5/30/16

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

#1  BB Row      4 sets x 6 reps
      The weight should be challenging but you are able to get all 6 reps.
      Use the same weight for all 4 sets.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Prisoner Squat - 35 reps
      Sledgehammer VS Tire (vertical swing) - 30 seconds of work per side 
      Cable Row - 25 reps
      DB Incline Bench Press - 20 reps
      Pullup - 15 reps
      BB Thruster - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      Rest 2 minutes between rounds.  

5/29/16

Warmup - Do 3 rounds of:
      BB Bench Press + Kettlebells - 10 reps
      DB Row - 10 reps per side (light weight)
      Unweighted BB Back Squat - 10 reps

      For the bench press + kettlebells, the kettlebells are hanging from
      the BB collars.

#1  BB Bench Press
      Work up to a max set of 7 reps.
      Then take off 10% and do 2 more sets x 7 reps.

#2  Every minute, on the minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Toes to Bar - 20 reps
      Kettlebell Upright Row - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

      You are done with #2 when you complete all reps of toes to bar,
      upright rows, air squats, and double unders.  You can do the exercises
      in any order.

#3  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.  

5/27/16

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

#1  BB Push Press
      3 sets x 6 reps
      Weight should be challenging but you can complete all 6 reps
       Stick with the same weight for all 3 sets.

#2  In 10 minutes, do as many rounds as you can of:
      DB Lateral Raise - 20 reps
      24" Box Jump - 10 reps
      Seated DB Shoulder Press - 10 reps
      Run 200 meters

5/26/16

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 and Jerk (split or power)
      Every minute on the minute, do 1 rep at 75% of clean 1RM
      Do 10 total reps.

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

#3  BB Clean Pulls     4 sets x 3 reps at 100% of clean 1RM

#4  BB Row            1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster    10-9-8-7-6-5-4-3-2-1 rep

      Do 1 row, then 10 thrusters, then 2 rows, then 9 thrusters, then
      3 rows, etc.  

5/24/16

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

#1  Strict Weighted Pullup      4 sets x 6 reps
      Use a weight that is challenging but you can get all 6 reps.
      Use the same weight for all 4 sets.

#2  In any order, in any combination, complete:
      Burpee - 25 reps
      BB Row - 50 reps
      American Kettlebell Swing - 75 reps
      Air Squat - 100 reps

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

5/23/16

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps

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

#2  This is two, 6 minute rounds.
      Rest 2 minutes between rounds.
      For each round, do as many quality reps as you can of:
      Double Under - 30 reps
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup - 10 reps
      Rack Press - 5 reps

      Start Round 2 back at Double Unders.

5/21/16

Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      
#1  Do 4 rounds of:
      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Do all 9 reps without setting the bar down.  Add weight by feel.

#2  Do 3 rounds of:
      BB Ground to Overhead - 5 reps
      Seated DB Shoulder Press - 10 reps
      Cable Row - 15 reps
      Prisoner Squat - 20 reps
      DB Waiter's Walk - 100 meters

      Rest 1 minute between rounds.  
      For the waiter's walk, you have a DB in each hand.  Have your right hand
      overhead and your left hand by your side for the first 50 meters.  Then
      switch hands for the second 50 meters.  

5/20/16

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
      Work up to a set of 10 reps at 72.5% of back squat 1RM
      Then take off 10% of the load and do 2 more sets x 10 reps.

#2  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps with good technique and good posture.
      Try to beat your 10RM from 5/14.

#3  In 10 minutes, do as many quality rounds as you can of:
      Tire Flip Jump Through - 6 reps
      Medicine Ball Wall Ball Shots - 12 reps to a 10' target
      DB Row - 18 reps (9 reps per side)
      Double Under - 24 reps

      For the Tire Flip Jump Through, flip the tire, jump into the middle of
      the tire, and then jump out to the far side.  This is one rep.  Then turn
      around, flip the tire back in the other direction to start the next rep.  

5/18/16

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      5 sets x 10 reps
      Start with a weight you can easily manage.
      Try to add weight each set.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat (as many quality reps as you can in 60 sec)
      1:00 - Plank - 60 seconds (elbows and toes)
      2:00 - Burpee Pullup (as many quality reps as you can in 60 sec)
      3:00 - REST

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

5/17/16

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 12 reps (light)
      Unweighted BB Row - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      
#1  BB Rack Press
      Work up to a max set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  This is 7 rounds.
      Round 1 looks like this:
      0:00 - BB Back Squat - 6 reps at 55% of 1RM
      1:00 - BB Row - 12 reps
      2:00 - Hand Release Pushup - 18 reps

      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.

5/15/16

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

#1  Standing BB Shoulder Press
      Start a timer.  Every 2 minutes, do a set of 6 reps.
      Do 6 total sets (at 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)
      Try to use the same weight for all 6 sets.

#2  In 8 minutes, do as many rounds as you can of:
      30" Box Jump - 8 reps
      Pushup to DB Row - 8 reps
      Toes to Bar - 8 reps
      BB Push Press - 8 reps

      For the pushup to DB Row, you are in a pushup position with a DB in 
      each hand.  Do a pushup, then row with the right hand, then the left hand.
      This is one rep.  

5/14/16

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
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  Clean + Front Squat + Jerk (power or split)
      4 sets x 2 reps at 70% of clean 1RM
      One set = 1 clean + 1 front squat + 1 jerk, dump the weight, then 1 clean + 
      1 front squat + 1 jerk

#2  BB Back Squat
      2 sets x 10 reps at 65% of back squat 1RM
      1 set x 10 reps at 70% 

#3  BB Deadlift
      Work up to a heavy set of 10 reps with good technique and good posture.

#4  This is 3 rounds.  Round 1 looks like this:
      0:00 - American Kettlebell One-Arm Swing 
      1:00 - Double Under
      2:00 - DB Incline Bench Press

      For each exercise, do as many quality reps as you can in 40 seconds, then 
      rest 20 seconds, then start the next exercise.  For the one-arm swings, do
      20 seconds per side.  Round 2 starts at 3 minutes.  Round 3 starts at 6 minutes.

5/12/16

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 Row      4 sets x 8 reps
      The weight should be challenging, but you can still get all 8 reps.
      Use the same weight for all 4 sets.

#2  Start a timer.
      At 0:00 - Do 5 Pullups and 5 Burpees
      At 1:00 - Do 6 Pullups and 6 Burpees
      At 2:00 - Do 7 Pullups and 7 Burpees

      Keep adding 1 rep each minute to each exercise.  You are done when
      you can't finish all reps before the start of the next minute.  

5/11/16

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 max set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  Start a timer.  With a partner, in 15 minutes do as many
      rounds as you can of:
      Run 200 meters
      Air Squat - 30 reps
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      Medicine Ball Wall Ball Shots - 15 reps to a 10' target

      Alternate exercises between partners.  Partner A runs, then 
      Partner B does air squats.  Partner A does pushups, then Partner B
      does rows.  Partner A does wall balls, then Partner B runs. 
      Continue alternating exercises until you reach the time limit.  

5/9/16

Warmup - 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    
      Set 1 - 10 reps
      Set 2 - ADD 10 lbs and go to failure
      Set 3 - SUBTRACT 10 lbs from the weight for Set 1 and go to failure

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

      Rest 1 minute between rounds.  

5/8/16

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Incline Bench Press - 15 reps (light weight)
      Cable Row - 15 reps (light weight)

#1  BB Back Squat      
      2 sets x 10 reps at 60% of back squat 1RM
      1 set x 10 reps at 65%

#2  BB Clean Grip Deadlift
      3 sets x 10 reps at 90% of clean 1RM

#3  Start a timer.  This is up to 4 rounds.  Round 1 looks like this:
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Unweighted BB Jump Squat - 12 reps
      3:00 - Toes to Bar - 12 reps

      Round 2 starts at 4:00, and you do 15 reps per exercise.
      Round 3 starts at 8:00, and you do 18 reps per exercise.
      Continue to add 3 reps to each exercise every round until
      you either fail to complete one of the sets before the start of
      the next minute OR you complete Round 4 (21 reps)

      For the double kettlebell front squat, you have a kettlebell in each hand,
      and they are racked across the back of your forearms.  Knuckles are 
      touching or almost touching each other.  Elbows out wide.

5/6/16

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 1 Rep Max
      Do as many warmup reps and sets as you like.  

#2  Strict Unweighted Pullup - This is one set, to failure.

#3  Do two rounds of:
      Run 200 meters with a 25 lb DB
      Sledgehammer VS Tire (vertical swing) - 20 reps per side
      American Kettlebell Swing - 20 reps
      18" Squat Box Jump - 10 reps
      Tire Pull - 25 meters with 50 lbs in the tire
      DB Thruster - 20 reps

      Rest one minute between rounds.
      

5/5/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps 

#1  BB Bench Press - Work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.

#2  This is 3 rounds.  Rest 1 minute between rounds.
      Round 1:
      Hand Release Pushup - 8 reps
      24" Box Jump - 12 reps
      Hand Release Pushup - 8 reps
      Cable Row - 24 reps
      Hand Release Pushup - 8 reps
      Prisoner Squat - 36 reps
      Hand Release Pushup - 8 reps

      For Round 2 - do 10 reps for each set of pushups.
      Reps for Box Jump, Cable Row, and Prisoner Squat stay the same.

      For Round 3 - do 12 reps for each set of pushup.
      Reps for Box Jump, Cable Row, and Prisoner Squat stay the same.

5/3/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press - work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.

#2  This is 3 rounds.  Round 1 looks like this:
      BB Push Press - 6 reps
      BB Row - 9 reps
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 15 reps
      DB Farmer's Walk - 100 meters

      For round 2, add 3 reps to each exercise (9 reps of Push Press,
      12 reps of BB Row, 15 reps of Shoulder Press, 18 reps of Goblet Squat)

      For round 3, add 3 reps again (12 reps of Push Press, 15 reps of BB Row,
      18 reps of Shoulder Press, 21 reps of Goblet Squat)

      DB Farmer's Walk is 100 meters for all 3 rounds.  
      Rest 1 minute between rounds.  

5/2/16

Warmup - Do 20 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing 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 - work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.

#2  BB Back Squat - work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.  

#3  On the 50 meter course, run 800 meters in less than 3:45.  Keep the timer
      running.  From 5:00 - 15:00, with a partner, do as many rounds as you can of:
      BB Deadlift - 10 reps at 100% of clean 1RM
      Hand Release Pushup - 40 reps
      Toes to Bar - 20 reps
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target

      For the deadlift, if you have about the same clean 1RM, you can use the
      same bar.  If you and your partner have significantly different 1RM's, use
      two bars.

      ONLY ONE PARTNER IS WORKING AT A TIME.  
      The number of reps is the total for both partners.  You can divide the reps
      up however you like.