1/31/16

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps
      Clean Grip Row - 15 reps

#1  BB Row - 4 sets x 12 reps
      Go as heavy as you can for all 4 sets.

#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 - Cable Row - 18 reps
      4:00 - Burpee - 12 reps
      5:00 - DB Thruster - 18 reps

      Round 2 starts at 6:00 with DB rows, then cable rows at 7:00, burpees at 
      8:00, and DB thrusters at 9:00.  (You don't repeat the pullups.)

1/30/16

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps
      DB Bench Press - 15 reps (light weight)

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

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

#2  Do 3 rounds of:
      Sledgehammer VS Tire (vertical swing) - 24 reps (12 reps per side)
      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.  

1/28/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Air Squat - 12 reps

#1  BB Push Press
      Take as many sets as you need to work up to a heavy set of 5 reps.
      Then subtract 20 lbs and do 2 more sets x 5 reps.
      Rest between all sets.

#2  Do 3 rounds of:
      Burpee - 10 reps
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 14 reps
      Cable Row - 16 reps
      DB Thruster - 18 reps

      Rest 2 minutes between rounds.  

1/27/16

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

#1  BB Clean Grip Deadlift - 4 sets x 5 reps
      Do as many warmup reps and sets as you like.  
      The first set that counts is at 90% of your clean 1RM.  Then try to add
      weight each set.

#2  BB Back Squat - 3 sets x 8 reps
      Do as many warmup reps and sets as you like.
      The 3 sets that count are at 70% of your back squat 1RM.

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

1/25/16

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

#1  Strict Weighted Pullup
      4 sets x 8 reps
      Try to use the same weight for all 4 sets.
      If you can't do strict weighted pullups, do strict unweighted.

#2  In 8 minutes, do as many quality rounds as you can.  
      This is continuous work, and the first round looks like this:
      BB Row - 4 reps
      24" Box Jump - 5 reps
      Toes to Bar - 6 reps
      Prisoner Squat - 7 reps

      For each round, add one rep to each exercise until you reach 8 minutes.
      So round 2 will be 5 rows, 6 box jumps, 7 toes to bar, and 8 prisoner squats.

1/24/16

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press with Bands + Kettlebells - 12 reps 
      (see the pic at the bottom of the post for the bands + kettlebells setup)

#1  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      3 sets x 3 reps
      Try to add weight each set.

#2  Do 1 round of:
      Plate Pull - 80 feet
      Run 300 meters 
      Reverse Bear Crawl - 25 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      DB Row - 10 reps per side
      DB Seated Shoulder Press - 10 reps

      REST - 2 minutes

      DB Seated Shoulder Press - 10 reps
      DB Row - 10 reps per side
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      Reverse Bear Crawl - 25 meters
      Run 300 meters
      Plate Pull - 80 feet

1/22/16

Warmup - Do 2 rounds of:
      DB Row - 6 reps per side (light weight)
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Standing BB Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 2 sets x 4 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 (vertical swing) - 9 reps per side
      EZ Curl Bar Nosebreaker - 12 reps
      Goblet Squat - 15 reps
      Cable Row - 18 reps
      Hand Release Pushup - 21 reps
      American Kettlebell Swing - 24 reps
      Air Squat - 27 reps

      Rest 3 minutes between rounds.

1/21/16

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 3 rounds of:
      Pushup to DB Row - 12 reps
      DB Steps Ups - 12 reps (12 reps per side to an 18" box)
      Burpee - 12 reps
      Toes to Bar - 12 reps
      DB Thruster - 12 reps

      REST - 2 minutes between rounds.  
      For the pushup to DB row, start in a pushup position with a DB in each hand.
      Do 1 pushup, then at the top of the pushup position, do 1 row with your right
      hand, then 1 row with your left hand.  This is one rep.  

1/19/16

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 Clean Grip Deadlift - 5 sets x 3 reps
      Normal tempo on the way up, 5 seconds on the way down.
      Start with 90% of your clean 1RM and then try to add weight each set.

#2  Strict Unweighted Pullup
      Start a timer.  At the start of each minute, do a set of strict pullups.
      You pick the number of reps for the first minute, then add one rep 
      per minute until you fail to complete the required number of reps
      before the start of the next minute OR you complete 8 rounds.  For
      example, if you start with 7 reps for the first minute, you would be
      finished when you complete the round of 14 reps.  Try to pick a 
      starting number that allows you to get through at least 5 rounds
      and hopefully all 8.

#3  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.

1/18/16

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Incline Bench Press with a 2 second PAUSE at the bottom of each rep
      Start with a light weight and take as many sets as you like to work up to
      a 5 Rep Max.  Then take of 10% and do 2 more sets x 5 reps.  Rest between
      all sets.

#2  Do 1 round of:
      Cable Row - 40 reps
      REST - 40 seconds
      Medicine Ball Wall Ball Shots - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      Hand Release Pushup - 40 reps
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      DB Incline Bench Press - 40 reps

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

1/16/16

Warmup - At a comfortable pace, do 1 round of:
      Pushup (1.5 rep) - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Power Jerk
      We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like to work up to a 1RM.

#2  In 10 minutes, do as many quality rounds as you can of:
      DB Lateral Raise - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 30 seconds
      DB Lateral Raise - 14 reps...

      Continue this pattern until you get to 10 minutes.  

1/15/16

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
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean
      We are going for a 1 Rep Max here.
      Do as many warmup sets and reps as you like to work up to a 1RM.

#2  Start a timer.  Do 4 rounds of:
      Medicine Ball Wall Shots to a 10' target
      Sledgehammer VS Tire (vertical swing) 
      Cable Row

      For each exercise, do as many quality reps as you can in 40 seconds,
      rest for 20 seconds, then go to the next exercise.  Round 2 starts at 3:00.
      Round 3 starts at 6:00, and Round 4 starts at 9:00.
      For the sledgehammer, do 20 seconds per side.  

1/13/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 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  BB Row 
      With a partner, do 100 total reps.
      Take turns.  One partner is working, one is resting.  Break up the reps
      however you like.  Recommended weight is 135 lbs but you can go heavier
      or lighter.  If you are working by yourself, do 50 total reps, and try to make
      your work to rest ratio about 1:1.  

#3  This is 5 rounds.

      For Round 1, do E.
      For Round 2, do D and E.
      For Round 3, do C, D and E.
      For Round 4, do B, C, D and E.
      For Round 5, do A, B, C, D and E.

      Rest one minute between rounds.

      A) Prisoner Squat - 60 reps
      B) American Kettlebell Swing - 30 reps
      C) DB Reverse Fly - 20 reps
      D) Goblet Squat - 15 reps
      E) Pullup - 12 reps

1/12/16

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 BB 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 sets and reps as you like before you start Set 1.  And you 
      can use less than 225 lbs for Set 1.  As an example, if your first set is 185 lbs
      and you get 8 reps, you would drop to 135 lbs and go to failure on the second set.
      If you get 12 reps on your first set, for example, you would go from 185 to 235 for
      your second set.  Rest between sets.

#2  Do 4 rounds of:
      BB Ground to Overhead - 5 reps
      BB Rack Press - 5 reps
      REST - 1 minute
      Hand Release Pushup - 20 reps
      REST - 2 minutes  

      For the ground to overhead, with good posture, getting the BB from the floor
      to locked out overhead is 1 rep.  These can be touch and go.  

1/10/16

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

#1  BB Push Press
      We are going for a 1 Rep Max here.
      Do as many warmup sets and reps as you like to work up to a 1RM.

#2  Do 1 round of:
      Hand Release Pushup - 21 reps
      DB Lateral Raise - 18 reps
      Goblet Squat - 15 reps
      Toes to Bar - 12 reps
      Seated DB Shoulder Press - 9 reps
      
      REST - 1 minute
      DB Thruster - as many quality reps as you can in 1 minute
      REST - 1 minute

      Hand Release Pushup - 9 reps
      DB Lateral Raise - 12 reps
      Goblet Squat - 15 reps
      Toes to Bar - 18 reps
      Seated DB Shoulder Press - 21 reps

1/9/16

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 Front Squat
      We are going for a 1 Rep Max here.
      Do as many warmup sets and reps as you like to work up to 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  On EVEN minutes, do 4 reps of BB Back Squat at 60% of your 1RM
      On ODD minutes, do Burpees

      You are done with #3 when you finish 50 burpees.  

1/7/16

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 
      We are going for a 1 Rep Max here.
      Take as many warmup reps and sets as you like to work up to a 1RM.

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

#3  This is two, 5-minute rounds, with one minute of rest between rounds.
      For each round, work continuously at:
      Handstand Pushup - 3 reps
      BB Row - 5 reps
      Burpee - 7 reps
      Toes to Bar - 9 reps

      Start back at Handstand Pushups to begin round 2.

1/6/16

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 10 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press 
      We are going for a 1 Rep Max here.
      Take as many sets and reps as you like to work up to a 1 Rep Max.

#2  This is 3 rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - as many quality reps as you can in 20 seconds
      Hand Release Pushup - 20 reps
      REST - 60 seconds
      BB Incline Bench Press - 6 reps

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - as many quality reps as you can in 40 seconds
      Hand Release Pushup - 25 reps
      REST - 90 seconds
      BB Incline Bench Press - 8 reps

      Round 3:
      Plate Pull - 80 feet
      Jump Squat - as many quality reps as you can in 60 seconds
      Hand Release Pushup - 30 reps
      REST - 2 minutes
      BB Incline Bench Press - 10 reps

      Rest as needed between rounds.

1/4/16

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

#1  Standing BB Shoulder Press
      We are going for a 1 Rep Max here.
      Take as many sets and reps as you like to work up to your 1RM.

#2  Do 1 round of:
      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell Swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps

1/3/16

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

#1  Do 5 sets of BB Power Clean + Power Jerk
      All sets are 2 cleans + 1 jerk
      Start at 60% of your clean 1RM.  Work up to a heavy set of 2 + 1.

#2  BB Back Squat
      We are going for a 1 Rep Max here.
      Take as many sets and reps as you like to work up to your 1RM.

#3  Do 2 rounds of:
      DB Step Ups to an 18" Box
      Cable Row
      Unweighted BB Behind the Neck Thruster
      Double Under
      Medicine Ball Wall Shots to a 10' target
      DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 45 seconds,
      then move on to the next exercise.  Rest 45 seconds between rounds
      1 and 2.  

1/1/16

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 2 second PAUSE at the bottom of each rep

#1  BB Clean Grip Deadlift      5 sets x 3 reps
      Do as many warmup reps and sets as you like.  The first set that counts 
      is at 90% of your clean 1RM.  Add weight by feel.  

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