3/31/16

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 5 reps

#1  Cable Row
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - SUBTRACT  20 lbs from the weight you used in set 1, and go to failure
      Rest between 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.

3/30/16

Warmup -  Do 3 rounds of:
      Pullup - 5 reps
      BB Bench Press with Kettlebells + Bands - 10 reps
      Air Squat - 15 reps
      (kettlebells hang from the collars of the BB)

#1  Run 50 meters x 10 reps
      Effort level for the 10 reps is 50% for rep 1, 60% for rep 2, 
      70% for rep 3, 80% for rep 4, 90% for rep 5, and 100% for reps 6-10

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

#3  Do 3 rounds of:
      Burpee Pullup - 10 reps
      Plate Pull - 40 feet
      BB Row - 10 reps
      DB Alternating Incline Bench Press - 10 reps
      18" Squat Box Jump - 10 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Rest - 1 minute
      

3/28/16

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

#1  BB Push Press
      Work up to a max set of 4 reps
      Then decrease the weight by 10% and do 4 more sets x 4 reps
      Try to beat your 4 Rep Max from 3/16/16

#2  Do 1 round of:
      DB Farmer's Walk - 100 meters
      BB Waiter's Walk - 100 meters
      Tire Pull - 100 meters with 50 lbs in the tire
      DB Lateral Raise - 50 reps
      Air Squat - 50 reps
      American Kettlebell Swing - 50 reps

3/27/16

Warmup - Do 25 Air Squats, then with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

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

#2  BB Clean Grip Deadlift
      On the minute, do 2 reps at 100% of clean 1RM (or heavier)
      Do 12 total sets.

#3  This is 2 rounds.  For each exercise, do as many quality reps as you can
      in 45 seconds, then rest 45 seconds, then move on the the next exercise.
      Rest between rounds is also 45 seconds.

      BB Thruster - PAUSE for 2 seconds at the TOP of each rep
      Double Under 
      24" Box Jump
      Cable Row 

3/25/16

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

#1  BB Row
      4 sets x 5 reps at 75% of clean 1RM

#2  Start a timer.
      At 0:00 - Do 8 Burpees, 8 Pullups, 8 Med Ball Wall Ball Shots
      At 2:00 - Do 10 Burpees, 8 Pullups, 8 Med Ball Wall Ball Shots
      At 4:00 - Do 12 Burpees, 8 Pullups, 8 Med Ball Wall Ball Shots
      At 6:00 - Do 14 Burpees, 8 Pullups, 8 Med Ball Wall Ball Shots
      At 8:00 - D0 16 Burpees, 8 Pullups, 8 Med Ball Wall Ball Shots

3/24/16

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

#1  Do 1 round of:
      BB Bench Press (no chest touch, no pause) - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - same weight, go to failure

#2  BB Bench Press - 5 seconds down, 2 second PAUSE, regular tempo up
      5 sets x 3 reps, start with a weight you can easily manage and then try
      to add weight each set.

#3  Do 1 round of: (same as #1 except for number of reps for bench press)
      BB Bench Press (no chest touch, no pause) - 6 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - same weight, go to failure

#4  Double Suicide Plus Hand Release Pushups - 1 rep
      Every time you return to the start line, do 6 pushups

3/22/16

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  Standing BB Shoulder Press
      Work up to a max set of 6 reps.  Then take off 10% and do
      3 more sets x 6 reps.  Try to beat your 6RM from 3/10/16.

#2  Do one round of:
      24" Box Jump - 10 reps
      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
      24" Box Jump - 10 reps

3/21/16

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
      Standing Shoulder 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 + Jerk (power or split) - 2 reps (70% of clean 1RM)
      ODD minutes - Unweighted BB Squat Jump - 10 reps

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

      Don't go straight from an empty BB to 70%.  Do some warmups at 50% and
      60% before you start #1.

#2  BB Back Squat 
      Work up to a max set of 4 reps.  Then take off 10% and do 2 more sets x 4 reps.
      Rest between all sets.

#3  BB Clean Grip Deadlift
      1 set x 6 reps at 100% of clean 1RM
      1 set x 6 reps at 105%
      1 set x 6 reps at 110%
      1 set x 6 reps at 115%

3/19/16

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

#1  Strict Weighted Pullup      4 sets x 8 reps
      Do as many warmup reps and sets as you like.  Find a weight that
      is challenging and try to stick with that weight for all 4 sets.

#2  Do 5 rounds of:
      BB Step Up - 10 reps with 95 lbs to an 18" box (5 reps per leg)
      Burpee - 10 reps
      BB Row - 10 reps
      Med Ball Wall Ball Shots - 10 reps to a 10' target

      This is continuous work. 
     

3/18/16

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  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.  

#2  BB Bench Press
      Work up to a max set of 3 reps
      Try to beat your 3RM from 3/12/16
      Then take off 10% and do 4 more sets x 3 reps

#3  Do 1 round of:
      BB Behind the Neck Thruster - 20 reps at 40% of your back squat 1RM
      EZ Curl Bar Nosebreaker - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      REST - 2 minutes
      Then with a running clock, you have 4 minutes to run 400 meters and
      then do as many reps as you can of BB Floor Press at 60% of your bench
      press 1RM.  The floor presses don't have to be unbroken.  You can rerack
      the BB as many times as you like.  

3/16/16

Warmup - Do 1 round of:
      Prisoner Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Push Press
      Work up to a max set of 4 reps
      Then decrease the weight by 10% and do 3 more sets x 4 reps
      Rest between all sets.

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

      Rest one minute between rounds.

      A) 30" Box Jumps - 10 reps
      B) Pullup - 12 reps
      C) DB Seated Press - 15 reps
      D) DB Lateral Raise - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

3/15/16

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

#1  BB Front Squat
      Do as many warmup reps and sets as you like.  Then do:
      5 sets x 3 reps - start at 80% of front squat 1RM.  
      Add weight if you can for sets 2-5.
      
#2  BB Clean Grip Deadlift
      5 sets x 3 reps
      Normal tempo on the way up.  5 seconds on the way down.
      Reset your start position for each rep.  
      Start at 100% of clean 1RM.  Add weight by feel.

#3  With a 9-minute time limit, get as far as you can with:
      Pushup to DB Row - 15 reps
      Run 200 meters
      Goblet Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 25 reps
      Double Suicide on the 50 meter course - 1 rep

      You are done when either you finish the double suicide or you reach
      9 minutes, whichever comes first.  
      For the Pushup to DB Row, start in a pushup position with your hands on DB's.
      One rep is:  do one pushup, row the DB in your right hand, row the DB in your
      left hand.

3/13/16

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

#1  Cable Row
      1 set x 12 reps, 1 set x 9 reps, 3 sets x 6 reps

#2  BB Row                                  1-2-3-4-5-6-7-8-9-10 reps
      Med Ball Wall Ball Shots     10-9-8-7-6-5-4-3-2-1 rep

      This is continuous work.  Do 1 row, then 10 wall balls, then 2 rows,
      then 9 wall balls etc. until you complete all reps

3/12/16

Warmup - Do one 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
      Work up to a max set of 3 reps. 
      Then take off 10% and do 4 more sets x 3 reps.
      Rest between all sets.

#2  Do 4 rounds of:
      Run 200 meters
      BB Thruster - 5 reps 
      BB Rack Press - 5 reps
      REST - 1 minute
      Hand Release Pushup - 25 reps
      REST - 1 minute 

3/10/16

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Standing BB Shoulder Press
      Work up to a max set of 6 reps, then decrease the weight by 10%
      and do 3 more sets x 6 reps.
      Rest between all sets.

#2  Do 2 rounds of:
      Double Under - 20 reps
      DB Incline Bench Press - 20 reps
      DB Lateral Raise - 20 reps
      DB Row - 20 reps (10 reps per side)
      DB Thruster - 20 reps

      REST 2 minutes between rounds.  
      

3/9/16

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
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      Do as many warmup reps and sets as you like.  The sets that count are:
      4 sets x (2 cleans + 1 jerk) at 80% of your clean 1RM
      Jerks can be power or split.  You pick.  

#2  BB Back Squat
      Do as many warmup reps and sets as you like.  The sets that count are:
      4 sets x 3 reps at 85% 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%
      1 set x 3 reps at 105%
      2 sets x 3 reps at 110%

#4  Start a timer.
      EVEN minutes - do 5 reps of 24" Box Jump
      ODD minutes - do 5 reps of BB Push Press
  
      When you are not doing box jumps or push presses, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done when you complete all reps of pullup, pushup, and air squat.
      Do them in any order or combination you like.  
      

3/7/16

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

#1  BB Clean Grip Row
      5 sets x 8 reps at 70% of clean 1RM

#2  This is 3 rounds.  Before you start the 3 rounds, do 25 strict unweighted
      pullups.  You can break that up into as many sets as you like.  As soon as
      you finish the 25 pullups, begin 3 rounds of:
      Prisoner Squat - 20 reps
      DB Reverse Fly - 15 reps
      Toes to Bar - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM
      This is continuous work.  

      Maintain good posture on the deadlifts.  Don't let your hips move first.
      Hips and shoulders should move together coming off the floor.

3/6/16

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 5 reps.
      Then take off 10% and do 3 more sets x 5 reps.
      Rest between all sets.
      Try to beat your 5 rep max from 2/29.

#2  This is 2 rounds.  Do as many quality reps as you can of each exercise
      in 40 seconds, then rest 20 seconds, then move on to the next exercise.
      Hand Release Pushup
      Goblet Squat
      Burpee
      Cable Row
      American Kettlebell Swing
      Sledgehammer VS Tire (Vertical Swing) - 20 seconds per side

      Rest between round 1 and 2 is 20 seconds.
      Round 2 starts at 6 minutes.  

#3  BB Bench Press with BANDS (no pause)
      Work up to a max set of 3 reps (no drop sets)

3/4/16

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Behind the Neck Thruster - 12 reps
      DB Reverse Fly - 12 reps (light)
      Pushup - 12 reps (not hand release)

#1  BB Push Press - Work up to a max set of 6 reps, then decrease the weight
      by 10% and do 3 more sets x 6 reps.  Rest between all sets.
      Try to beat your 6 Rep Max from 2/21/16.

#2  In 8 minutes, do as many quality rounds as you can of:
      BB Row - 5 reps
      Seated DB Shoulder Press - 10 reps
      Double Under - 15 reps
      Air Squat - 20 reps

      Every round, ADD one rep to each exercise.  So round 2 will be 6 rows,
      11 shoulder presses, 16 double unders, and 21 air squats.  
      This is continuous work.  

3/3/16

Warmup - Do 30 Air Squats, then with an unweighted BB, do one round of:
      Standing Behind the Neck Shoulder Press - 5 reps
      Back Squat - 5 reps with a 3 second PAUSE at the bottom of each rep
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps with a 3 second PAUSE at the bottom of each rep

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

#2  Clean Grip Deadlift
      4 sets x 5 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.  

#3  Do 2 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball Shots - 20 reps to a 10' target
      DB Row - 16 reps (8 reps per side)
      30" Box Jump - 12 reps

      After the box jumps, go straight back to the 200 meter run.
      No rest between rounds.  

3/1/16

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

#1  Strict Weighted Pullup
      6 sets x 4 reps
      Start with a weight you can easily manage.
      Add weight for sets 2 and 3.
      Then go as heavy as you can for sets 4, 5, and 6.

#2  Start a timer.
      At 0:00 - DB Thruster - 16 reps, then Cable Row - 16 reps
      At 2:00 - Goblet Squat - 18 reps, then Toes to Bar - 14 reps
      At 4:00 - DB Thruster - 20 reps, then Cable Row - 12 reps
      At 6:00 - Goblet Squat - 22 reps, then Toes to Bar - 10 reps
      At 8:00 - DB Thruster - 24 reps, then Cable Row -  8 reps