9/30/16

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

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

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Toes to Bar - 20 reps
      Seated DB Shoulder Press - 30 reps
      Air Squat - 40 reps
      Double Under - 50 reps

      Only one partner is working at a time.  You can divide up the reps
      however you like.  

9/29/16

Warmup - 
      Air Squat - 2 sets x 15 reps, then
      Squat Jumps - 2 sets x 10 reps, then
      24" Box Jump - 2 sets x 5 reps

      For the squat jumps, you are essentially doing air squats, then jumping 
      straight up on each rep as you come back toward the start position.  

#1  Depth Jumps      6 sets x 3 reps
      Set up 2 boxes (an 18" box and a 24" box) about 3' apart.
      Step off the 18" box, land between the boxes, and immediately jump up
      onto the 24" box.  After the first set, add height by feel to the 24" box.

#2  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3  BB Clean Grip Deadlift
      Work up to a max set of 5 reps.  No drop sets.

#4  This is 3 rounds.
      For round 1, with 95 lbs, do:
      BB Row - 20 reps
      BB Thruster - 20 reps

      For round 2, with 115 lbs, do:
      BB Row - 15 reps
      BB Thruster - 15 reps
  
      For round 3, with 135 lbs, do:
      BB Row - 10 reps
      BB Thruster - 10 reps

      Rest as needed between rounds.  
      You can go lighter or heavier than the recommended weights, but whatever
      weight you start with, try to go heavier for round 2, then heavier again for  
      round 3.  

9/27/16

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

#1  Cable Row
      1 set x 16 reps
      1 set x 12 reps
      1 set x 8 reps
      1 set x 24 reps

      Go as heavy as you can on each set.

#2  Run 800 meters, and then immediately begin:
      Pullup                1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat     10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet squats, etc.

9/26/16

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

#1  BB Bench Press
      (Do as many warmup reps and sets as you like before Set 1.)
      Set 1 - Do as many reps as you can at 80% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Set 2 - Do as many reps as you can at 75% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Rest between Set 1 and Set 2.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Burpee - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 20 seconds per side
      3:00 - Plate Pull - 60 feet
      4:00 - 24" Box Jump - 15 reps
      5:00 - BB Shrug - 15 reps with 90% of your clean 1RM

      Round 2 starts at 6:00.

#3  BB Bench Press + NEGATIVES
      1 set x 7 reps + 1 negative rep
      1 set x 5 reps + 1 negative rep
      1 set x 3 reps + 1 negative rep

      For the negatives, with a spotter, take 10 seconds to lower the weight
      to your chest.  Then have your spotter help you rerack the weight.  

9/24/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps

#1  BB Push Press
      Work up to a heavy set of 6 reps.
      Try to go heavier than 9/18/16.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Do one round of:
      Run 400 meters
      DB Farmers Carry - 100 meters
      Double Under - 75 reps
      Bear Crawl - 50 meters
      Double Under - 75 reps
      DB Farmers Carry - 100 meters
      Run 400 meters

9/23/16

Warmup - Do 20 Air Squats, then 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 and Jerk
      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 anything above 80%

#2  BB Front Squat 
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#3 BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.  No drop sets.
      Try to go heavier than 9/17/16.

#4  In 5 minutes, do as many rounds as you can of:
      Unweighted BB Squat Jump      5-7-9-11 reps....
      Hand Release Pushup                 5-7-9-11 reps....
      Toes to Bar                                   5-7-9-11 reps....

      Do 5 reps of each exercise for the 1st round, 7 reps for the second round,
      9 reps for the 3rd round, etc. until you reach 5 minutes.  

9/21/16

Warmup - Do 2 rounds of:
      DB Row - 10 reps per side (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  Strict Weighted Pullup
      5 sets x 5 reps
      Start with a weight you can easily manage and then 
      try to add weight each set.

#2  Do 2 rounds of:
      BB Push Press - 6 reps
      Sledgehammer VS Tire - 9 reps (vertical swing)
      EZ Curl Bar Nosebreaker - 12 reps
      Goblet Squat - 15 reps
      Cable Row - 18 reps
      DB Incline Bench Press - 21 reps
      American Kettlebell Swing - 24 reps
      Air Squat - 27 reps

      Rest 2 minutes between rounds.  

9/20/16

Warmup - Do one round of:
      DB Reverse Fly - 20 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      3 sets x 10 reps at 77.5% of Bench Press 1 Rep Max

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Prisoner Squat                  20 reps each round
      BB Row                              10 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Round 1 is 20 pushups, 20 squats, 10 rows, and 2 rack presses.
      Round 2 is 18 pushups, 20 squats, 10 rows, and 4 rack presses.  
      Continue the pattern until you complete all 6 rounds.
      Use the same weight for rack press for all 6 rounds.  

      Rest 1 minute between rounds.  

9/18/16

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps

#1  BB Push Press
      Work up to heavy set of 6 reps.
      Try to go heavier than 9/12/16.
      Then take off 10% and do 2 more sets x 6 reps

#2  Start a timer.
      At 0:00 - Toes to Bar - 5 reps, then Med Ball Wall Shots - 18 reps
      At 2:00 - Toes to Bar - 7 reps, then Med Ball Wall Shots - 16 reps
      At 4:00 - Toes to Bar - 9 reps, then Med Ball Wall Shots - 14 reps
      At 6:00 - Toes to Bar - 11 reps, then Med Ball Wall Shots - 12 reps
      At 8:00 - Toes to Bar - 13 reps, then Med Ball Wall Shots - 10 reps

9/17/16

Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB, 
      do 2 rounds of:
      Back Squat - 5 reps
      Standing BB Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat 
      Work up to a heavy set of 10 reps.  Try to go heavier than 9/11/16.
      Then take off 10% and do 2 more sets x 10 reps.

#2  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.
      No drop sets.

#3  Start a timer.
      On EVEN minutes, do: Strict Unweighted Pullup - 5 reps
      On ODD minutes, do: 24" Box Jump - 10 reps

      When you are not doing pullups or box jumps, do Burpees.  You are done
      with #3 when you have completed 60 Burpees.  

9/15/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      American Kettlebell Swing - 20 reps (light weight)
      Unweighted BB Row - 15 reps
      Unweighted BB Overhead Squat - 10 reps

#1  This is one round.  Do as many quality reps as you can in 60 seconds
      of each exercise, then immediately move to the next exercise.
      So 60 seconds of thrusters, then 60 seconds of rows, etc.  
      DB Thruster 
      BB Row (135 lbs)
      24" Box Jump
      DB Incline Bench Press
      DB Reverse Fly
      Prisoner Squat 

#2  This is 4 rounds.
      For round 1, do 20 reps of cable row, then plate pull 40 feet.
      For round 2, do 15 reps of cable row, then plate pull 40 feet.
      For round 3, do 10 reps of cable row, then plate pull 40 feet.
      For round 4, do 5 reps of cable row, then plate pull 40 feet.

      Rest between rounds.
      For the cable row, add weight each round.  

9/14/16

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      DB Reverse Fly - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 12 reps

#1  BB Bench Press
      3 sets x 10 reps at 75% of 1RM

#2  This is 7 rounds of continuous work.
      Round 1 is BB Ground to Overhead - 1 rep, then 40 Double Unders
      Round 2 is BB Ground to Overhead - 2 reps, then 35 Double Unders
      Round 3 is BB Ground to Overhead - 3 reps, then 30 Doulbe Unders
      Round 4 is BB Ground to Overhead - 4 rep, then 25 Double Unders
      Round 5 is BB Ground to Overhead - 5 reps, then 20 Double Unders
      Round 6 is BB Ground to Overhead - 6 reps, then 15 Double Unders
      Round 7 is BB Ground to Overhead - 7 reps, then 10 Double Unders

#3  BB Floor Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Try to add weight each set.

9/12/16

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      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  BB Push Press
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Do one round of:
      DB Farmers Walk - 100 meters
      Cable Row - 25 reps
      DB Incline Bench Press - 20 reps
      BB Shrug - 15 reps
      Standing BB Shoulder Press - 10 reps

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

      Standing Shoulder Press - 10 reps
      BB Shrug - 15 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 25 reps
      DB Farmers Walk - 100 meters

      For the farmers walk, hold a DB in each hand.  One hand is overhead and
      the other hand is down by your side.  Switch the hand that is overhead
      every 25 meters.  

9/11/16

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 + Front Squat + Jerk
      3 sets at 60% of clean 1RM
      One set equals:
      Clean + Front Squat + Jerk, then
      Clean + Front Squat + Jerk, then
      Clean + Front Squat + Jerk

#2  BB Back Squat 
      Work to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps

#3  BB Clean Pulls
      4 sets x 6 reps at 80% of clean 1RM

#4  This is 4 rounds of continuous work.  Round 1 looks like this:
      Pullup - 15 reps
      Hand Release Pushup - 21 reps
      Air Squat - 27 reps

      Subtract 3 reps from each exercise every round.
      Round 2 is 12 pullups, 18 pushups, and 24 air squats.
      Round 3 is 9 pullups, 15 pushups, and 21 air squats.
      Round 4 is 6 pullups, 12 pushups, and 18 air squats.  

9/916

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Row
      4 sets x 5 reps 
      Start at 60% of clean 1RM, then add weight each set.

#2  Do one round of:
      BB Clean Grip Deadlift - 5 reps 
      Pullup - 5 reps
      Double Under - 50 reps
      BB Clean Grip Deadlift - 4 reps
      Pullup - 5 reps
      Double Under - 40 reps
      BB Clean Grip Deadlift - 3 reps
      Pullup - 5 reps
      Double Under - 30 reps
      BB Clean Grip Deadlift - 2 reps
      Pullup - 5 reps
      Double Under - 20 reps
      BB Clean Grip Deadlift - 1 rep
      Pullup - 5 reps
      Double Under - 10 reps

      Weight for deadlift is 100% of clean 1RM.

9/8/16

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 70% of bench press 1RM 
      (light-ish bench day today)

#2  This is 3 rounds.  You are working with a partner.  Both partners are working
      at the same time.  One round is:

      1) Partner A - Overhead 45 lb Plate Carry - 100 meters
      2) Partner B - Air Squats until your partner completes the plate carry, 
            then switch exercises.  Then do:

      3) Partner A - DB Farmers Carry - 100 meters
      4) Partner B - Hand Release Pushup - until your partner completes the 
           farmers carry, then switch exercises.

      This is continuous work.  

9/6/16

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  BB Standing Shoulder Press
      3 sets x 6 reps at 75% of shoulder press 1RM

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

      A) Air Squat - 60 reps
      B) Double Under - 30 reps
      C) DB Row - 20 reps (10 reps per side)
      D) DB Lateral Raise - 15 reps
      E) Goblet Squat - 12 reps
      F) Seated DB Shoulder Press - 10 reps

      Rest one minute between rounds. 

9/5/16

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

#1  BB Front Squat with a 3 second PAUSE at the bottom of each rep
      4 sets x 4 reps at 70% of Front Squat 1RM

#2  BB Clean Pulls
      4 sets x 4 reps at 80% of clean 1RM

#3  This is 2 rounds.  One round looks like this:
      Kettlebell Upright Row - 24 reps
      24" Box Jump - 16 reps
      Close Grip Pushup - 24 reps (tips of thumbs about 2" apart)
      BB Row - 16 reps
      Prisoner Squat - 24 reps
      DB Alternating Incline Bench Press - 16 reps (8 reps per side)

      Rest 2 minutes between rounds.  

9/3/16

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

#1  Strict Weighted Pullup
      Work up to a 1 Rep Max

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

#3  This is 5 rounds:
      At 0:00 - BB Row - 15 reps, then Burpee - 7 reps
      At 2:00 - BB Row - 13 reps, then Burpee - 9 reps
      At 4:00 - BB Row - 11 reps, then Burpee - 11 reps
      At 6:00 - BB Row - 9 reps, then Burpee - 13 reps
      At 8:00 - BB Row - 7 reps, then Burpee - 15 reps

9/2/16

Warmup - Do one round of:
      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 
      Work up to a 1 Rep Max

#2  BB Bench Press 
      Set 1 - 225 lbs to failure
      Set 2 - if you get 10 or more reps for set 1, add 50 lbs and go failure
                  if you get less than 10 reps for set 1, subtract 50 lbs and go to failure

      You can start with less than 225 lbs for the first set.  As an example, if you start
      with 175 lbs for set 1 and get 8 reps, you would drops to 125 lbs for the
      second set.  If you got 12 reps on the first set at 175 lbs, you would go up to 
      225 lbs for set 2.  

#3  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 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.