4/30/16

Warmup - Do one round of:
      Cable Row - 20 reps (light weight)
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)

#1  BB Row      4 sets x 6 reps
      The weight should be challenging, but you can still get all 6 reps.
      Try to use the same weight for all 4 sets.

#2  Do 1 round of:
      Pullup - 20 reps
      Double Under - 80 reps
      Kettlebell Upright Row - 20 reps
      Prisoner Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

4/29/16

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press with Bands + Kettlebells - 9 reps (light weight)
      (Use the bands to hang the kettlebells from the collars of the BB.)

#1  BB Bench Press
      Work up to a max set of 2 reps, then take off 10% and do 3 more sets x 2 reps

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

      REST 1 minute
      Burpee - 20 reps
      REST 1 minute

      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 - 50 meters
      Run 300 meters

4/27/16

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press      4 sets x 3 reps at 85% of your Sh. Press 1RM

#2  This is two, 5-minute rounds with a 1-minute rest between rounds.
      During the 5 minutes, do as many quality rounds as you can of:
      Handstand Pushup - 3 reps
      BB Row - 5 reps
      Burpee - 7 reps
      Toes to Bar - 9 reps

      For Round 2 start over at the handstand pushups.
      You can substitute push press for handstand pushups if you need to.   

4/26/16

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
      Standing Shoulder Press - 5 reps
      Overhead Squat - 5 reps

#1  BB Clean and Jerk (power or split)
      10 sets x 1 rep at 75%+
      (first set that counts is at 75% and then add weight by feel)

#2  BB Back Squat      4 sets x 2 reps at 85% of back squat 1RM

#3  BB Clean Pulls      
      1 set x 3 reps at 95% 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.
      Do a set of 5 strict unweighted pullups every minute, on the minute.
      When you are not doing pullups, do:
      Double Unders - 160 reps
      Goblet Squat - 80 reps

      You are done when you complete all reps of double under and goblet squat.
      You can do all the double unders first, all the goblets first, or mix them up.  

4/24/16

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 6 reps
      Start with a weight you can easily manage for 6 reps.
      Add weight by feel.

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

      Rest 2 minutes between rounds.  

4/23/16

Warmup - At a comfortable pace, 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 Rack Press - All sets are 4 reps
      Start at 70% of your bench press 1RM and then add 10 lbs each
      set until you fail.

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

      For Round 1, do 24 swings, 12 pushups, and run 200 meters.
      For Round 2, do 21 swings, 15 pushups, and run 200 meters.
      Continue this pattern for 5 rounds.

4/21/16

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  Behind the Neck Standing BB Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start with a light weight for the set of 10, then try to add weight each set.

#2  This is 6 rounds.  
      For Round 1 - do A, B, C, D, E and F
      For Round 2 - do B, C, D, E and F
      For Round 3 - do C, D, E and F
      For Round 4 - do D, E and F
      For Round 5 - do E and F
      For Round 6 - do F

      Rest one minute between rounds.

      A) Air Squat - 100 reps
      B)  Double Under - 30 reps
      C) Cable Row - 20 reps
      D) DB Lateral Raise - 15 reps
      E) BB Row - 12 reps
      F) Seated DB Shoulder Press - 10 reps

      Rest 1 minute between rounds.  

4/20/16

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      4 sets x 4 reps at 80% of Back Squat 1RM

#2  BB Deadlift      4 sets x 4 reps
      Start at 115% of clean 1RM.  Add weight by feel.  

#3  Do 5 rounds of:
      Medicine Ball Wall Ball Shots - 8 reps (10' target)
      Toes to Bar - 8 reps
      Burpee - 8 reps
      BB Front Squat - 2 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.
      For the front squat, pick a weight that is challenging but doable.
     

4/18/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 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  This is 3 rounds.  The first round looks like this:
      0:00 - Prisoner Squat - 24 reps
      1:00 - DB Row - 20 reps (10 reps per side)
      2:00 - Goblet Squat - 16 reps
      3:00 - BB Row - 12 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.

4/17/16

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 with BANDS (no pause)
      4 sets x 6 reps
      Do as many warmup sets and reps as you like.  Pick a weight
      that is challenging but you can get all 6 reps.  Try to stick with
      the same weight for all 4 sets.

#2  Do 1 round of:
      Hand Release Pushup - 40 reps
      REST - 40 seconds
      Kettlebell Upright Row - 40 reps
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      DB Incline Bench Press - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      American Kettlebell Swing - 40 reps

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

4/15/16

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      4 sets x 6 reps
      The weight should be challenging, but you can still get all 6 reps.
      Try to use the same weight for all 4 sets.

#2  This is 6 rounds of continuous work.
      Seated DB Shoulder Press     4-6-8-10-12-14 reps
      Goblet Squat                           12 reps each round
      Toes to Bar                              14-12-10-8-6-4 reps

      For the first round, do 4 presses, 12 goblet squats, and 14 toes to bar.
      For the second round, do 6 presses, 12 goblet squats, and 12 toes to bar.
      Continue this pattern for the 6 rounds.  

4/14/16

Warmup - 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 + Jerk (power or split jerk)      5 sets x 2 reps
      2 sets x 2 reps at 80% of clean 1RM
      2 sets x 2 reps at 84%
      1 set x 2 reps at 88%

#2  BB Back Squat      3 sets x 6 reps at 75% of back squat 1RM

#3  BB Clean Grip Deadlift      3 sets x 6 reps at 110% (or heavier of clean 1RM)

#4  Every minute for 8 reps, run 100 meters in less than 20 seconds.
      (Last rep starts at 7:00)

4/12/16

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
      The weight should be challenging, but you can still get all 10 reps.
      Try to use the same weight for all 4 sets.

#2  This is 2 rounds.  Do as many quality reps as you can in one minute and
      then move on to the next exercise.  REST one minute between rounds.

      0:00 - Burpee
      1:00 - Cable Row 
      2:00 - Medicine Ball Wall Ball Shots to a 10' target
      3:00 - DB Row (30 seconds per side)
      4:00 - Air Squat 

      Round 2 starts at 6 minutes.  

4/11/16

Warmup - At a comfortable pace, do 2 rounds of:
      BB Bench Press - 8 reps at 45% of 1RM
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind The Neck Thruster - 16 reps

#1  BB Incline Bench Press      4 sets x 8 reps
      Start with a weight you know you can hit for 8 reps.  Then try
      to add weight each set.

#2  Do 3 rounds of:
      BB Front Squat - 6 reps
      BB Push Press - 9 reps
      30" Box Jump - 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 and push press, use the same BB, same weight.
      
      For the stability ball pushup, you have 2 hands on a bench and one
      foot on a stability ball.  There is a vid of this one about halfway down
      the exercise demo page.

#3  BB Bench Press
      Set 1 - 75% of 1RM to failure
      REST - 60 seconds
      Set 2 - 65% of 1RM to failure
      

4/9/16

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Jerk (you pick - split or power)
      2 sets x 2 reps - PAUSE at the bottom of your dip on both reps
      2 sets x 2 reps - PAUSE on first rep, regular tempo second rep
      2 sets x 2 reps - no pause, regular tempo both reps

      Try to add weight each set.  

#2  Do 1 round of:
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      BB Shrug - 15 reps
      BB Push Press - 10 reps (be sure to lock out at the top of each rep)
      DB Waiter's Walk - 100 meters

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

      DB Waiter's Walk - 100 meters
      BB Push Press - 10 reps (be sure to lock out at the top of each rep)
      BB Shrug - 15 reps
      Hand Release Pushup - 20 reps
      Cable Row - 25 reps

      For the DB Waiter's Walk, you have a DB in each hand.  For the first
      25 meters, have your right hand locked out overhead, and your left hand
      at your side.  Then switch hands every 25 meters.

4/8/16

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

#1  BB Front Squat 
      4 sets x 2 reps at 90% of your front squat 1RM

#2  Start a timer.
      EVEN minutes - do 4 reps of Strict Weighted Pullup (same weight all sets)
      ODD minutes - do 12 reps of American Kettlebell Swing

      When you are not doing pullups or kettlebell swings, do:
      Burpee - 40 reps
      Prisoner Squat - 80 reps
      Plate Pull - 120 feet

      Finish the burpees before you move on to the prisoner squats, and finish
      the prisoner squats before you move on to the plate pulls.

#3  BB Clean Grip Deadlift
      3 sets x 10 reps at 100% (or heavier) of clean 1RM

4/6/16

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 - 15 reps

#1  Every minute, on the minute, begin a set of strict unweighted pullups.
      You pick the number of reps for the first minute.  Then add one rep per
      minute, until you either 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 5 reps for the first minute, you would
      be finished if you complete the round of 12 reps.  

      Try to pick a number for the first minute that allows you to get through
      at least 5 rounds, and hopefully all 8.  

#2  This is 5 rounds.
      At 0:00 - Unweighted BB Squat Jump - 9 reps, then BB Row - 16 reps
      At 2:00 - Unweighted BB Squat Jump - 11 reps, then BB Row - 14 reps
      At 4:00 - Unweighted BB Squat Jump - 13 reps, then BB Row - 12 reps
      At 6:00 - Unweighted BB Squat Jump - 15 reps, then BB Row - 10 reps
      At 8:00 - Unweighted BB Squat Jump - 17 reps, then BB Row - 8 reps

4/5/16

Warmup - At a comfortable pace, do 2 rounds of:
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      Unweighted BB Front Squat - 5 reps
      Pushup - 15 reps (not hand release)

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

      For the negative reps, take 10 seconds to lower the weight.  Then have your
      spotter help you rerack the barbell.

#2  This is 5 rounds.
      BB Rack Press                     2-4-6-8-10 reps (use the same weight all 5 rds)
      BB Clean Grip Deadlift      5 reps each round at 100% of clean 1RM
      Hand Release Pushup         20-18-16-14-12 reps
      Prisoner Squat                     30 reps each round

      Rest 1 minute between rounds.  
      For the rack press, do 2 reps the first round, 4 reps the second round, etc.
      For the pushups, do 20 reps the first round, 18 reps the second round, etc.

4/3/16

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Plate Front Raise - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press
      1 set x 9 reps
      1 set x 6 reps
      2 sets x 3 reps
      1 set x 12 reps

      Go as heavy as you can.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Sledgehammer VS Tire (vertical swing)  - 40 seconds (20 sec per side)

      1:00 - Air Squat - 30 reps

      2:00 - DB Lateral Raise - 20 reps
      3:00 - Seated DB Shoulder Press - 10 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.

4/2/16

Warmup - 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  Do 5 rounds of:
      BB Clean Grip Deadlift - 1 rep
      BB Hang Clean - 1 rep
      BB Clean and Jerk - 1 rep (you can do power or split jerk)

      Do as many warmups as you like.  The first round that counts is at 
      65% of clean 1RM.  After the hang clean, dump the weight, then do
      the clean and jerk from the floor.  Try to add weight each round.  

#2  BB Clean Pulls
      1 set x 3 reps at 95% of clean 1RM
      1 set x 3 reps at 100%
      1 set x 3 reps at 105%
      1 set x 3 reps at 110%
      1 set x 3 reps at 115%

#3  Start a timer.  This is 20 total sets (10 sets of squats, 10 sets of box jumps)
      EVEN minutes - BB 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 for the second rep

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

#4  In 5 minutes, do as many rounds as you can of:
      Toes to Bar      5-7-9-11 reps....
      Goblet Squat   5-7-9-11 reps....

      Do 5 reps of each exercise for the first round, 7 reps the second round, 
      9 reps the third round, etc. until you reach 5 minutes.