 10 reps

      REST - one minute
      DB Thruster - as many quality reps as you can in one minute
      REST - one minute

      Standing Shoulder Press - 10 reps
      BB Shrug - 15 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 25 reps
      DB Farmers Walk - 100 meters

      For the farmers walk, hold a DB in each hand.  One hand is overhead and
      the other hand is down by your side.  Switch the hand that is overhead
      every 25 meters.  

9/11/16

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

#1  BB Clean + Front Squat + Jerk
      3 sets at 60% of clean 1RM
      One set equals:
      Clean + Front Squat + Jerk, then
      Clean + Front Squat + Jerk, then
      Clean + Front Squat + Jerk

#2  BB Back Squat 
      Work to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps

#3  BB Clean Pulls
      4 sets x 6 reps at 80% of clean 1RM

#4  This is 4 rounds of continuous work.  Round 1 looks like this:
      Pullup - 15 reps
      Hand Release Pushup - 21 reps
      Air Squat - 27 reps

      Subtract 3 reps from each exercise every round.
      Round 2 is 12 pullups, 18 pushups, and 24 air squats.
      Round 3 is 9 pullups, 15 pushups, and 21 air squats.
      Round 4 is 6 pullups, 12 pushups, and 18 air squats.