11/29/16

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Do 3 rounds of:
      BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Do all 9 reps without setting the bar down.  Pick a weight that is
      challenging but you can get all 9 reps.

#2  This is two rounds.  For each exercise, do as many quality reps as you can
      in 40 seconds, then rest for 20 seconds, then move on to the next exercise.
      One round is:
      Burpee
      Cable Row
      Seated Alternating DB Shoulder Press
      Double Under

      Rest between rounds is also 20 seconds.  Round 2 starts at 4:00.

11/28/16

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 - Figure out a target weight for a max set of 4 reps
      Then do 3 sets.
      Set 1 - 4 reps at 90% of your target 4 Rep Max
      Set 2 - 4 Rep Max
      Set 3 - 4 reps at same weight as Set 1

#2  In 10 minutes, do as many rounds as you can of:
      Clean Grip Deadlift - 3 reps at 110% of Clean 1RM
      BB Rack Press - 6 reps
      Tire Flip Jump Through - 3 reps
      DB Row - 18 reps (9 reps per side)
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps

11/26/16

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

#1  BB Row
      5 sets x 5 reps at 70% of clean 1RM or heavier

#2  Do 25 reps of DB Thruster, then begin 2 rounds of:
      
      BB Clean Grip Deadlift - 5 reps at 90% clean 1RM
      18" Squat Box Jump - 10 reps
      Sledgehammer VS Tire - 15 reps per side
      Goblet Squat - 20 reps
      Tire Pull - 25 meters with 50 lbs in the tire
      Run 200 meters with a 40 lb Dumbbell

      Rest 2 minutes between rounds.

11/25/16

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 15 reps (light weight)
      DB Thruster - 15 reps (light weight)

#1  BB Bench Press
      4 sets x 3 reps at 85% of Bench Press 1RM

#2  Every minute, on the minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps
      Double Under - 100 reps

      You are done with #2 when you complete all reps of pullups, pushups, 
      air squats, and double unders.  You can do the exercises in any order and
      any combination.

#3  BB Incline Bench Press
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps

11/23/16

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 10 reps
      Unweighted BB Thruster - 10 reps


#1  BB Jerk (power of split)
      2 sets x 2 reps with a PAUSE at the bottom of the dip, for both reps
      2 sets x 2 reps with a PAUSE on the first rep, regular tempo on the 2nd rep
      2 sets x 2 reps regular tempo for both reps
 
      Start at about 50% of your Clean 1RM and then try to add weight each set.


#2  This is 5 rounds of continuous work:
      Seated DB Shoulder Press      2-4-6-8-10-12 reps
      DB Reverse Fly - 12 reps
      Double Under - 24 reps


      Round 1 is 2 presses, 12 reps of reverse fly, and 24 double unders.
      Round 2 is 4 presses, 12 reps of reverse fly, and 24 double unders, etc. 

11/22/16

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

#1  Do a set every minute, on the minute, for 20 sets.
      For the first 10 sets (minutes 0 - 9):
      EVEN minutes - BB Clean and Jerk - 2 reps at 70% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 10 reps

      For the last 10 minutes (minutes 10 - 19):
      EVEN minutes - BB Clean and Jerk - 1 rep at 80% of clean 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

#2  BB Front Squat with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 85% of clean 1RM

#3  Do one round of:
      Run 200 meters
      DB Farmers Walk - 100 meters
      Hand Release Pushup - 25 reps
      DB Row - 20 reps (10 per side)
      Medicine Ball Wall Balls - 15 reps

11/20/16

Warmup - Do one round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Kettlebell Deadlift - 15 reps

#1  Cable Row
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs and do as many complete reps as you can
      Set 3 - SUBTRACT 20 lbs from Set 1's weight and do as many 
                  complete reps as you can

      REST between sets.

#3  Do one round of:
      Pullup - 20 reps
      Plank - 90 seconds
      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
      Double Under - 80 reps

11/19/16

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

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

#2  Do 3 rounds of:
      BB Row - 10 reps
      BB Behind the Neck Push Press - 10 reps
      BB Back Squat - 10 reps
      Toes To Bar - 10 reps
      EZ Curl Bar Nosebreaker - 10 reps
      REST - 1 minute
      BB Rack Press - 6 reps

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

11/17/16

Warmup - Do one round of:
      DB Incline Bench Press - 12 reps (light weight)
      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
      3 sets x 8 reps
      Use the same weight for all 3 sets.

#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 per exercise (7 burpee pullups, 9 front raises, 
      11 rows, and 13 presses)
      For Round 3, again add 3 reps per exercise(10 burpee pullups, 12 front raises,
      14 rows, and 16 presses)

11/16/16

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 - Figure out a target weight for a max set of 8 reps.  
      Then do 3 sets.
      Set 1 - 8 reps at 90% of your target 8 Rep Max
      Set 2 - 8 Rep Max (try to go heavier than your max 8 from 11/10/16)
      Set 3 - 8 reps at same weight as Set 1

      So, for example, if your target weight is 260 lbs, you would do 235 lbs for set 1, 
      260 lbs for set 2, then back down to 235 lbs for set 3.

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

#4  Do one round of:
      Double Under - 50 reps
      Tire Pull - 25 meters with 100 lbs in tire
      Pushup to DB Row - 15 reps
      Run 200 meters
      Reverse Bear Crawl - 50 meters
      Cable Row - 25 reps
      Unweighted BB Squat Jump - 15 reps

11/14/16

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

#1  BB Row 
      3 x 12 reps
      Pick a weight that is challenging but you can get all 12 reps.
      Use the same weight for all 3 sets.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Prisoner Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

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

11/13/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Shoulder Press - 10 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like before you start #1.
      Set 1 - Do as many reps as you can at 85% 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 80% of Bench Press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.

#2  Do 2 rounds of:
      Overhead Plate Walk - 100 meters
      Sledgehammer VS Tire - 20 reps (10 reps per side)
      Plate Pull - 80 feet
      Cable Row - 20 reps
      Air Squat - 60 reps
      DB Incline Alternating Bench Press - 20 reps (10 reps per side)

#3  BB Bench Press (1.5 REP)
      4 sets x 3 reps
      

11/11/16

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

#1  Seated DB Shoulder Press
      4 sets x 10 reps 

#2  Do 2 rounds of:
      Cable Row - 12 reps
      BB Shrug - 12 reps
      Medicine Ball Wall Ball - 12 reps
      Plank - 1 minute
      REST - 1 minute
      Unweighted BB Overhead Squat - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      DB Thruster - 12 reps 
      REST - 1 minute

11/10/16

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
      Power Jerk - 5 reps

#1  BB Hang Clean + Front Squat + Jerk
      4 sets x (2 + 2 + 2 reps) at 65% of clean 1RM
      One set = 2 hang cleans, then 2 front squats, then 2 jerks

#2  BB Back Squat
      Figure out a target weight for a max set of 8 reps, then do 3 sets.
      Set 1 - 8 reps at 90% of your target weight for an 8 Rep Max
      Set 2 - 8 Rep Max
      Set 3 - 8 reps at same weight as Set 1
      So for example, if you are shooting for 8 reps at 250 lbs, your first set would be
      at 225 for 8, then go for 250 lbs for 8 reps, then the third set go back down to
      225 for 8 reps.  

#3  Do 5 rounds of:
      BB Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      BB Standing Shoulder Press - 5 reps
      Burpee - 9 reps
      Double Under - 18 reps

      This is continuous work.

11/8/16

Warmup - Do one round of:
      Pushup (1.5 REP) - 10 reps
      Cable Row - 20 reps (light weight)
      Air Squat - 30 reps 

#1  Strict Unweighted Pullup
      Start a timer.  At the start of each minute, do a set of strict unweighted 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 example,
      you would be done when you complete the round of 12 reps.  

#2  This is 5 rounds.
      0:00 - Medicine Ball Wall Ball - 10 reps, Inverted Row - 10 reps
      2:00 - Medicine Ball Wall Ball - 12 reps, Inverted Row - 10 reps
      4:00 - Medicine Ball Wall Ball - 14 reps, Inverted Row - 10 reps
      6:00 - Medicine Ball Wall Ball - 16 reps, Inverted Row - 10 reps
      8:00 - Medicine Ball Wall Ball - 18 reps, Inverted Row - 10 reps

      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 sag toward
      the ground).  

11/7/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press
      1 set x 6 reps at 80% of Bench Press 1RM
      1 set x 6 reps at 82.5%
      2 sets x 6 reps at 85%

#2  Do two rounds of:
      BB Back Squat - 15 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 15 reps (2 hands on a bench, 2 feet on the ball)
      Toes to Bar - 15 reps
      DB Incline Bench Press - 15 reps
      BB Row - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between rounds.

#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.

11/5/16

Warmup - Do one 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 Push Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps.
      Try to go heavier than the 3RM on 10/30/16.

#2  This is 5 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
      Round 5 - Do A, B, C, D and E

      Rest one minute between rounds.

      A) DB Thruster - 12 reps
      B) Cable Row - 15 reps
      C) Double Under - 20 reps
      D) DB Lateral Raise - 30 reps
      E) Air Squat - 60 reps

11/4/16

Warmup - Do one round of:
      Air Squat - 10 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      DB Lateral Raise - 10 reps
      Squat Jump - 10 reps
      Cable Row - 10 reps (light weight)
      Unweighted BB Squat Jump - 10 reps

#1  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps.
      EVEN minutes - 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 reps 8, 9, and 10 - 1 rep and add height to the box again

#2  BB Clean Grip Deadlift (No touch at the bottom)
      4 sets x 5 reps at 90% of clean 1RM
      These reps start from the top, with the barbell at your hip.  Go down
      as low as you can without the barbell touching the floor, then come back up.
      Slow and controlled, good technique in both directions.

#3  This is 5 rounds.
      R1-Hand Release Pushup-18 reps, DB Row-20 reps total, Goblet Squat-26 reps
      R2-Hand Release Pushup-20 reps, DB Row-20 reps total, Goblet Squat-24 reps
      R3-Hand Release Pushup-22 reps, DB Row-20 reps total, Goblet Squat-22 reps
      R4-Hand Release Pushup-24 reps, DB Row-20 reps total, Goblet Squat-20 reps
      R5-Hand Release Pushup-26 reps, DB Row-20 reps total, Goblet Squat-18 reps

      Rounds start at 0:00, 3:00, 6:00, 9:00, and 12:00.

11/2/16

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Cable Row
      On the minute, for 10 minutes, do 5 reps.
      Use the same weight for all 10 sets.

#2  Do 2 rounds of:
      Pullup - 15 reps
      Plate Pull - 40 feet
      BB Row - 15 reps
      Prisoner Squat - 40 reps
      Seated DB Shoulder Press - 15 reps

      Rest 2 minutes between rounds.  

11/1/16

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Pushup - 15 reps (not hand release)
      Air Squat - 20 reps

#1  BB Bench Press
      4 sets x 6 reps at 82.5% of 1RM

#2  Do 2 rounds of:
      Burpee - 20 reps
      BB Push Press - 10 reps
      BB Back Squat - 20 reps
      
      Don't set the bar down when you transition from push press to back squat.
      Same bar, same weight.  Rest several minutes between rounds.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      This is 2 sets to failure.
      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, put
      60% of your 1RM on the bar and go to failure.  
      Rest between sets.  Don't use the same number twice.  
      
#4  Do 6 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds
      
      Try to get the same number of reps each round.