6/29/16

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

#1  Strict Weighted Pullup      5 sets x 3 reps
      Pick a weight that is heavy but you can get 3 reps.
      Use the same weight for all 5 sets.

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

6/28/16

Warmup - Do 3 rounds of:
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps

#1  BB Incline Bench Press
      Work up to a max set of 5 reps
      Then take off 10% and do 3 more sets x 5 reps

#2  Do 1 round of:
      Run 200 meters with a 40 lb DB
      DB Bench Press - 40 reps
      Cable Row - 40 reps
      Double Under - 60 reps
      Hand Release Pushup - 60 reps
      Air Squat - 80 reps
      Run 200 meters with a 40 lb DB

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

6/26/16

Warmup - Do 1 round of:
      DB Incline Bench Press - 12 reps (light weight)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Behind the Neck Clean Grip Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps
      Start with a weight that is somewhat easy for 10 reps, then try to
      add weight each set.

#2  This is 3 rounds of continuous work.
      Round 1 looks like this:
      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Row - 8 reps
      Seated DB Shoulder Press - 10 reps

      For Round 2, add 3 reps to each exercise
      (7 Burpee Pullups, 9 Front Raises, 11 Rows, and 13 Shoulder Presses)

      For Round 3, again add 3 reps to each exercise)
      (10 Burpee Pullups, 12 Front Raises, 14 Rows, and 16 Shoulder Presses)

6/25/16

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
      Do as many warmup sets and reps as you like.
      The sets that count are:
      3 sets x 3 reps at 85% of Back Squat 1 Rep Max

#2  Start a timer.  Round 1 looks like this:
      0:00 - BB Front Squat - 2 reps with a 2 sec PAUSE at bottom of each rep
      1:00 - Strict Weighted Pullup - 4 reps 
      2:00 - American Kettlebell Swing - 8 reps

      Round 2 starts at 3 minutes.  Round 3 starts at 6 minutes, etc.
      Weight for front squat is 60% of 1RM

      When you are not doing front squats, pullups or swings, do:
      Hand Release Pushup - 40 reps
      Prisoner Squat - 80 reps
      Plate Pull - 120 feet

      You are done when you finish all reps of pushups, prisoner squats, and
      plate pull.  You can do the pushups, prisoner squats, and plate pulls in any
      order, any combination.  

6/23/16

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Kettlebell Deadlift - 20 reps
      DB Reverse Fly - 20 reps (light weight)

#1  Cable Row
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and go to failure
      Set 3 - SUBTRACT 20 lbs from Set 1 and go to failure

#2  Do one round of:

      Pullup - 20 reps
      Double Under - 80 reps
      REST 1 minute
      BB Shrug - 20 reps
      Prisoner Squat - 60 reps
      REST 1 minute
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      REST 1 minute
      Burpee - 20 reps
      Plank - 1 minute (elbows and toes)

6/22/16

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

#1  BB Rack Press
      Work up to a max set of 5 reps
      Then take off 10% and do 3 more sets x 5 reps

#2  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, 100% for reps 6-10

#3  Do 2 rounds of:
      BB Bench Press - 10 reps
      BB Row - 10 reps
      Behind the Neck Push Press - 10 reps
      Back Squat - 10 reps
      BB Bench Press - same weight as first set of bench press, to failure

      For the row, push press, and squat, use the same bar, same weight.
      Rest between rounds.  

6/20/16

Warmup - With an unweighted BB, do 2 rounds of:
      Push Press - 5 reps
      Front Squat - 10 reps
      Jerk (Split or Power) - 5 reps

#1  BB Jerk (Split or Power)
      2 sets x 2 reps, both reps you PAUSE for 2 sec at the bottom of the dip
      2 sets x 2 reps, PAUSE on first rep, regular tempo second rep
      3 sets x 2 reps, regular tempo both reps

      Start at 60% of your clean 1RM.  Try to add weight each set.

#2  Start a timer.  This is 8 rounds.  At the start of each minute, do:
      Medicine Ball Wall Ball Shots - 8 reps to a 10' target
      Toes to Bar - 8 reps

6/19/16

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 Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps

#1  Box Jump 6 sets x 3 reps
      Start at 24" and then try to add height each set.

#2  BB Clean and Jerk (Power or Split)
      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%
      3 sets x 1 rep at 85% or heavier

#3  BB Front Squat 
      Work up to a max set of 3 reps.

#4  BB Clean Pulls
      1 set x 3 reps at 90% of clean 1RM
      1 set x 3 reps at 100%
      2 sets x 2 reps at 110%

#5  In any order, any combination, do:
      Pullup - 25 reps
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 75 reps
      Double Under - 100 reps

6/17/16

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

#1  BB Row      5 sets x 4 reps
      Start with a weight you can easily manage.
      Add weight by feel.

#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 of work per side)
      Plate Pull
      Burpee

      Rest between rounds is also 60 seconds.

6/16/16

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

      For Bench + Kettlebells, hang the kettlebells from the BB collars
      with bands.

#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.

#2  This is 7 rounds.

      BB Ground to Overhead      7-6-5-4-3-2-1 rep
      Toes to Bar                           3-5-7-9-11-13-15 reps
      Hand Release Pushup          14 reps each round

      For round 1, do 7 reps of Ground to Overhead, 3 Toes to Bar, and
      14 Pushups.  For round 2, do 6 reps of Ground to Overhead, 
      5 Toes to Bar, and 14 Pushups.  Continue the pattern until you
      complete all reps.  This is continuous work.  

6/14/16

Warmup - Do one round of:
      Prisoner Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps
     
#1  BB Push Press
      Work up to a max set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps.

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

      Every round, add 2 reps to each exercise.  So round 2 would
      be 7 reps of BB Row, 12 reps of Seated DB Shoulder Press,
      17 reps of Air Squat, and 22 reps of Double Under.  Keep
      adding  2 reps to each exercise every round until you hit 8 minutes.

6/13/16

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      
      3 sets x 5 reps at 80% of Back Squat 1RM

#2  BB Clean Grip Deadlift
      Work up to a max set of 3 reps.
      If you are starting to round your back, the weight is too heavy!
      We want a perfect posture max set.

#3  With a 10 minute time limit, get as far as you can with:
      Double Suicide - 1 rep on the 50 meter course
      Tire Pull - 25 meters with 100 lbs in the tire
      18" Squat Box Jump - 15 reps
      Reverse Bear Crawl - 50 meters
      Run 200 meters
      Pushup to DB Row - 15 reps
      Cable Row - 25 reps
      Goblet Squat - 25 reps

      You are done when you reach 10 minutes or you complete the goblet squats.
      Whichever comes first.  

6/11/16

Warmup - Do 1 round of:
      Unweighted BB Row - 20 reps
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)

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

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Double Under - 25 reps
      1:00 - Cable Row - 20 reps
      2:00 - Medicine Ball Wall Ball Shots - 15 reps to a 10' target
      3:00 - BB Clean Grip Deadlift - 5 reps at 100% of your clean 1RM

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

6/10/16

Warmup - 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
      Work up to a Max set of 7 reps.
      Take off 10% and do 2 more sets x 7 reps

#2  Do 2 rounds of:
      Burpee Pullup - 10 reps
      DB Alternating Incline Bench Press - 10 reps per side
      Toes to Bar - 10 reps
      Close Grip Pushups - 20 reps (tips of thumbs about 2" apart)
      24" Box Jump - 10 reps
      Plate Pull - 40 feet
      BB Row - 10 reps
      Air Squat - 60 reps

      Rest 1 minute between rounds. 

6/8/16

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

#1  Standing BB Shoulder Press
      4 sets x 5 reps
      Use a weight that is challenging but you can get all 5 reps.
      Use the same weight for all 4 sets.

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Hand Release Pushup - 40 reps
      Double Under - 60 reps
      BB Row - 40 reps
      DB Thruster - 60 reps

      Only one partner is working at a time.      
      Number of reps is the TOTAL for both partners.
      Break up the reps however you like.

6/7/16

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  Do a set every minute, on the minute, for 18 sets.
      For sets 1-6 (minutes 0-5):
      EVEN minutes - BB Clean and Jerk (power or split) - 3 reps at 60% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 12 reps

      For sets 7-12 (minutes 6-11):
      EVEN minutes - BB Clean and Jerk (power or split) - 2 reps at 70% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 9 reps

      For sets 13-18 (minutes 12-17):
      EVEN minutes - BB Clean and Jerk (power or split) - 1 rep at 80% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 6 reps

#2  BB Back Squat 
      3 sets x 5 reps at 77.5% of Back Squat 1RM

#3  BB Clean Grip Deadlift
      Work up to a heavy set of 5 reps.
      Try to beat your heaviest set from 6/1.

6/5/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Cable Row      5 sets x 8 reps
      Start with a weight you can easily manage for 8 reps.
      Try to add weight each set.

#2  Start a timer.
      At 0:00 - Prisoner Squat - 20 reps, then BB Row - 15 reps
      At 2:00 - Prisoner Squat - 22 reps, then BB Row - 13 reps
      At 4:00 - Prisoner Squat - 24 reps, then BB Row - 11 reps
      At 6:00 - Prisoner Squat - 26 reps, then BB Row - 9 reps
      At 8:00 - Prisoner Squat - 28 reps, then BB Row - 7 reps

6/4/16

Warmup - Do 2 rounds of:
      Unweighted BB Behind the Neck Push Press - 9 reps
      Unweighted BB Back Squat - 12 reps
      DB Bench Press - 15 reps (light weight)

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

#2  This is 6 rounds.  Round 1 looks like this:
      Goblet Squat - 15 reps
      EZ Curl Bar Nosebreaker - 10 reps
      Double Under - 20 reps
      BB Bench Press - 2 reps

      All reps stay the same each round except for the bench press.  Add 2 reps
      each round to the bench, so round 2 is 4 reps, round 3 is 6 reps, round 4
      is 8 reps, round 5 is 10 reps, and round 6 is 12 reps.
      USE THE SAME WEIGHT FOR BENCH PRESS FOR ALL 6 ROUNDS.
      Rest 1 minute between rounds.  

6/2/16

Warmup - 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

#1  BB Jerk (split or power)
      1 set x 2 reps at 65% of jerk 1 Rep Max
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      5 sets x 1 rep at 80% (or heavier)

#2  This is one round:
      Hand Release Pushup - 21 reps
      BB Shrug - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps 
      Medicine Ball Wall Ball - 9 reps to a 10' target

      REST - 60 seconds
      DB Thruster - as many quality reps as you can in 60 seconds
      REST - 60 seconds

      Hand Release Pushup - 9 reps
      BB Shrug - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps
      Medicine Ball Wall Ball - 21 reps to a 10' target

6/1/16

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

#1  BB Back Squat      3 sets x 5 reps at 75% of Back Squat 1RM

#2  BB Clean Grip Deadlift
      Work up to a heavy set of 5 reps

#3  Start a timer.
      EVEN minutes - run 100 meters in less than 20 seconds
      ODD minutes - Burpeee - 7 reps

      Do 14 total sets.  7 sets of 100 meter run and 7 sets of Burpees.