12/31/16

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      Work up to a 1 Rep Max

#2  Start a timer.  Do 2 rounds of:
      At 0:00 - Medicine Ball Wall Balls - 20 reps, then BB Row - 10 reps
      At 2:00 - Cable Row - 20 reps, then Air Squat - 40 reps
      At 4:00 - Hand Release Pushup - 20 reps, then BB Push Press - 10 reps

      Round 2 starts at 7:00.

#3  BB Incline Bench Press
      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      1 set x 12 reps

12/29/16

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

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

#2  Do 3 rounds of:
      Run 200 meters in less than 45 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Bear Crawl - 25 meters
      Cable Row - 15 reps
      Rest 2 minutes

12/28/16

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
      Jerk - 5 reps (Power or Split)

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

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

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      Pullup - 20 reps
      DB Thruster - 40 reps
      Double Under - 60 reps

      Only one partner is working at a time.  Finish all the pullups before you
      move on to the thrusters.  Finish all the thrusters before you move on to
      double unders.  You can divide the reps up however you like.  

12/26/16

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

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

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire (vertical swing) - 30 seconds per side
      Cable Row - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Toes to Bar - 15 reps
      18" Squat Box Jump - 10 reps
      Clean Grip Deadlift - 5 reps at 90% of Clean 1RM

      Rest 3 minutes between rounds.  
      

12/25/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Bench Press (no pause)
      Work up to a 2 Rep Max
      Then take off 10% and do 3 more sets x 2 reps

#2  This is 5 rounds:
      Hand Release Pushup                           12-15-18-21-24 reps
      Goblet Squat                                          12-15-18-21-24 reps
      Run with 20 lb DB (or heavier)            50-100-150-200-250 meters

      For round 1, do 12 pushups, 12 goblet squats, and run 50 meters.
      For round 2, do 15 pushups, 15 goblet squats, and run 100 meters, etc.
      This is continuous work.

#3  BB Bench Press (No touch)
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps

      Keep the BB about 1-3" off your chest at the bottom of each rep.  

12/23/16

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

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

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 total reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      DB Farmers Walk - 100 meters

      This is continuous work. 

12/22/16

Warmup - At a comfortabel pace, do 5 rounds of:
      Run 25 meters (effort level R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)
      DB Thruster - 5 reps (light weight)

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB Back Squat
      Work up to a 2 Rep Max.
      Then take off 10% and do 4 more sets x 2 reps.
      Try to beat your 2RM from 12/16/16.

#3  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - BB Back Squat - as many reps as you can in 40 seconds (50% 1RM)
      At 1:00 - Hand Release Pushup - 24 reps
      At 2:00 - Cable Row - 21 reps
      At 3:00 - Burpee - 18 reps
      At 4:00 - REST

      For Round 2, back squats are 30 seconds, then 21 pushups, 18 rows, 15 burpees.
      For Round 3, back squats are 20 seconds, then 18 pushups, 15 rows, 12 burpees.
      Round 2 starts at 5:00.
      Round 3 starts at 10:00.  

#4  Weighted Plank
      3 sets x 60 seconds.
      Have a partner put a bumper plate on your back. 

12/20/16

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)
      Kettlebell Deadlift - 20 reps
      Unweighted BB Row - 20 reps

#1  Cable Row - This is 3 sets.
      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.

#2  This is 2 rounds.  For each exercise, do as many reps, or go as far as you can,
      in 60 seconds, then rest 60 seconds, then move on to the next exercise.  Rest
      between rounds is also 60 seconds.  
      
      Tire Pull with 100 lbs in the tire
      BB Waiter's Walk
      Burpee Pullup 
      DB Row (30 seconds per side)
      Goblet Squat

12/19/16

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip 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 with a 2 second PAUSE at the bottom of each rep
      Work up to a 2 Rep Max
      Then take off 10% and do 3 more sets x 2 reps.

#2  This is 6 rounds.
      DB Thruster                     16-14-12-10-8-6 reps
      BB Row                             8 reps each round
      BB Rack Press                  2-4-6-8-10-12 reps

      Round 1 is 16 thrusters, 8 rows, and 2 presses.
      Round 2 is 14 thrusters, 8 rows, and 4 presses, etc. 
      Rest 1 minute between rounds.      
      Try to stick with the same weight for rack press for all 6 rounds.

12/17/16

Warmup - Do one round of:

      Pushup (1.5 REP) - 12 reps

      DB Lateral Raise - 12 reps

      DB Reverse Fly - 12 reps

      Unweighted BB Shoulder Press - 12 reps

      Unweighted BB Back Squat - 12 reps

#1  BB Jerk (split or power)

      Work up to a heavy set of 2 reps.

#2  In 10 minutes, do as many rounds as you can of:

      Plate Front Raise - 10 reps

      DB Reverse Fly - 10 reps

      Unweighted BB Jump Squat - 10 reps

      Seated DB Shoulder Press - 10 reps

      BB Row - 10 reps

12/16/16

Warmup - Do 1 set x 25 reps of Air Squat, then 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  BB Clean And Jerk
      10 sets x 1 rep at 75% or heavier of Clean 1RM
      (Start at 75% and then try to add weight.)

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

#3  BB Clean Grip Deadlift 
      There is a two second PAUSE at the knee on each rep (only on the way up).
      Try to keep your chest up in the start position.  Your hips and 
      shoulders should move at the same time when the bar breaks
      contact with the floor.  
      4 sets x 4 reps at 80% of Clean 1RM

#4  Do 2 rounds of:
      Overhead Plate Walk - 50 meters
      Unweighted BB Alternating Lunge - 15 reps (15 reps each leg)
      Hand Release Pushup - 25 reps
      Toes to Bar - 12 reps

12/14/16

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

#1  Strict Weighted Pullup
      Work up to a max set of 3 reps.
      Then take off 10 lbs and do 3 more sets x 3 reps.

#2  Start a timer.
      At 0:00 - Do as many Strict Unweighted Pullups as you can in 45 seconds.
      These do not have to be unbroken.  You can get on and off the bar as 
      many times as you like.  Then, at 2:00, begin 2 rounds of:
      2:00 - DB Row - 12 reps per side
      3:00 - Medicine Ball Wall Ball Shots - 15 reps
      4:00 - BB Row - 12 reps
      5:00 - Burpee - 15 reps

      Round 2 starts at 7:00 with DB Row, 8:00 with Wall Ball, 9:00 with BB Row,
      and 10:00 with Burpee.  You don't repeat the Pullups.

12/13/16

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

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

#2  Do 2 rounds of:
      Reverse Bear Crawl - 80 feet
      Double Under - 80 reps
      Plate Pull - 80 feet
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Goblet Squat - 20 reps

      Rest 2 minutes between rounds.  

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

12/11/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 10 reps
      Clean Grip Rows - 15 reps

#1  BB Push Press
      Work up to a max set of 4 reps.
      Then take off 10% and do 2 more sets x 4 reps.

#2  This is 14 total sets (7 sets of 100 meter run, and 7 sets of burpees)
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 burpees

12/10/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 10 reps
      24" Box Jump - 5 reps

#1  Box Jump  -  5 sets x 3 reps
      Start with a 30" box, then try to add height each set.  

#2  BB Front Squat
      4 sets x 2 reps with a 2 second PAUSE at the bottom of each rep
      First set that counts is at 90% of Clean 1RM
      Try to add weight for sets 2, 3, and 4.

#3  Do one round of:
      Double Suicide - 1 rep
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters (with 50 lbs in the tire)
      Air Squat - 75 reps
      Double Under - 75 reps
      Double Suicide - 1 rep

12/8/16

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

#1  BB Row
      5 sets x 4 reps
      Start with a weight you know you can do for 4 reps.
      Then add weight by feel for sets 2, 3, 4, and 5.

#2  In any order, and any combination, do:
      Goblet Squat - 40 reps
      DB Row - 40 reps (40 reps each side)
      DB Reverse Fly - 40 reps
      BB Shrug - 40 reps
      Burpee - 40 reps

12/7/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing 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 90% 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 85% 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  Do 2 rounds of:
      Plank - 1 minute (elbows and toes)
      BB Clean Grip Deadlift - 6 reps at 100% of Clean 1RM
      DB Lateral Raise - 12 reps
      Cable Row - 18 reps
      Hand Release Pushup - 24 reps
      REST - 1 minute
      Plank - 1 minute (elbows and toes)
      BB Ground to Overhead - 6 reps
      BB Row - 12 reps
      DB Incline Bench Press - 18 reps
      Double Under - 24 reps

      Rest one minute between rounds.  

#3  BB Bench Press + Negatives
      1 set x 10 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.
      Have a spotter count for you, and help you rerack the weight after each set.  

12/5/16

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      DB Reverse Fly - 12 reps

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

#2  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

      Round 2 starts at 3:00.
      For each round, add 2 reps per exercise.  So for round 2, do 12 pullups,
      16 pushups, and 20 air squats.

      Keep adding 2 reps each round to each exercise until you fail to 
      to complete the required number of reps for that minute OR
      you complete 5 rounds (18 pullups, 22 pushups, and 26 air squats).

12/4/16

Warmup - Do 20 Air Squats, then 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  BB Hang Clean + Front Squat + Jerk
      3 sets x (2+2+2) reps at 70% of clean 1RM
      One set is 2 hang cleans + 2 front squats + 2 jerks

#2  BB Back Squat - Figure out a target weight for a max set of 4 reps.
      Try to beat your 4 Rep Max from 11/28.  This is 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

#3  With a partner, in 15 minutes do as many rounds as you can of:
      DB Thruster - 15 reps
      Medicine Ball Wall Ball Shots - 14 reps
      Cable Row - 13 reps
      Toes to Bar - 12 reps
      Burpee - 11 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Partner A does 15 thrusters, then Partner B does 14 wall balls.
      Partner A does 13 reps of cable row, then Partner B does 12 toes to bar.
      Partner A does 11 burpees, then Partner B does 15 thrusters, etc.
      Keep alternating exercises until you hit the time limit.  

12/2/16

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

#1  Strict Weighted Pullup
      5 sets x 4 reps
      Start with a weight you know you can do for 4 reps.
      Then add weight by feel each set after that.

#2  Do one round of:
      Unweighted BB Thruster - 20 reps
      Double Under - 80 reps
      Hand Release Pushup - 20 reps
      Air Squat - 80 reps
      BB Shrug - 20 reps
      Plate Pull - 80 feet
      BB Row - 20 reps

12/1/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      1 set x 3 reps at 85% of Bench Press 1RM
      1 set x 3 reps at 87.5%
      2 sets x 3 reps at 90%

#2  Do 1 round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps

      REST - 1 minute
      Burpee - 20 reps
      REST - 1 minute

      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Incline Bench press - 20 reps
      Cable Row - 20 reps
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Floor Press
      Work up to a 3 Rep Max
      No drop sets