2/29/16

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      Work up to a max set of 5 reps
      Then subtract 10% and do 2 more sets x 5 reps.
      Rest between all sets.

#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
      REST 1 minute between rounds.

      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.
      Try to use the same weight for rack press for all 6 rounds.  

2/27/16

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

#1  Standing BB Shoulder Press
      Work up to a max set of 10 reps
      Then take off 10% and do 4 more sets x 10 reps
      Rest between all sets.  For the max set, try to
      beat your 10 RM from Feb. 15th

#2  Do 4 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Seated DB Shoulder Press - 11 reps
      Toes to Bar - 8 reps

      REST 1 minute between rounds.  

2/26/15

Warmup - Do 25 reps of Air Squat, then with an unweighted BB, do 1 round of:
      Back Squat - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Push Press - 6 reps
      Hang Clean - 6 reps
      Power Jerk - 6 reps

#1  BB Clean and Split 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%
      4 sets x 1 rep at anything above 80%

#2  BB Front Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      2 sets x 4 reps at 75% of front squat 1RM
      2 sets x 4 reps at 75% or heavier

#3  BB Clean Pulls
      3 sets x 5 reps at 100% of clean 1RM

#4  Start a timer.  This is 12 sets.
      For the 1st 6 sets (minute 0-5):
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

      For the last 6 sets (minute 6-11):
      EVEN minutes - Goblet Squat, as many quality reps as you can in 40 sec
      ODD minutes - Double Under, as many quality reps as you can in 40 sec

2/24/16

Warmup - Do 1 round of:
      Air squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

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

#2  This is 2 rounds.  For each exercise do as many quality reps as you can,
      or go as far as you can (plate pull), in 60 seconds, then rest 60 seconds,
      then move on to the next exercise.  

      Strict Unweighted Pullup
      Goblet Squat
      DB Row (30 seconds per side)
      Plate Pull (go as far as you can in 60 seconds)

      Rest between rounds is also 60 seconds.  

2/23/16

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

#1  BB Bench Press
      Work up to a max set of 8 reps
      Then subtract 10% and do 3 more sets x 8 reps
      Rest between all sets.
      Try to beat your max set of 8 reps from 2/17

#2  Start a timer.
      On EVEN minutes, do 8 reps of 24" Box Jump
      On ODD minutes, do 8 reps of Toes to Bar

      When you are not doing box jumps or toes to bar, do:
      Medicine Ball Wall Ball - 40 reps to a 10' target
      Hand Release Pushup - 60 reps

      Do the wall balls and pushups in any order or combination you like.
      You are done with #2 when all reps of wall balls and pushups are complete.  

#3  BB Incline Bench Press (1.5 REP)
      4 sets x 3 reps
      Go as heavy as you can for all 4 sets.  

2/21/16

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

#1  BB Push Press - Work to a max set of 6 reps, then decrease the weight
      by 10% and do 3 sets x 6 reps.  Rest between all sets.  Try to beat your
      6 RM from 2/9/16.

#2  Do 1 round of:
      Pushup - 30 reps (not hand release)
      Goblet Squat - 25 reps
      DB Lateral Raise - 20 reps
      Cable Row - 15 reps
      Burpee - 10 reps

      REST one minute

      Pushup - 10 reps (not hand release)
      Goblet Squat - 15 reps
      DB Lateral Raise - 20 reps
      Cable Row - 25 reps
      Burpee - 30 reps

2/20/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Back Squat  
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 4 reps at 80% of back squat 1RM

#2  BB Clean Grip NO TOUCH Deadlift
      4 sets x 6 reps
      The first set that counts is at 80% of your clean 1RM.  Add weight by feel.
      For the no touch deadlift, keep the BB about 1-2" off the floor at the bottom
      of each rep.  Slow and controlled.  

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

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

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

2/18/16

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 Row
      4 sets x 10 reps
      Pick a weight that is challenging for 10 reps, then stick with that
      weight for all 4 sets.

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

      Rest one minute between rounds.
      
      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) DB Row - 16 reps (8 reps per side)
      D) DB Incline Bench Press - 20 reps
      E) Cable Row - 30 reps

2/17/16

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 a max set of 8 reps.
      Then subtract 10% and do 2 more sets x 8 reps.
      Rest between all sets.

#2  BB Ground to Overhead      1-2-3-4-5-6-7 reps
      Double Under                        40-35-30-25-20-15-10 reps

      This is continuous work.  Do 1 rep of ground to overhead, then 
      40 double unders, then 2 reps of ground to overhead, then 35 
      double unders, etc.

#3  BB Rack Press      5 sets x 4 reps
      Start at 70% of your bench press 1RM.  Add weight by feel.  
      Rest between sets.   

2/15/16

Warmup - Do 3 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  Standing BB Shoulder Press - Work up to a 10 Rep Max.
      Then decrease the weight by 10%, and do 3 more sets x 10 reps.
      Rest between all sets.  (Try to beat your top set from 2/3/16.)  

#2  Do 4 rounds of:
      Unweighted BB Overhead Squat - 12 reps
      American Kettlebell Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps 
      REST - 1 minute

2/14/16

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

#1  BB Clean and Split Jerk
      Do as many warmups as you like.  The sets that count are:
      2 sets x 1 rep at 70% of clean 1RM
      2 sets x 1 rep at 75%
      3 sets x 1 rep at 80%
      3 sets x 1 rep at 85%

#2  BB Back Squat 
      Do as many warmups as you like.  The sets that count are:
      4 sets x 6 reps at 75% of back squat 1RM

#3  BB Clean Pulls
      1 set x 3 reps at 90% of clean 1RM
      1 set x 3 reps at 100%
      3 sets x 3 reps at 105%

#4  In any order, in any combination, complete:
      Burpee - 20 reps
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

      Break this up however you like, just try to work quickly to complete
      all reps.  

2/12/16

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

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

#2  This is 2 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.

      Cable Row
      Goblet Squat 
      Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      Double Under
      Hand Release Pushup

      Rest between rounds is also 20 seconds.  

2/11/16

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      Just like 2/5/16, work up to a max set of 10 reps.  Try to beat your top
      set from 2/5, then subtract 10% and do 3 sets x 10 reps.  Rest between
      all sets.

#2  This is continuous work.  Do 3 rounds of:
      DB Row - 12 reps per side
      DB Thruster - 16 reps
      Toes to Bar - 16 reps
      30" Box Jump - 12 reps 

#3  BB Bench Press with BANDS
      5 sets x 4 reps with a 2 second PAUSE at the bottom of each rep
      Start with a weight you can easily manage and then try to add weight
      each set.  

2/9/16

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps 

#1  BB Push Press - Work up to a max set of 6 reps, then decrease the weight
      by 10% and do 2 more sets x 6 reps.  Rest between all sets.

#2  In 8 minutes, do as many quality rounds as you can of:
      Goblet Squat - 15 reps
      Seated DB Shoulder Press - 10 reps
      DB Reverse Fly - 15 reps
      Toes to Bar - 10 reps

      This is continuous work.  

2/8/16

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Do 1 round of:
      Burpee - 20 reps
      American Kettlebell Swing - 40 reps
      Double Under - 60 reps
      Air Squat - 80 reps

#2  BB Front Squat
      Do as many warmup reps and sets as you like.
      The sets that count are 4 sets x 6 reps at 70% of front squat 1RM.

#3  BB Clean Grip Deadlift      5 sets x 3 reps
      Do as many warmup sets and reps as you like.
      The first set that counts is at 100% of your clean 1RM.
      Try to add weight each set.  These should be heavy but perfect.
      Maintain good posture coming off the floor. 

#4  Do 1 round of:
      Air Squat - 80 reps
      Double Under - 60 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps
     

2/6/15

I will be out of town tomorrow, so I am posting this workout a day early.
Warmup - Do one round of:
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps
      Kettlebell Deadlift - 20 reps
      Unweighted Clean Grip BB Row - 20 reps

#1  Cable Row
      1 set x 20 reps, 1 set x 15 reps, 3 sets x 10 reps
      Try to add weight each set.

#2  Start a timer and do 3 rounds of:
      0:00 - Goblet Squat - 24 reps, then 24 reps of Hand Release Pushup
      2:00 - Double Under - 36 reps, then 12 reps of BB Row

      Round 2 starts at 4 minutes.  Round 3 starts at 8 minutes.

2/5/16

Warmup - At a comfortable pace, 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 max set of 10 reps.  Then subtract 10% and do 2 more 
      sets x 10 reps.  Warming up for your max set attempt, do sets of about
      3-5 reps.  Don't do 10s for every warmup set.  You want to be warmed up
      but still somewhat fresh for the max set of 10.
      Rest between all sets.

#2  This is continuous work:
      DB Thruster      14-12-10-8-6-4-2 reps
      Pullup                 2-4-6-8-10-12-14 reps

      Do 14 thrusters, then 2 pullups, then 12 thrusters, then 4 pullups, etc.

#3  BB Floor Press      4 sets x 6 reps
      Do the first set at 60% of your bench press 1RM and then try to add weight
      each set.

2/3/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted Behind the Neck Thruster - 12 reps

#1  Standing BB Shoulder Press - Work up to a max set of 10 reps, then
      decrease the weight by 10%, and do 2 more sets x 10 reps.
      Rest between all sets. 

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - BB Push Press - 5 reps
      1:00 - Toes to Bar - 10 reps
      2:00 - Goblet Squat - 15 reps
      3:00 - Hand Release Pushup - 20 reps
      4:00 - Rest

      Round 2 starts at 5:00. 
      ADD 3 reps per set to each exercise for round 2
      (8 push presses, 13 toes to bar, 18 goblet squats, 23 pushups)
      
      Round 3 starts at 10:00.
      Again ADD 3 reps per set to each exercise for round 3
      (11 push presses, 16 toes to bar, 21 goblet squats, 26 pushups)

2/2/16

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
      Power Jerk - 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 + Power 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 + Power Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

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

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are 4 sets x 6 reps at 75% of back squat 1RM.

#3  BB Clean Pulls
      1 set x 3 reps at 90% of clean 1 Rep Max
      1 set x 3 reps at 100% 
      1 set x 3 reps at 105%
      2 sets x 3 reps at 110%

      For the clean pulls, you are doing the first part of a clean, without pulling 
      under the bar.  Reset your starting position for each rep.  I was having trouble
      downloading my own video, so here is a good demo video from Catalyst
      Athletics: