8/31/16

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Row - 10 reps

#1  Standing BB Shoulder Press
      Work up to a 1 Rep Max

#2  Do 4 rounds of:
      Toes to Bar - 5 reps
      Seated DB Shoulder Press - 8 reps
      Cable Row - 11 reps
      Plate Front Raise - 14 reps
      DB Reverse Fly - 17 reps
      American Kettlebell Swing - 20 reps

      Rest one minute between rounds.  

8/30/16

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 Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      Work up to a 1 Rep Max
    
#2  BB Back Squat 
      Work up to a 1 Rep Max

#3  Do one round of:
      Suicide - 1 rep with a 20 lb DB
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs in the tire
      Air Squat - 75 reps
      Double Under - 75 reps
      Suicide - 1 rep with a 20 lb DB

8/28/16

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

#1  Strict Weighted Pullup
      1 set x 7 reps
      1 set x 5 reps
      3 sets x 3 reps

      Try to add weight each set.

#2  Do 1 round of:
      Cable Row - 25 reps
      Plate Pull - 80 feet
      BB Row - 25 reps
      Double Under - 80 reps
      Medicine Ball Wall Ball Shots - 25 reps to a 10' target

8/27/16

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

#1  Do 1 round of:
      Burpee - 14 reps
      BB Push Press - 7 reps
      BB Back Squat - 21 reps

      Use the same BB, same weight for the push press and back squat.

#2  BB Floor Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 sets x 3 reps.

#3  This is continuous work.
      R1 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R2 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R3 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R4 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats

8/25/16

Warmup - Do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps

#2  Do 3 rounds of:
      Cable Row - 18 reps
      Plate Front Raise - 15 reps
      DB Thruster - 12 reps
      DB Farmers Walk - 100 meters

      This is continuous work.  

8/24/16

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

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then, using bumper plates, try to add height each set.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a 2 Rep Max.

#3  This is 6 rounds.
      At 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00, do:
      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Medicine Ball Wall Ball Shots - 10 reps to a 10" target

#4  In any order, any combination, do:
      Air Squat - 90 reps
      Pullup - 30 reps
      Plank - 3 total minutes (on your forearms and toes)

8/22/16

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Front Squat - 12 reps

#1  BB Row
      4 sets x 6 reps at 70% of Clean 1RM

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

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) Cable Row - 15 reps
      D) DB Incline Bench Press - 20 reps
      E) American Kettlebell Swing - 30 reps

      Rest 1 minute between rounds.  

8/21/16

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 20 reps

#1  Do 10 rounds of:
      Air Squat - 20 seconds of work
      REST - 10 seconds

      Pick a number before you start, and try to hit that number of reps each round.  

#2  BB Bench Press + Negatives
      1 set x 5 reps + 1 Negative 
      1 set x 4 reps + 1 Negative
      1 set x 3 reps + 1 Negative 
      2 sets x 2 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.  Have a spotter
      help you rerack the barbell.  Try to add weight each set.

#3  Do 2 rounds of:
      BB Bench Press - 10 reps
      24" Box Jump - 15 reps
      BB Row - 15 reps
      BB Bench Press (same weight you used for 10 reps, and go to failure)

8/19/16

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

#1  BB Push Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps.

#2  Do 2 rounds of:
      Seated DB Shoulder Press - 12 reps
      BB Shrug - 12 reps
      Medicine Ball Wall Ball Shots - 12 reps to a 10' target
      Plank - 1 minute
      Rest - 1 minute
      Cable Row - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      Burpee - As many quality reps as you can in 1 minute
      Rest - 1 minute

8/18/16

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

#1  BB Clean + Front Squat + Jerk
      5 sets x (1 clean + 1 front squat + 2 jerks)
      Start at 60% of your clean 1RM.  Add weight by feel.

#2  BB Back Squat
      Work up to 1 set x 3 reps at 90% of your back squat 1RM.

#3  BB Clean Grip Deadlift
      Work up to a 3 Rep Max.

#4  Do 1 round of:
      BB Thruster - 5 reps with a 2 second PAUSE at the top of each rep
      Pullup - 15 reps
      Double Goblet Squat - 25 reps
      Hand Release Pushup - 35 reps
      Air Squat - 45 reps
      Double Under - 55 reps
      Air Squat - 45 reps
      Hand Release Pushup - 35 reps
      Double Goblet Squat - 25 reps
      Pullup - 15 reps
      BB Thruster - 5 reps with a 2 second PAUSE at the top of each rep

8/16/16

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

#1  Do 4 rounds of:
      Cable Row - 12 reps
      DB Incline Bench Press - 12 reps

      Rest between rounds.

#2  This is two 5-minute rounds.  Rest one minute between rounds.
      For each 5-minute round, do as many rounds as you can of:
      BB Row - 5 reps
      BB Thruster - 7 reps
      Toes to Bar - 9 reps
      Burpee - 11 reps

      For round 2, start back at the BB Row.

8/15/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup (1.5 REP) - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Shoulder Press - 6 reps

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

#2  Start a timer.
      At 0:00 - Goblet Squat - 15 reps, then Double Under - 25 reps
      At 2:00 - Goblet Squat - 17 reps, then Double Under - 23 reps
      At 4:00 - Goblet Squat - 19 reps, then Double Under - 21 reps
      At 6:00 - Goblet Squat - 21 reps, then Double Under - 19 reps
      At 8:00 - Goblet Squat - 23 reps, then Double Under - 17 reps

#3  BB Rack Press
      This is two sets to failure.
      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a hat.
      Pick a number before each set.  For example, if you pick 60%, 
      put 60% of your 1RM on the bar and do as many reps as you can.
      Rest between sets.  Don't use the same number twice.  

#4  Hand Release Pushup - 80 reps
      Break this up however you like.  Just work as quickly as you can to
      finish all 80 reps.  

8/13/16

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 12 reps (light weight)
      DB Reverse Fly -12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Jerk (split or power)
      5 sets x 2 reps
      PAUSE for 2 seconds at the bottom of the dip for the first rep only.
      Normal tempo for the second rep. 
      First set is at 60% of clean 1RM.  Try to add weight each set.

#2  Every minute, on the minute, do:
      24" Box Jump - 6 reps

      When you are not doing box jumps, do:
      Hand Release Pushup - 100 reps
      BB Row - 50 reps

      Do the pushups and rows in any order, any combination.
      #2 is over when you have completed all reps of pushups and rows. 

8/12/16

Warmup - Run 25 meters x 5 reps
      Effort level is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4,
      and 90% for rep 5.

#1  Run 25 meters x 8 reps at 100% effort.

#2  BB Back Squat - 2 sets x 5 reps at 85% of back squat 1RM

#3  BB Clean Grip Deadlift
      Work up to a 5 Rep Max.
      Try to go heavier than your 5RM from 7/31.

#4  Do 1 round of:
      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

8/10/16

Warmup - Do 2 rounds of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Pushup - 15 reps (not hand release)

#1  Strict Weighted Pullup
      5 sets x 5 reps
      This should be heavy, but you can get all 5 reps.
      Use the same weight for all 5 sets.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - DB Row - 12 reps each side
      1:00 - DB Incline Bench Press - 16 reps
      2:00 - Cable Row - 20 reps
      3:00 - Goblet Squat - 24 reps

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

8/9/16

Warmup - Do 2 rounds of:
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press
      Work up to a 5 Rep Max, with a 2 second PAUSE at the bottom of each rep.
      Then take off 10% and do 2 more sets x 5 reps with a 2 second PAUSE.

#2  This is 3 rounds.
      Round 1:
      BB Ground to Overhead - 3 reps
      Squat Box Jump (18" box) - as many reps as you can in 20 seconds
      Hand Release Pushup - 20 reps
      REST - 60 seconds
      BB Bench Press (no touch) - 6 reps

      Round 2:
      BB Ground to Overhead - 5 reps
      Squat Box Jump (18" box) - as many reps as you can in 40 seconds
      Hand Release Pushup - 25 reps
      REST - 90 seconds
      BB Bench Press (no touch) - 8 reps

      Round 3:
      BB Ground to Overhead - 7 reps
      Jump Squat (18" box) - as many reps as you can in 60 seconds
      Hand Release Pushup - 30 reps
      REST - 2 minutes
      BB Bench Press (no touch) - 10 reps

      Rest as needed between rounds.
      For the no touch bench press, keep the bar about 1" - 3" off your chest
      at the bottom of each rep.

8/7/16

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

#1  Standing BB Shoulder Press
      Work up to a 5 Rep Max.
      Then take off 10% and do 2 more sets x 5 reps.

#2  In 8 minutes, do as many rounds as you can of:
      BB Row - 4 reps at 60% of clean 1RM
      Seated DB Shoulder Press - 8 reps
      Prisoner Squat - 16 reps
      Double Under - 32 reps

      This is continuous work.  

8/6/16

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
      5 sets x (2 cleans + 1 jerk) 
      Start at 70% of clean 1RM, and then try to add weight each set.

#2  BB Back Squat
      3 sets x 5 reps at 80% of back squat 1RM

#3  BB Clean Grip Deadlift
      3 sets x 5 reps at 90% of your Deadlift 5RM

#4  Do 1 round of:
      Run 400 meters and carry stuff
      REST - 30 seconds
      BB Back Squat - 20 reps at 45% of back squat 1RM
      REST - 30 seconds
      Burpee Pullup - 20 reps
      REST - 30 seconds
      Air Squat - 60 reps

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50 meter line
      (two 50's and two 45's).  From the start line, run to the 50 meter line, pick
      up a DB, and bring it back to the start line.  Repeat for the other 3 DB's.

8/4/16

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

#1  Do 4 rounds of:
      BB Row - 10 reps at 65% of clean 1RM
      EZ Curl Nosebreaker - 10 reps

      Rest between rounds.

#2  Every minute, on the minute, do 3 reps of BB Clean Grip DL (90% of clean 1RM).
      Every minute, on the half-minute, do 5 pullups.

      It should look like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 5 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 5 reps
      ...Continue this pattern until you have done 10 sets of each exercise.
      Your last set will start at 9 minutes and 30 seconds.  

      Try to use a different grip for each set of pullups.  You can go wider,
      more narrow, overhand, underhand, alternating, or any other variation.
      You can kip or do strict pullups, or some of both.  

8/3/16

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

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

#2  Do 6 rounds of:
      Tire Flip Jump Through - 5 reps
      Plate Pull - 40 feet
      Double Under - 20 reps
      BB Rack Press      2-4-6-8-10-12 reps
      Rest - 1 minute

      For the rack press, do 2 reps for round 1, 4 reps for round 2, etc.
      Use the same weight for rack press for all 6 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, and flip the tire back in the other direction to start the 
      next rep.  

8/1/16

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  BB Push Press
      Work up to a 4 Rep Max.
      Then take off 10% and do 2 more sets x 4 reps.

#2  Do 4 rounds of:
      Seated DB Press - 10 reps
      BB Shrug - 15 reps
      REST - 30 seconds
      Unweighted BB Overhead Squat - 10 reps
      EZ Curl Bar Nosebreaker - 15 reps
      REST - 30 seconds