7/31/16

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  This is 20 total sets.  (10 sets of back squats and 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 on the second rep.

      For the first 4 sets of box jump - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For sets 8, 9, and 10 - 1 rep and add height to the box again

#2  BB Clean Grip Deadlift
      Work up to a 5 Rep Max

#3  This is 5 rounds.
      R1 - 0:00 - 10 reps BB Row, 14 reps DB Incline Bench Press, 18 Goblet Squats
      R2 - 3:00 - 12 reps BB Row, 16 reps DB Incline Bench Press, 20 Goblet Squats
      R3 - 6:00 - 14 reps BB Row, 18 reps DB Incline Bench Press, 22 Goblet Squats
      R4 - 9:00 - 16 reps BB Row, 20 reps DB Incline Bench Press, 24 Goblet Squats
      R5 - 12:00 - 18 reps BB Row, 22 reps DB Incline Bench Press, 26 Goblet Squats

      #3 is done when you complete all 5 rounds, or you can't complete the required
      reps before the start of the next round.  

      

7/29/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  You have 5 minutes to hit a max set of unbroken Double Unders.
      (unbroken just means how many reps you can do in a row without
      messing up.)

#2  Cable Row
      This is 2 sets.  One set looks like this:
      Start with a weight you think you can get for 10 reps.  Your target is 10 reps,
      but do as many complete reps as you can.  Once you can't do any more
      complete reps, do 2 partial reps.  Then take off 20 lbs and again do as
      many complete reps as you can followed by 2 partial reps.
      Work hard on the partial reps!
      REST and then do one more set.  

#3  Start a timer.
      At 0:00 - Do 12 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 2:00 - Do 14 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 4:00 - Do 16 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 6:00 - Do 18 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 8:00 - Do 20 Med Ball Wall Ball Shots, then 10 reps each side DB Row 

7/28/16

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 2 Rep Max
      Then take off 10% and do 2 drop sets x 2 reps 

#2  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 27 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - American Kettlebell Swing - 21 reps
      3:00 - Burpee - 18 reps
      4:00 - REST

      For round 2, subtract 3 reps from each exercise.
      (24 squats, 21 pushups, 18 swings, 15 burpees)
      Round 2 starts at 5 minutes.

      For round 3, again subtract 3 reps from each exercise.
      (21 squats, 18 pushups, 15 swings, 12 burpees)
      Round 3 starts at 10 minutes.

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Go as heavy as you can.

7/26/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Jerk (power or split)
      6 sets x 2 reps
      Work up to a heavy double.

#2  This is 4 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D

      Rest one minute between rounds.

      A) DB Thruster - 12 reps
      B) DB Reverse Fly - 16 reps
      C) Double Under - 24 reps
      D) DB Lateral Raise - 48 reps

7/25/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Jerk (power or split) - 5 reps

#1  Clean and Jerk
      4 sets x 2 reps at 75% of clean 1RM

#2  BB Back Squat
      Work up to a 2 Rep Max.  

#3  BB Clean Pulls
      1 set x 5 reps at 90% of clean 1RM
      1 set x 4 reps at 100%
      1 set x 3 reps at 105%
      2 sets x 3 reps at 110%

#4  In 15 minutes, with a partner, do as many rounds as you can of:
      BB Row - 30 reps
      Hand Release Pushup - 60 reps
      Air Squat - 90 reps

      Only one partner is working at a time.  

7/23/16

Warmup - Do 2 rounds of:
      DB Incline - 15 reps (light weight)
      Cable Row - 15 reps (light weight)
      Air Squat - 15 reps

#1  BB Row
      4 sets x 10 reps at 60% of your Clean 1RM

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat - 20 reps
      1:00 - BB Shrug - 20 reps
      2:00 - EZ Curl Bar Nosebreaker - 16 reps
      3:00 - Inverted Row - 16 reps
      4:00 - Seated DB Shoulder Press - 12 reps
      5:00 - Pullup - 12 reps

      Round 2 starts at 5:00.
      For the inverted row, you are face up, with your heels on a bench,
      and you are pulling up on a BB in a rack, (or rings).  Your body is
      roughly horizontal.  Keep your torso and legs in a straight line (don't
      let your hips/butt sag toward the ground).

7/22/16

Warmup - Do 2 rounds of:
      Unweighted BB Row - 15 reps
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Work up to a 2 Rep Max.  No drop sets.

#2  Do 1 round of:
      Sledgehammer VS Tire (vertical swing) - 20 reps (10 reps per side)
      Plate Pull - 80 feet
      Cable Row - 20 reps
      Air Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

#3  BB Floor Press
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Go as heavy as you can.

#4  Run 800 meters in less than 3:45.
      If you run each 100 meters in 28 seconds, you will finish in just under 3:45.

7/20/16

Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Standing Shoulder Press
      Every minute, for 10 sets, do 3 reps.
      Use the same weight for all 10 sets.
      This should be heavy.

#2  In 10 minutes, do as many rounds as you can of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      Rest - 1 minute

7/19/16

Warmup - Do 2 sets x 25 reps of Air Squats, then run 25 meters x 5 reps
      at an effort level of 50% for rep 1, 60% for rep 2, 70% for rep 3, 
      80% for rep 4, and 90% for rep 5.

#1  Run 50 meters x 5 reps (100% effort)

#2  BB Back Squat 
      Work up to 2 sets x 2 reps at 92.5% of back squat 1RM

#3  BB Clean Grip Deadlift
      5 sets x 5 reps (5 seconds to lower the weight on each rep)
      Start with 90% of your clean 1RM, then try to add weight each set.  

#4  Start a timer.  At the start of each minute, do 3 reps of BB Ground to Overhead.
      When you are not doing Ground to Overhead, do:
      Double Under - 75 reps
      Hand Release Pushup - 55 reps
      Pullup - 35 reps
      Medicine Ball Wall Ball Shots - 15 reps to a 10' target

      You can do the Double Unders, Pushups, Pullups, and Med Ball in any order, 
      any combination.  

7/17/16

Warmup - Do 1 rounds of:
      Unweighted BB Row - 15 reps
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps
      Pushup - 15 reps (not hand release)

#1  Strict Unweighted Pullup
      Start a timer.  At the start of each minute, do a set of strict pullups.
      You pick the number of reps for the first minute, then add one rep
      each minute until you fail to complete the required number of reps
      before the start of the next minute OR you complete 8 rounds.  If
      you start with 5 reps for the first minute, for example, you would be
      done when you finish the round of 12 reps.

#2  This is 7 rounds.  Round 1 looks like this:
      0:00 - BB Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      1:00 - Burpee - 8 reps

      Round 2 starts at 2:00, Round 3 starts at 4:00, etc.

7/16/16

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press with BANDS and light kettlebells - 9 reps
      (kettlebells are hanging by bands from the barbell collars)

#1  BB Incline Bench Press 
      Work up to a 3 Rep Max.
      Then take off 10% and do 4 more sets x 3 reps

#2  Do 1 round of:
      Cable Row - 40 reps
      REST - 40 seconds
      Unweighted Behind the Neck Thruster - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      Close Grip Pushup - 40 reps (tips of thumbs about 2" apart)
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      DB Incline Bench Press - 40 reps

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

#3  BB Bench Press
      3 sets x 6 reps with a 2 second PAUSE at the bottom of each rep

7/14/16

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

#1  BB Push Press
      Work up to a 6 Rep Max.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Start a timer.  This is two, 5-minute rounds.
      For each exercise, do as many quality reps as you can in 60 seconds
      (or for the plank, hold for 60 seconds). Then move on to the next exercise.

      Tire Flip Jump Through
      Cable Row
      Double Kettlebell Front Squat
      Double Under
      Plank (elbows and toes)

      Rest 1 minute between rounds.

      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. 

      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.  Elbows out wide.
     

7/13/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing BB 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  BB Clean and Jerk (Power or Split)
      Start a timer.  On EVEN minutes, do 2 reps at 70% of Clean 1RM.
      Do 5 sets.  First set starts at 0:00.  5th set starts at 8:00.

#2  BB Front Squat
      Work up to a 2 Rep Max.  No drop sets.

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

#4  Tire Pull - 100 meters with 50 lbs in the tire, and then
      in any order, any combination, do:
      Air Squat - 80 reps
      Hand Release Pushup - 60 reps
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target
      BB Row - 20 reps at 70% of clean 1RM

7/11/16

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps

#1  Cable Row

      1 set x 20 reps

      1 set x 15 reps

      2 sets x 10 reps

      Try to add weight each set.

#2  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM

      Burpee - 10 reps

      BB Row - 15 reps

      Air Squat - 20 reps

      DB Reverse Fly - 25 reps

      Sledgehammer VS Tire (Vertical Swing) - 30 seconds per side

      Plate Pull - 40 feet

      REST - 1 minute

7/10/16

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 3 Rep Max

      Then subtract 10% and do 4 more sets x 3 reps

#2  This is 3 rounds.  Round 1 looks like this:

      At 0:00 - BB Row - 15 reps

                      DB Incline Bench Press - 15 reps

      At 2:00 - American Kettlebell Swing - 20 reps

                      Hand Release Pushup - 20 reps

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

#3  BB Bench Press + Negatives

      1 set x 8 reps + 1 Negative

      1 set x 4 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.

      Have a spotter time for you, and help you rerack the weight. 

7/8/16

Warmup - Do 2 rounds of:
      DB Lateral Raise - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Clean Grip Row - 12 reps
      Unweighted BB Front Squat - 12 reps

#1  Do 6 rounds of:

      BB Front Squat - 3 reps

      BB Push Press - 2 reps

      Jerk (power or split) - 1 rep

      For each round, do all 6 reps without setting the BB down. 

      Start with a light weight and try to add weight each round.

#2  This is 6 rounds of continuous work.

      Seated DB Shoulder Press      4-6-8-10-12-14 reps

      DB Reverse Fly                        15 reps each round

      Double Under                           25 reps each round

      For round 1, do 4 seated presses, 15 reverse flies, and 25 double unders.

      For round 2, do 6 seated presses, 15 reverse flies, and 25 double unders.

      Add 2 reps of shoulder press each round until you complete all 6 rounds.

      Try to use the same weight for shoulder press for all rounds. 

7/7/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 10 reps
      Back Squat - 15 reps
      Clean Grip Row - 20 reps

#1  BB Back Squat

      3 sets x 3 reps at 90% of Back Squat 1RM

#2  BB Clean Grip Deadlift

      4 sets x 3 reps at 90% of Clean Grip Deadlift 3RM

#3  Start a timer.  Round 1 looks like this:

      0:00 - Pullup - 10 reps

      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 Hand Release Pushups, and 20 Air Squats.

      Round 2 starts at 3 minutes.

      Keep adding 2 reps each round until you either fail to complete the

      required number of reps for that round, OR you complete 5 rounds

      (18 Pullups, 22 Hand Release Pushups, and 26 Air Squats)

7/5/16

(Posting this workout one day early)
Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps

#1  Every minute, for 10 total sets, do 3 reps of BB Row.

      Use the same weight for all 10 sets.  This should be heavy.

#2  In 12 minutes, with a partner, do as many rounds as you can of:

      Pullup - 30 reps

      Medicine Ball Wall Shots - 50 reps to a 10' target

      Double Under - 70 reps

      Only one partner is working at a time. 

      Split up the reps however you like. 

7/4/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 1" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#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.

#2  Do 1 round of:

      BB Back Squat - 20 reps at 40% of Back Squat 1RM

      Stability Ball Pushup - 20 reps (2 hands on bench, 1 foot on stab. ball)

      Toes to Bar - 20 reps

      DB Incline Bench Press - 20 reps

      Cable Row - 20 reps

      EZ Curl Bar Nosebreaker - 20 reps

      Goblet Squat - 20 reps

      REST 2 minutes

      Then with a running clock, you have 4 minutes to run 400 meters and

      do as many reps as you can of BB Floor Press at 60% of your Bench

      Press 1RM. 

7/2/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps
      Power Jerk - 3 reps

#1  Standing BB Shoulder Press
      4 sets x 3 reps
      The weight should be heavy but you can still get 3 reps.
      Use the same weight for all 4 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 - BB Push Press - 10 reps
      B - BB Row - 12 reps
      C - DB Lateral Raise - 15 reps
      D - Cable Row - 20 reps
      E - Hand Release Pushup - 30 reps
      F - Air Squat - 60 reps

7/1/16

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  BB Clean and Jerk
      3 sets x 2 reps at 80% of clean 1RM

#2  BB Back Squat
      3 sets x 3 reps at 87.5% of back squat 1RM

#3  Start at timer.
      At 0:00  -  Burpee - 20 reps
      At 2:00  -  Clean Grip Deadlift - 10 reps at 100% of clean 1RM
      At 4:00  -  Burpee - 18 reps
      At 6:00  -  Clean Grip Deadlift - 8 reps at 100% of clean 1RM
      At 8:00  -  Burpee - 16 reps
      At 10:00 - Clean Grip Deadlift - 6 reps at 100% of clean 1RM