10/30/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Push Press - 10 reps
      Clean Grip Row - 10 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  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 15 reps
      Medicine Ball Wall Ball - 15 reps to a 10' target
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Burpee Pullup - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Partner A does DB Incline, then Partner B does Wall Balls.
      Partner A does Goblet Squats, then Partner B does BB Row.
      Partner A does Burpee Pullup, then Partner B does DB Incline, etc.
      Keep alternating exercises until you reach the time limit.  

10/29/16

Warmup - Do 20 Air Squats, then with an unweighted BB, do one round of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk (power or split)
      1 set x 2 reps at 70% of clean 1RM
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      1 set x 2 reps at 85%

#2  BB Front Squat
      Work up to a 2 Rep Max.
      Then take off 10% and do 2 more sets x 2 reps

#3  BB Clean Grip Deadlift
      Work up to a 3 Rep Max.  Try to go heavier than your weight from 10/23.
      No drop sets.

#4  In any order, any combination, do:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

10/27/16

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

#1  This is 10 rounds of continuous work:
      Pullup            1-2-3-4-5-6-7-8-9-10 reps
      Air Squat      15-14-13-12-11-10-9-8-7-6 reps

#2  BB Row
      4 sets x 8 reps at 55% of clean 1RM or heavier.

#3  Do one round of:
      Sledgehammer VS Tire (vertical swing) - one minute (30 seconds per side)
      REST - one minute
      Cable Row - 1 minute, as many quality reps as you can

10/26/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps (light weight)
      Pushup (1.5 REP) - 10 reps

#1  BB Bench Press
      Work up to an 8 Rep Max.
      Then take off 10% and do 2 more sets x 8 reps

#2  This is 6 rounds:
      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under                    20 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.  
      Use the same weight for all 6 rounds of rack press

10/24/16

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

#1  BB Jerk (power or split) with a 2 second PAUSE in the receiving position.
      4 sets x 3 reps at 75% of Clean 1RM
      With the BB in the front rack position, dip, drive, then PAUSE for 2 seconds
      when you receive/catch the barbell, before you stand all the way up.

#2  Do 6 rounds of:
      Seated DB Shoulder Press      2-4-6-8-10-12 reps
      Tire Flip Jump Through        4 reps each round
      BB Clean Grip Row                4 reps each round at 65% of Clean 1RM

      This is continuous work.  For round 1, do 2 presses, 4 tire flip jump throughs,
      and 4 rows.  For round 2, do 4 presses, 4 tire flip jump throughs, and 4 rows.
      Continue this pattern until you complete all 6 rounds.  

      For the tire flip jump through, 1 rep equals flipping the tire, then jumping
      with both feet, into the center of the tire, and out to the far side of the tire.
      Then turn around and begin the next rep.  

10/23/16

Warmup - Do 5 rounds of:
      Run 25 meters
      Air Squat - 10 reps
      
      For the 25 meter runs, the effort level is: 
      R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%, R5 - 90%

#1  Run 100 meters at 100% x 2 reps
      Rest between reps.

#2  BB Back Squat 
      Work up to a 3 Rep Max.
      Try to beat your 3RM from 10/17
      Then take off 10% and do 3 more sets x 3 reps

#3  Clean Grip Deadlift
      Work up to a 3 Rep Max.
      No drop sets.

#4  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Double Under - 21 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise:
      (15 Burpees, 18 Rows, 21 Pushups, 24 Double Unders)

      Round 3 starts at 8:00.  Again add 3 reps to each exercise:
      (18 Burpees, 21 Rows, 24 Pushups, 27 Double Unders)

      You are done when you either fail to complete the required number of reps
      before the start of the next round, OR you complete all 3 rounds. 

10/21/16

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  Strict Weighted Pullup
      6 sets x 2 reps
      Start with a weight that you know you can do for two reps.
      Then add weight by feel.

#2  Do one round of:
      Pushup to DB Row (one rep = pushup + row left arm + row right arm)
      Squat Jumps (no BB - you are doing air squats + jump at the top of each rep)
      Plate Overhead Walk (45 lbs)
      Cable Row
      Plate Pull
      Burpee Pullup

      For each exercise, do as many quality reps as you can in 60 seconds,
      then rest 60 seconds, then move on to the next exercise.  

10/20/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like before you start #1.
      Set 1 - Do as many reps as you can at 82.5% 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 77.5% of bench press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.

#2  Do 5 rounds of:
      BB Row - 12 reps at 60% of clean 1RM
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.

#3  BB Floor Press
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

10/18/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 5 reps

#1  BB Jerk (power or split) with a 2 second PAUSE in the receiving position
      4 sets x 3 reps at 70% of clean 1RM
      So, with the BB in the front rack position, dip, drive, and then pause
      for 2 seconds when you receive/catch the BB, before you stand all the way up.

#2  Do 1 round of:
      Medicine Ball Wall Balls - 10 reps to a 10' target
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 30 reps
      Double Under - 40 reps
      Air Squat - 50 reps
      Double Under - 40 reps
      American Kettlebell Swing - 30 reps
      DB Lateral Raise - 20 reps
      Medicine Ball Wall Balls - 10 reps to a 10' target

10/17/16

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
      Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      2 sets x 2 reps at 80%

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

#3  On EVEN minutes, do 4 reps of BB Clean Grip Deadlift at 110% of clean 1RM
      On ODD minutes, do Burpees

      You are done with #3 when you complete 50 Burpees.

10/15/16

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

#2  Cable Row
      On the minute, for 8 minutes, do 8 reps.
      Use the same weight for all 8 sets.

#3  In 8 minutes, do as many rounds as you can.
      This is continuous work and the first round looks like this:
      Toes to Bar - 2 reps
      24" Box Jump - 3 reps
      BB Row - 4 reps
      Prisoner Squat - 5 reps

      For each round, add one rep to each exercise until you reach 8 minutes.
      So round 2 is 3 Toes to Bar, 4 Box Jumps, 5 BB Rows, and 6 Prisoner Squats.
      Round 3 is 4 Toes to Bar, 5 Box Jumps, 6 BB Rows, 7 Prisoner Squats, etc.  

10/14/16

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

#1  BB Bench Press
      1 set x 8 reps at 70% of Bench Press 1 Rep Max
      1 set x 8 reps at 75%
      1 set x 8 reps at 80% 

#2  With a partner, do 200 Hand Release Pushups.
      200 is the total number for both partners.  One partner is working
      and one partner is resting.

#3  Do 3 rounds of:
      Goblet Squat - 24 reps
      DB Row - 16 reps (8 reps per side)
      BB Rack Press - 8 reps

      Rest between rounds.  

10/12/16

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Unweighted BB Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max.
      Try to go heavier than you did on 10/6/16.
      Then take off 10% and do 4 more sets x 4 reps.

#2  Do 4 rounds of:
      BB Ground to Overhead - 5 reps
      DB Reverse Fly - 15 reps
      Seated DB Shoulder Press - 5 reps
      BB Shrug - 15 reps
      Burpee - 5 reps
      Goblet Squat - 15 reps

      Rest 2 minutes between rounds.  

10/11/16

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 basically doing an air squat, then each rep
      jumping straight up as you come back up to the start position.  

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

#2  BB Front Squat 
      Work up to a max set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.

#3  Start a timer.  You have 5 minutes to hit a max unbroken set of
      Double Unders.  (Unbroken just means as many as you can in a row
      without messing up.)

#3  BB Clean Grip Deadlift
      Work up to a max set of 5 reps.
      Try to go heavier than your 5RM from 9/29/16.
      No drop sets.  

#4  Do one round of:
      Double Suicide with a 25 lb DB - 1 rep
      Air Squat - 100 reps

10/9/16

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

#1  Strict Weighted Pullup
      5 sets x 3 reps
      The weight should be challenging but you can get all 3 reps.
      Use the same weight for all 5 sets.

#2  This is 5 rounds.
      On EVEN minutes, do:
      Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      Close Grip Pushup - 12 reps (tips of thumbs about 1-2" apart)
      Toes to Bar - 6 reps
      DB Thruster - 9 reps

      The rounds begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

10/8/16

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Bench Press - 15 reps (light weight)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps  

#1  BB Bench Press
      3 sets x 8 reps at 77.5% of Bench Press 1RM

#2  This is 6 rounds.
      Round 1 looks like this:
      0:00 - BB Back Squat - 6 reps at 55% of 1RM
      1:00 - BB Row - 12 reps at 65% of clean 1RM
      2:00 - Hand Release Pushup - 18 reps

      Round 2 starts at 3 minutes.  Round 3 start at 6 minutes, etc.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

10/6/16

Warmup - With an unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 10 reps
      Back Squat - 9 reps
      Push Press - 8 reps
      Front Squat - 7 reps
      Shoulder Press - 6 reps
      Overhead Squat - 5 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
      Try to beat your 4RM from 9/30/16.

#2  Do 4 rounds of:
      Strict Pullup - 5 reps (Do weighted if you can)
      BB Push Press - 7 reps
      BB Row - 9 reps
      Medicine Ball Wall Balls - 11 reps to a 10' target

      This is continuous work.  

10/5/16

Warmup - Do 5 rounds of:
      Run 50 meters
      DB Thruster - 5 reps (light weight)

      For the 50 meter runs, effort level is:
      Rd 1 - 50%, Rd 2 - 60%, Rd 3 - 70%, Rd 4 - 80%, Rd 5 - 90%

#1  Run 50 meters x 5 reps
      Effort level - 100%

#2  BB Hang Clean + Front Squat + Jerk
      4 sets x 2 reps at 70% of Clean 1RM
      One rep equals:
      Hang Clean + Front Squat + Jerk, then
      Hang Clean + Front Squat + Jerk

#3  BB Back Squat
      Work up to a max set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.
      Try to beat your 5RM from 9/29/16.

#4  BB Clean Pulls
      4 sets x 5 reps at 80% of Clean 1RM.  

#5  In any order, any combination, do:
      DB Farmers Walk - 200 meters
      Overhead Plate Walk - 200 meters (45 lb plate)
      Double Under - 80 reps
      Pullup - 40 reps
      Burpee - 20 reps

10/3/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Clean Grip Row - 5 reps

#1  BB Row
      3 sets x 12 reps
      Weight should be challenging, but you can get all 12 reps.
      Use the same weight for all 3 sets.

#2  This is 5 rounds.
      At 0:00 - Unweighted BB Squat Jump -   8 reps, then DB Row - 22 reps (total)
      At 2:00 - Unweighted BB Squat Jump - 10 reps, then DB Row - 20 reps (total)
      At 4:00 - Unweighted BB Squat Jump - 12 reps, then DB Row - 18 reps (total)
      At 6:00 - Unweighted BB Squat Jump - 14 reps, then DB Row - 16 reps (total)
      At 8:00 - Unweighted BB Squat Jump - 16 reps, then DB Row - 14 reps (total)

10/2/16

Warmup - Do 2 rounds of:
      BB Bench Press - 8 reps at 50% of 1RM
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 16 reps

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

#2  Do 3 rounds of:
      BB Front Squat - 6 reps
      BB Push Press - 9 reps
      BB Row - 12 reps
      Stability Ball Pushup - 15 reps
      Double Under - 18 reps
      DB Incline Bench Press - 21 reps
      
      Rest 2 minutes between rounds.
      For the Front Squat, Push Press, and BB Row, use the same weight, same BB.
      For the Stability Ball Pushup, have 2 feet on the ball, 2 hands on a bench.

#3  BB Incline (1.5 REP)
      2 sets x 5 reps