12/30/17

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  BB Jerk (power or split)
      work up to a heavy set of 3 reps

#2  In 12 minutes, do as many rounds as you can of:
      DB Reverse Fly - 12 reps
      Seated DB Shoulder Press - 12 reps
      BB Shrug - 12 reps
      Cable Row - 12 reps
      DB Step Ups - 6 reps each side to an 18" box
      Run 200 meters

      This is continuous work.

12/29/17

Warmup - Do 5 rounds of:
      Run 25 meters 
      DB Thruster - 5 reps (light weight)
      
      Effort level for 25 meter runs: Round 1 - 50%, Round 2 - 60%,
      Round 3 - 70%, Round 4 - 80%, Round 5 - 90%

#1  Run 50 meters - 5 reps at 100% effort

#2  BB Front Squat + BB Back Squat 
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 2 + 4 reps at 90% of goal weight for today
      Set 2 - 2 + 4 reps at goal weight for today
      Sets 3 and 4 - 2 + 4 reps back down at 90%

      Goal weight for today should be moderate.  Then heavier on 1/4/17
      and then a max on 1/10/17.  

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 4 reps.

#4  This is 2 rounds:
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps (full depth squat every rep)
      REST 60 seconds
      Hand Release Pushup - 20 reps
      Prisoner Squat - 30 reps
      REST 60 seconds
      Clean Grip BB Row - 15 reps
      American Kettlebell Swing - 30 reps
      REST 60 seconds
      Burpee - 20 reps
      Plank - 60 seconds
      REST 60 seconds

12/27/17

Warmup - Do 2 rounds of:
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Row - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  DB Row
      4 sets x 8 reps (8 reps each side)
      Go as heavy as you can.

#2  This is 5 rounds.
      0:00 - DB Thruster - 10 reps, then Cable Row - 20 reps
      2:00 - DB Thruster - 12 reps, then Cable Row - 18 reps
      4:00 - DB Thruster - 14 reps, then Cable Row - 16 reps
      6:00 - DB Thruster - 16 reps, then Cable Row - 14 reps
      8:00 - DB Thruster - 18 reps, then Cable Row - 12 reps

      Try to stick with the same weight for thrusters and rows for
      all 5 rounds.  

12/26/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      
#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 77.5% of 1 Rep Max
      Set 2 - 6 reps at 87.5%
      Sets 3, 4 and 5 - 6 reps back down at 77.5%

#2  This is 6 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
      Round 6 - Do A, B, C, D, E and F

      Rest one minute between rounds.

      A) DB Incline Bench Press - 10 reps
      B) BB Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

#3  BB Rack Press
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps  

      Go heavier than 12/20.

12/24/17

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

#1  Standing BB Shoulder 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
      Start with a weight you can easily get for 10 reps.  Then try to add weight
      each set after that.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledge VS Tire - 40 seconds (20 seconds each side)
      3:00 - Plate Pull - 60'
      4:00 - Prisoner Squat - 25 reps
      5:00 - BB Inverted Row - 15 reps

      Round 2 starts at 7:00.

12/23/17

Warmup - Do 2 sets x 15 reps of Air Squat, then 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  BB Power Clean + Hang Clean
      Work up to a heavy 1 + 2
      (1 power clean from the floor + 2 hang cleans)

#2  BB Front Squat + Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 3 + 6 at 90% of your goal weight for today
      Set 2 - 3 + 6 at your goal weight for today (going for a max)
      Set 3 - 3 + 6 back down at 90%

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Go heavier than 12/17.

#4  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 400 meters with a 40 lb DB
      BB Waiter's Walk - 200 meters
      Weighted Plank - 2 total minutes with a 25 lb bumper

12/21/17

Warmup - do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Cable Row - 15 reps (light weight)
      DB Bench Press - 15 reps (light weight)

#1  BB Clean Grip Row
      4 sets x 10 reps
      Stick with the same weight for all 4 sets.
      Pick a weight that is challenging but you can get all 
      10 reps every set.

#2  In 10 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Unweighted BB Jump Squat - 8 reps
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 12 reps
      Suicide on the 50 meter course - 1 rep with a 25 lb DB

12/20/17

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side
      Air Squat - 9 reps
      Pushup - 12 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 75% of 1RM
      Set 2 - 6 reps at 85%
      Sets 3, 4, and 5 - 6 reps at 75%

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 20 reps (hands on bench, feet on stability ball)
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps
      REST 2 MINUTES

      Then with a running clock, you have 3 minutes to run 300 meters and
      then with the remaining time do as many reps of Hand Release Pushup
      as you can.

      (If you don't have a stability ball, substitute reverse bear crawl for 80')

#3  BB Rack Press
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Go heavier than 12/14.

12/18/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      6 sets x 3 reps
      Start with a moderate weight and then try to add weight each set.

#2  This is 4 rounds.
      Burpee Pullup                                4-7-10-13 reps
      Plate Front Raise                           6-9-12-15 reps
      BB Inverted Row                           14-11-8-5 reps
      DB Seated Shoulder Press            16-13-10-7 reps

      Round 1 - 4 burpee pullups, 6 front raises, 14 rows, and 16 presses
      Round 2 - 7 burpee pullups, 9 front raises, 11 rows, and 13 presses
      Round 3 - 10 burpee pullups, 12 front raises, 8 rows, and 10 presses
      Round 4 - 13 burpee pullups, 15 front raises, 5 rows, and 7 presses

      Rest 2 minutes between rounds.  

12/17/17

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

#1  BB Front Squat + BB Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 3 + 6 at 90% of your goal weight for today
      Set 2 - 3 + 6 at your goal weight for today
      Set 3 - 3 + 6 back down at 90%

      Go heavier than 12/11/17.

#2  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Heavier than 12/11/17.

#3  Do one round of:
      Cable Row - 25 reps
      Goblet Squat - 20 reps
      BB Row - 15 reps
      Pushup (1.5 REP) - 10 reps
      BB Thruster - 5 reps at 135 lbs with a 2 sec PAUSE at the top of each rep

      REST - 60 seconds
      Double Under - As many reps as you can in 60 seconds
      REST - 60 seconds

      BB Thruster - 5 reps at 135 lbs with a 2 sec PAUSE at the top of each rep
      Pushup (1.5 REP) - 10 reps
      BB Row - 15 reps
      Goblet Squat - 20 reps
      Cable Row - 25 reps

12/15/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 2 sets x 8 reps
      Start somewhat light and add weight each set.

#2  Do 3 rounds of:
      0:00 - Air Squat - 24 reps
      1:00 - DB Row - 18 reps (9 reps each side)
      2:00 - EZ Curl Bar Nosebreaker - 12 reps
      3:00 - Toes to Bar - 12 reps
      4:00 - Burpee - 12 reps

      Round 2 starts at 5:00.  Round 3 starts at 10:00

12/14/17

Warmup - Do 15 Pushups (not hand release), then 3 rounds of:
      Pullup - 4 reps
      BB Bench Press - 8 reps (R1-45%, R2-50%, R3-55%)
      Air Squat - 12 reps

#1  BB Bench Press
      Do as many additional warmup reps and sets as you like, then:
      Set 1 - 6 reps at 72.5% of 1RM
      Set 2 - 6 reps at 82.5%
      Sets 3, 4, and 5 - 6 reps at 72.5%

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Thruster - 20 reps (40 lb DB's)
      BB Row - 40 reps (135 lbs)
      Hand Release Pushup - 60 reps
      Plate Pull - 80 feet
      Run 800 meters

      Only one partner is working at a time.  Number of reps, or distance,
      is the total for both partners.  Divide up the reps and distances 
      however you like.  Bu finish all reps of each exercise before moving to 
      the next exercise (finish all thrusters before moving to rows, for example).

#3  BB Rack Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Try to add weight each set.  

12/12/17

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

#1  Standing BB Shoulder Press
      2 sets x 8 reps (both sets at the same weight)
      2 set x 5 reps (both sets at the same weight, heavier than the 8s)
      2 sets x 3 reps (both sets at the same weight, heavier than the 5s)

#2  This is 6 rounds of continuous work.
      Goblet Squat                          10-12-14-16-18-20 reps
      Toes to Bar                             12-10-8-6-4-2 reps
      Seated DB Shoulder Press     8 reps each round

      Round 1 is 10 goblet squats, 12 toes to bar, and 8 shoulder presses.
      Round 2 is 12 goblet squats, 10 toes to bar, and 8 shoulder presses.
      Round 3 is 14 goblet squats, 8 toes to bar, and 8 shoulder presses.  

      Rest 30 seconds between rounds.  

12/11/17

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

#1  BB Power Clean + Hang Clean
      4 sets x (1 + 3) reps at 75% of Clean 1RM
      One set is 1 power clean from the floor + 3 hang cleans

#2  BB Front Squat + BB Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Set 3 - back down to 90%

      Set 2 should NOT be a max.  Moderate weight today.  
      Weights go up 12/17 and then a max 3 + 6 on 12/23.

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Heavier than 12/5.

#4  On EVEN minutes, run 100 meters in less than 20 seconds.  
      On ODD minutes, do 7 Burpees.

      Do 14 total sets (7 sets of 100 meter run and 7 sets of burpees)

12/9/17

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

#1  DB Row
      4 sets x 10 reps
      Go as heavy as you can each set.

#2  Do one round of:
      Pullup - 20 reps
      Plate Pull - 80 feet
      BB Row - 20 reps
      Prisoner Squat - 60 reps
      DB Incline Bench Press - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

12/8/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 10 reps
      DB Incline Bench Press - 10 reps (light weight)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 70% of 1RM
      Set 2 - 10 reps at 80% of 1RM
      Sets 3 + 4 - 10 reps at 70%

#2  This is 3 rounds.
      Sledgehammer VS Tire (20 seconds each side)
      Medicine Ball Wall Ball
      Cable Row
      Hand Release Pushup

      For each exercise, do as many quality reps as you can in 40 seconds,
      then rest 20 seconds, then move on to the next exercise. 

#3  BB Bench Press (1.5 REP)
      1 set x 5 reps
      1 set x 3 reps
      1 set x 1 rep
      Add weight each set.  Go heavier than 12/2/17.

12/6/17

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  BB Jerk (power or split)
      Do as many warmup reps and sets as you like, then:
      4 sets x 3 reps at 75% of Jerk 1RM

#2  Do 5 rounds of:
      Seated DB Shoulder Press - 8 reps
      Toes to Bar - 8 reps
      Unweighted BB Jump Squat - 8 reps
      DB Reverse Fly - 8 reps

      This is continuous work.  

12/5/17

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Front Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 6 reps

#1  BB Front Squat + BB Back Squat
      2 sets x (4 Front Squats + 8 Back Squats)
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today (heavier than 11/29)

#2  BB Clean Grip Deadlift
      Work up to one heavy set of 8 reps.
      Heavier than 11/29.

#3  At the start of every minute, do 2 reps of BB Ground to Overhead
      at 135 lbs.  When you are not doing ground to overheads, in any order
      and any combination, do:
      Air Squat - 90 reps
      Hand Release Pushup - 60 reps
      Pullup - 30 reps

      You are done with #3 when you finish all reps of air squat,
      pushup, and pullup.  

12/3/17

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

#1  Pullup
      Do one set every minute, on the minute.  You pick the number of 
      reps for the first minute.  Add one rep per minute until you either fail
      to complete the required number of reps for that minute, or you get 
      through 8 sets.  Pick your number of reps for the first minute so that
      you can get through at least 5 sets, and hopefully all 8 sets.  

#2  In 12 minutes, do as many rounds as you can of:
      BB Clean Grip Row - 12 reps
      Seated DB Alternating Shoulder Press - 12 reps (6 reps each side)
      BB Shrug - 12 reps
      Burpee - 12 reps
      Toes to Bar - 12 reps
      REST 45 seconds

12/2/17

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 65% of Bench Press 1RM
      Set 2 - 10 reps at 75% of Bench Press 1RM
      Sets 3 and 4 - 10 reps back down at 65%

#2  This is 4 rounds, with a partner.
      Both partners are working at the same time.
      One round is:
      1) Partner A - Run 200 meters
      2) Partner B - Weighted Plank (25 lb bumper) until you partner
                               completes the 200m run, then switch exercises.
      Then do:
      3) Partner A - Cable Row (100 lbs) - do as many reps as you can
                               until your partner completes 20 pushups, then
                               switch exercises.
      4) Partner B - Hand Release Pushup - 20 reps

      Rest 1 minute between rounds. 

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      Add weight each set.  Go heavier than 11/26/17.

11/30/17

Warmup - With an unweighted BB do 2 rounds of:
      Clean Grip Row - 12 reps
      Push Press - 9 reps
      Back Squat - 6 reps

#1  BB Push Press
      5 sets x 5 reps
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get
      all 5 reps every set. 

#2  In any order and any combination do:
      Burpee - 30 reps
      Sledgehammer VS Tire - 30 reps each side (60 total reps)
      Seated DB Shoulder Press - 30 reps
      Air Squat - 60 reps
      Pushup to DB Row - 30 reps

11/29/17

Warmup - With an unweighted BB, do one round of:
      Back Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  Power Clean + Hang Clean
      4 sets x (2 + 3) reps at 70% of Clean 1RM
      One set is 2 power cleans + 3 hang cleans

#2  BB Front Squat + BB Back Squat
      2 sets x (4 + 8) reps
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today
      No drop sets.
      GO HEAVIER THAN 11/23.

#3  BB Clean Grip Deadlift
      Work up to 1 set x 8 reps that is heavier than 11/23.
      No drop sets.

#4  This is 2 rounds.  Round 1 looks like this:
      Cable Row - 24 reps
      24" Box Jump - 16 reps
      Hand Release Pushup - 24 reps
      BB Row - 16 reps
      Goblet Squat - 24 reps
      DB Alternating Incline Bench Press - 16 reps (8 reps each side)

      REST 2 minutes between rounds.  

11/27/17

Warmup - Do one round of:
      Air Squat - 24 reps
      Unweighted BB Push Press - 12 reps
      DB Reverse Fly - 12 reps (light weight)

#1  BB Clean Grip Row
      1 set x 12 reps
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Add weight each set.

#2  This is 3 rounds.  Rest as needed between rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 15 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 10 reps

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 20 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 15 reps

      Round 3:
      Plate Pull - 80 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 25 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 20 reps

11/26/17

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

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 60% of 1 Rep Max
      Set 2 - 10 reps at 70%
      Sets 3 and 4 - 10 reps back down at 60%

#2  Do one round of:
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Run 300 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Toes to Bar - 25 reps
      Double Suicide on the 50 meter course - 1 rep carrying a 25 lb DB

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Add weight each set.

11/24/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      Unweighted BB Thruster - 6 reps

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

#2  Do 3 rounds of:
      Double Leg Hop - 25 meters
      Air Squat - 25 reps
      Bear Crawl - 25 meters
      BB Shrug - 15 reps
      Cable Row - 15 reps
      DB Lateral Raise - 15 reps

      This is continuous work.  
      For the double leg hop, you are doing a standing broad jump
      (jumping with two feet and landing with two feet), and then 
      repeating that until you travel 25 meters.  

11/23/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat + BB Back Squat
      2 sets x (4 Front Squats + 8 Back Squats)
      One set is 4 front squats, then rack it, then do 8 back squats.
      Pick a moderate goal weight for today. 
      Weights will increase for this exercise over the next 2 leg workouts.
      Do as many warmup sets and reps as you like then:
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today
      No drop sets.

#2  BB Clean Grip Deadlift
      Work up to 1 set x 8 reps at a moderate weight.
      No drop sets.  
      Weights will increase for this exercise over the next 2 leg workouts.

#3  In 10 minutes, do as many rounds as you can of:
      BB Back Squat - 5 reps
      BB Push Press - 5 reps
      BB Row - 10 reps
      Burpee - 10 reps
      Run 200 meters

      For the back squat, push press, and row, use the SAME WEIGHT,
      SAME BARBELL.  

      

11/21/17

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

#1  Do 3 rounds of:
      DB Reverse Fly - 12 reps
      DB Row - 12 reps each side (as heavy as you can)

#2  Do 8 rounds of:
      Pullup                    1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through            2 reps each round
      Air Squat               15-14-13-12-11-10-9-8 reps
      BB Standing Shoulder Press      4 reps each round at 70% of 1RM

      Round 1 is 1 pullup, 2 tire flip jump throughs, 15 squats and 4 presses.
      Round 2 is 2 pullups, 2 tire flip jump throughs, 14 squats and 4 presses, etc.   

      This is continuous work.  

11/20/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Incline Bench Press - 12 reps (light weight)
      Cable Row - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      6 sets x 3 reps 
      Start at 70% of Bench Press 1RM, then add weight by feel.

#2  Do 5 rounds of:
      Clean Grip Deadlift - 3 reps at 100% of 1RM Clean
      BB Rack Press -  6 reps
      BB Row - 9 reps
      DB Thruster - 12 reps

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

#3  EZ Curl Bar Nosebreaker
      3 sets x 12 reps  

11/18/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps

#1  Seated DB Shoulder Press
      5 sets x 8 reps
      Go as heavy as you can.

#2  Start a timer.
      Round 1 looks like this.
      0:00 - Pullup - 8 reps
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 20 reps
      
      Round 2 starts at 3:00.  For each round, add 2 reps per
      exercise.  So for round 2, do 10 pullups, 16 pushups, and
      22 Air Squats.  

      Keep adding 2 reps each round to each exercise until either
      you fail to complete the number of rounds for that minute, or
      you finish 5 rounds (16 pullups, 22 pushups, 28 air squats).

11/17/17

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

#1  BB Clean + Jerk (power or split)
      Work up to 6 sets x 2 reps at 70% of Clean 1RM
      PAUSE for 1 second on the way up, right after the barbell
      breaks contact with the floor.  So the barbell will be about 
      mid-shin for the PAUSE.

#2  BB Front Squat 
      5 sets x 5 reps at 70% of front squat 1RM

#3  Start a timer.
      On EVEN minutes, do 8 reps of BB Row at 135 lbs
      On ODD minutes, do Burpees

      You are done with #3 when you complete 60 Burpees.  

11/15/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 8 reps
      Standing Shoulder Press - 8 reps
      Back Squat - 8 reps

#1  Cable Row
      5 sets x 12 reps
      Start each set on an even minute (0:00, 2:00, 4:00, 6:00, and 8:00)
      Stick with the same weight for all 5 sets.

#2  In any order and any combination, do:
      24" Box Jump - 25 reps
      BB Row - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      Overhead Plate Walk - 200 meters
      Run - 800 meters

11/14/17

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press plus Negative Reps
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      2 set x 2 reps + 1 Negative Rep

      Try to add weight each set.  Take 10 seconds to lower
      the weight on the negative reps.  Use a spotter to count
      for you and to help you rerack the barbell after the 
      negatives.

#2  In 8 minutes, do as many rounds as you can of:
      Cable Row - 20 reps
      Burpee Broad Jump - 80 feet
      Air Squat - 20 reps
      Strict Weighted Pullup - 6 reps
      DB Thruster - 12 reps
      Clean Grip Deadlift - 6 reps at 85% of Clean 1RM

      This is continuous work.  

#3  With a partner, alternate whole rounds of:
      Double Under - 15 reps
      Hand Release Pushup - 10 reps

      Each partner does 10 rounds.
      Only one partner is working at a time.
      Partner A does 15 double unders and 10 pushups.
      Then Partner B does 15 double unders and 10 pushups, etc.  

11/12/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 12 reps (light weight)
      Pushup (1.5 REP) - 9 reps

#1  Standing BB Shoulder Press
      5 sets x 5 reps
      Do as many warmup reps and sets as you like.
      Then for the sets that count, try to stick with one
      weight for all 5 sets.  Pick a weight that is challenging
      but you can still get all 5 reps every set.  

#2  In any order, any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Inverted Row - 25 reps
      Plate Front Raise - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps

      For #2, you work 45 seconds, then rest 45 seconds, then
      work 45 seconds, then rest 45 seconds etc. until you complete
      all reps.  

11/11/17

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

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

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 65% of back squat 1RM

#3  BB Clean Pulls
      4 sets x 3 reps at 90% of Clean 1RM

#4  Do 3 rounds of:
      18" Squat Box Jump - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Air Squat - 20 reps
      DB Farmer's Walk - 100 meters

      This is continuous work.  

11/9/17

Warmup - Do one round of:
      DB Row - 12 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Air Squat - 24 reps


#1  Do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps (you pick the weight)
      Double Under - 60 reps


#2  BB Clean Grip Row
      5 sets x 6 reps
      Try to stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still
      get all 6 reps every set.


#3  Same as #1, do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps (you pick the weight)
      Double Under - 60 reps

11/8/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps
      DB Incline Bench Press - 10 reps (light weight)

#1  BB Incline Bench 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

      Start with a relatively easy weight for the set of 10 reps, then
      try to add weight each set.

#2  Start a timer.  In any order and any combination, do:
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

      At 3:00, 6:00, 9:00, etc. run 200 meters.
      Do not run at 0:00.  Get in 3 minutes of work before your first run.  
      You are done when you complete all reps of pullup, pushup, and squat.  

#3  BB Bench Press (1.5 REP)
      4 sets x 3 reps
      Try to stick with the same weight for all 4 sets.  
      

11/6/17

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Cable Row - 10 reps (light weight)

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

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

      A) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) Prisoner Squat - 48 reps

      Rest one minute between rounds.  

11/5/17

Warmup - Do 1 set x 15 reps of Air Squats, then with an
      unweighted BB, do 1 round 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 Clean and Jerk
      Work up to 3 sets x 1 rep at 90% of Clean 1RM or heavier.

#2  This is 20 sets (10 sets of squats and 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of 1RM
      ODD minutes - Box Jumps

      For the first 4 sets of box jumps - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For sets 8, 9, and 10 - 1 rep and add height to the box again

#3  In any order and any combination, do:
      Burpee - 25 reps
      Sledgehammer VS Tire - 25 reps each side
      Pushup to DB Row - 25 reps
      Toes to Bar - 25 reps
      Plate Front Raise - 25 reps

11/3/17

Warmup - Do 2 rounds of:
      Unweighted BB Row - 10 reps
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps
      Pullup - 5 reps

#1  Strict Weighted Pullup
      5 sets x 6 reps
      Try to use the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get
      all 6 reps each set.

#2  Do 9 rounds of:
      BB Thruster - 3 reps at 135 lbs (PAUSE 2 seconds at TOP of each rep)
      BB Row - 6 reps at 135 lbs

      Each round starts on the minute.  So round 1 starts at 0:00
      and round 9 starts at 8:00.  

11/2/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      
#1  BB Bench Press
      Work up to a heavy single.
      No drop sets.

#2  Do 6 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Double Under - 20 reps
      Hand Release Pushup - 15 reps
      Air Squat - 15 reps
      REST - 1 minute

#3  BB Floor Press
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Try to add weight each set.  

10/31/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Cable Row - 10 reps (light weight)
      Air Squat - 10 reps

#1  Seated DB Shoulder Press
      4 sets x 10 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      DB Thruster - 12 reps
      BB Shrug - 12 reps
      Pullup - 12 reps
      Weighted Plank - 1 minute
      BB Row - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Burpee - as many reps as you can in 1 minute
      REST - 2 minutes

10/30/17

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

#1  BB Back Squat 
      Work up to a heavy single.  No drop sets.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Hang PC + PJ - 3 + 3 reps, then 30" Box Jump - 5 reps
      1:30 - Clean Grip Deadlift - 3 reps, then Med Ball Wall Ball - 10 reps
      3:00 - BB Front Squat - 6 reps, then Hand Release Pushup - 15 reps
      4:30 - Clean Grip Deadlift - 3 reps, then Cable Row - 20 reps at 100 lbs
      6:00 - Hang PC + PJ - 3 + 3 reps, then Double Under - 25 reps

      Round 2 starts at 8:00.  Round 3 starts at 16:00.
      Hang PC + PJ (3 + 3)  = 3 Hang Power Cleans + 3 Power Jerks, 
      and load is 60% of Clean 1RM
      Clean Grip Deadlifts are at 90% of Clean 1RM
      Front Squat is also 60% of Clean 1RM

10/28/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Clean Grip Row - 9 reps
      Back Squat - 12 reps

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      2 sets x 5 reps

      Add weight each set.

#2  In 15 minutes, do as many rounds as you can of:
      18" Squat Box Jump - 6 reps
      Pullup - 9 reps
      BB Push Press - 12 reps
      Goblet Squat - 15 reps

      You are working during the EVEN minutes, then REST
      during the ODD minutes.  Start the next work minute
      wherever you ended the last work minute.  So if you 
      completed 8 push presses by the end of the first work minute,
      start at rep 9 at the beginning of the next work minute.  

10/27/17

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 with a 2 second PAUSE at the bottom of each rep
      Going for a max set of 2 reps.
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do 4 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      BB Inverted Row - 15 reps
      REST - 60 seconds

#3  With a partner, do a total of 150 Hand Release Pushups.
      Only one partner is working at a time.  

10/25/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Clean Grip Row - 9 reps
      Standing Shoulder Press - 6 reps

#1  Standing BB Shoulder 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
      Start with a somewhat light weight, then add weight each set.

#2  On EVEN minutes, do 4 reps of Burpee Pullup
      On ODD minutes, do 8 reps of American Kettlebell Swing

      When you are not doing burpee pullups or kettlebell swings, do:
      BB Row - 30 reps at 135 lbs
      DB Thruster - 30 reps
      Plate Pull - 120 feet

      You are done with #2 when you complete all reps of rows, thrusters,
      and all 120' of plate pull.  

10/24/17

Warmup - Do 20 Air squats, then with an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      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
      Do as many warmup sets and reps as you like, then:
      4 sets x 1 rep at 85% of Clean 1RM

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

      Goal for today is to go heavier than 10/18 and hopefully
      hit a new 2 Rep Max

#3  With a partner, in any order and any combination, do:
      BB Clean Grip Deadlift - 20 reps at 90% of Clean 1RM
      Sledgehammer VS Tire - 40 reps each side
      Medicine Ball Wall Ball - 60 reps
      Hand Release Pushup - 80 reps
      Cable Row - 100 reps at 100 lbs

      Only one partner is working at a time.
      Partner A works on EVEN minutes.
      Partner B works on ODD minutes.  

10/22/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Clean Grip Row - 12 reps 

#1  BB Clean Grip Row
      4 sets x 12 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      Plate Pull - 40 feet
      Air Squat - 20 reps
      Cable Row - 15 reps (100 lbs)
      Close Grip Pushup - 15 reps
      18" Squat Box Jump - 10 reps
      BB Inverted Row - 10 reps
      BB Front Squat - 5 reps at 60% of Front Squat 1RM
      REST 1 minute

      For the close grip pushup, the tips of your thumbs should be about
      2" apart.

10/21/17

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 8 reps at 45% of Bench Press 1RM

#1  BB Bench Press (no chest touch, no pause)
      Shooting for a heavy set of 2 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do 3 rounds of:
      0:00 - Burpee - 15 reps, then Toes to Bar - 10 reps
      2:00 - Cable Row - 15 reps (100 lbs), then Air Squat - 40 reps
      4:00 - Hand Release Pushup - 20 reps, then Run 200 meters

      Round 2 starts at 6:00.  Round 3 starts at 12:00. 

10/19/17

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Push Press
      Work up to a heavy set of 5 reps
      Then take off 10% and do 2 more sets x 5 reps

#2  Do 3 rounds of:
      Burpee Broad Jump - 25 meters
      Air Squat - 20 meters
      Bear Crawl - 25 meters
      BB Shrug - 15 reps
      BB Row - 10 reps
      DB Lateral Raise - 15 reps

      Rest 1 minute between rounds.  

10/18/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters at effort level of 50% for Round 1, 60% for Round 2,
                  70% for Round 3, 80% for Round 4, and 90% for Round 5.

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

#2  BB Back Squat 
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at 100% of your goal weight for today (heavier than 10/12/17)
      Sets 3, 4, and 5 - 2 reps back down at 90%

#3  BB Clean Grip Deadlift 
      4 sets x 3 reps at 100% of Clean 1RM
      PAUSE for one second at mid-shin on the way up (just after the bar
      breaks contact with the floor).

#4  This is 3 rounds:
      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs

      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  Weight for thruster is a 
      recommendation.  You can got heavier or lighter as necessary.

10/16/17

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

#1  Strict Weighted Pullup
      4 sets x 8 reps
      Try to stick with the same weight for all 4 sets.
      Pick a weight that is challenging but you can still
      complete all 8 reps.

#2  In 12 minutes, do as many rounds as you can of:
      DB Farmer's Walk - 100 meters
      Goblet Squat - 20 reps
      Cable Tricep Pressdown - 15 reps
      DB Row - 10 reps (5 reps each side, heavy as you can)
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM

      This is continuous work.  

10/15/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Rack Press
      Shooting for a heavy set of 2 reps.
      Do as many warmup sets and reps as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do one round of:
      DB Incline Bench Press - 30 reps
      REST - 60 seconds
      Air Squat - 30 reps
      REST - 60 seconds
      Hand Release Pushup - 30 reps
      REST - 60 seconds
      Cable Row - 30 reps
      REST - 60 seconds
      Medicine Ball Wall Ball - 30 reps
      
      You can break up the sets of 30 into smaller chunks.  Just try
      to work quickly to complete all 30 reps.

#3  BB Incline Bench Press (1.5 REP)
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      1 set x 8 reps

      Try to add weight for set 2 and set 3.  And then set 4 should be
      your lightest set.  

10/13/17

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

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

#2  In 10 minutes, do as many rounds as you can of:
      BB Thruster - 5 reps
      24" Box Jump - 10 reps
      DB Lateral Raise - 15 reps
      Run 200 meters

      This is continuous work. 

10/12/17

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

#1  BB Clean + Front Squat + Jerk
      4 sets x (1+1+1) at 80% of 1RM
      1 set is 1 clean + 1 front squat + 1 jerk

#2  BB Back Squat  
      There will be sets of 2 reps today, 10/18, and 10/24.
      Shoot for a somewhat heavy double today, then heavier on
      10/18 and then hopefully a 2 Rep Max on 10/24.
      For today, do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#3  Do 2 rounds of:
      Burpee - 6 reps
      Seated DB Shoulder Press - 15 reps
      Burpee - 6 reps
      Pullup - 20 reps
      Burpee - 6 reps
      Air Squat - 25 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 30 seconds per side
      Burpee - 6 reps
      Double Under - 35 reps

      Rest 3 minutes between rounds.  

10/10/17

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Pushup (1.5 REP) - 9 reps
      Air Squat - 12 reps

#1  Cable Row + Negatives
      1 set x 12 reps + 1 Negative Rep
      1 set x 9 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

      Add weight each set.  Take 10 seconds to lower the weight
      on the negative reps.

#2  This is 8 rounds of continuous work.
      Pullup                                                            6 reps
      Tire Flip Jump Through                              2 reps
      Air Squat                                                       15-14-13-12-11-10-9-8 reps
      Seated Alternating DB Shoulder Press       1-2-3-4-5-6-7-8 reps each side    

      So round 1 is 6 pullups, 2 tire flip jump throughs, 15 air squats, and
      1 seated alternating shoulder press.
      Round 2, is 6 pullups, 2 tire flip jump throughs, 14 air squats, and 
      2 seated alternating shoulder press, etc.  

10/9/17

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Shooting for a heavy set of 4 reps.
      Do as many warmup reps and set as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight
      Set 3 and Set 4 - 4 reps back down at 90%

#2  This is 5 rounds:
      Hand Release Pushup      20-18-16-14-12 reps
      BB Row                             10 reps at 135 lbs
      Double Under                   25 reps each round
      Goblet Squat                     15 reps
      REST                                 1 minute
      BB Rack Press                  2-4-6-8-10 reps

      REST 2 minutes between rounds.
      For the Rack Press, SUBTRACT 20 lbs each round.  So if you start
      with 215 lbs for Round 1 (for example), you would do 195 for Round 2,
      175 for Round 3, 155 for Round 4, and 135 for Round 5.

      Round 1 is 20 pushups, 10 rows, 25 double unders, 15 goblet squats, rest for
      1 minute, then 2 reps of rack press.
      Round 2 is 18 pushups, 10 rows, 25 double unders, 15 goblet squats, rest for
      1 minute, then 4 reps of rack press, etc.  

10/7/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Clean Grip Row - 9 reps
      Standing Shoulder Press - 6 reps

#1  BB Push 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
      Start with a relatively light weight for the set of 10 reps.  Then try to 
      add weight each set.  

#2  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 12 reps
      BB Shrug - 12 reps
      Goblet Squat - 12 reps
      BB Inverted Row - 12 reps
      Plank - 1 minute
      REST - 1 minute

10/6/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      Unweighted Squat Jump - 6 reps

#1  Depth Jumps
      6 sets x 3 reps
      Set up an 18" box and a 24" box, about 3' apart.  Step off the 18" box,
      land with both feet, and immediately jump up onto the 24" box.  Try to 
      keep the ground contact time short.  Try to add height every set to the 
      second box.  The box you step off stays at 18".

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps (as heavy as you can, trying to go heavier than 9/30)
      Set 3 and Set 4 - 4 reps back down at 90%

#3  BB Clean Grip Deadlift
      Work up to 2 sets x 5 reps at 115% of Clean 1RM

#4  On EVEN minutes, do 7 reps of Medicine Ball Wall Ball
      On ODD minutes, in any order and any combination, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done with #4 when you complete all reps of pullup, pushup,
      and air squat.  

10/4/17

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 9 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 15 reps

#1  BB Clean Grip Row
      6 sets x 4 reps at 75% of Clean 1RM

#2  This is 2 rounds.  For each exercise, do as many reps as you can,
      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
      Prisoner Squat
      Pushup to DB Row 

      For the pushup to DB row, one rep is a pushup with a DB in each hand,
      then one row on the left side, then one row on the right side.  

10/3/17

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps (light weight)

#1  BB Bench Press (No chest touch, No PAUSE)
      Shooting for a heavy set of 4 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90%

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

#2  Do one round of:
      BB Thruster - 15 reps at 95 lbs
      Toes to Bar - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Cable Row - 15 reps
      DB Inclince Bench Press - 15 reps
      REST 2 MINUTES
      Then with a running clock, you have 4 minutes to run 400 meters
      and then do as many reps as you can of BB Floor Press at 60% of
      your bench press 1RM.  The floor presses do not have to be unbroken.
      You can rack the BB as many times as you like.    

#3  Do ten rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      PACE YOURSELF and try to get the same number of reps each round.  

10/1/17

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

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

#2  With a partner, alternate whole rounds of:
      DB Thruster - 7 reps
      BB Row - 7 reps at 135 lbs

      One partner is working at a time.  
      Each partner does 7 rounds.
      Partner A does 7 thrusters and 7 rows, then 
      Partner B does 7 thrusters and 7 rows, etc.  

9/30/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Clean + Front Squat + Jerk
      4 sets x (1 + 2 + 1) at 75% of Clean 1RM

      One set is 1 clean from the floor, then 2 front squats, then 1 jerk.
      Same weight for all 4 sets.

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today (heavier than 9/24/17)
      Set 3 and Set 4 - 4 reps back down at 90%

#3  In any order and any combination, do:
      Tire Flip Jump Through - 10 reps
      Burpee - 20 reps
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

      Break this up however you like, just try to work quickly to complete
      all reps

9/28/17

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps 

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps

      Try to add weight each set.  

#2  This is 5 rounds of continuous work.
      Clean Grip Deadlift      5-4-3-2-1 rep
      Double Under                50-40-30-20-10 reps
      BB Inverted Row          12 reps each round
      Burpee                           12 reps each round

      Load for deadlift is 100% of Clean 1RM
      For round 1, do 5 deadlifts, 50 double unders, 12 rows and 12 burpees.
      For round 2, do 4 deadlifts, 40 double unders, 12 rows and 12 burpees, etc.  

9/27/17

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

#1  BB Rack Press
      Shooting for a heavy set of 4 reps.
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90%

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

      Partner A) - Bear Crawl - 50 meters
      Partner B) - Air Squats until your partner completes the Bear Crawl,
                        then switch exercises.

      -THEN-

      Partner A) - Hand Release Pushups until partner completes Farmer's Walk,
                        then switch exercises
      Partner B) - DB Farmer's Walk - 100 meters

#3  BB Bench Press + Negative Reps
      1 set x 8 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.  Have a spotter
      watch the clock and count for you.  

9/25/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 6 reps

#1  Seated DB Shoulder Press
      4 sets x 10 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      Overhead Bumper Plate Walk - 50 meters
      Cable Row - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      BB Back Squat - 10 reps
      BB Push Press - 10 reps

      Use the same barbell, same weight for the back squat and push press.
      REST 2 minutes between rounds. 

9/24/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps
      Run 25 meters at an effort level of 50% for Round 1, 60% for Round 2,
                  70% for Round 3, 80% for Round 4, and 90% for Round 5.

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

#2  BB Back Squat
      There will be sets of 4 today, 9/30, and 10/6.
      Shoot for a moderate 4 today, then heavier on 9/30, and then hopefully
      close to or above your 4 Rep Max on 10/6.
      For today, do as many warmup reps and sets as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90% of your goal weight for today

#3  BB Clean Grip Deadlift
      Work up to:
      2 sets x 5 reps at 110% of Clean 1RM

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

9/22/17

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Cable Row - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Strict Unweighted Pullup
      Every minute, on the minute, do a set of pullups.
      You pick the number of reps for the first minute.  
      Add one rep each minute until you either fail to get the required
      number of reps before the start of the next minute, or you complete
      8 sets.  So if you start with 5 reps for the first minute, you would
      be done when you fail, or you complete the set of 12 pullups.  Try to pick 
      a number of reps for the first minute that will let you get through at 
      least 5 sets and hopefully all 8 sets.  

#2  This is 5 rounds:
      R1 - 0:00 - BB Row - 8 reps, Medicine Ball Wall Balls - 16 reps
      R2 - 2:00 - BB Row - 10 reps, Medicine Ball Wall Balls - 14 reps
      R3 - 4:00 - BB Row - 12 reps, Medicine Ball Wall Balls - 12 reps
      R4 - 6:00 - BB Row - 14 reps, Medicine Ball Wall Balls - 10 reps
      R5 - 8:00 - BB Row - 16 reps, Medicine Ball Wall Balls - 8 reps

      Stick with the same weight for BB Row for all 5 rounds.

9/21/17

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
      Shooting for a heavy set of 8 reps.
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at your goal weight for today
      Set 3 - 8 reps back down at 90%

#2  This is 5 rounds of continuous work:
      R1 - Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      R2 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R4 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R5 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats  

9/19/17

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      Every minute, on the minute, for 10 sets, do 3 reps of push press.
      Use the same weight for all 10 sets.

#2  In 12 minutes, do as many rounds as you can of:
      Standing BB Shoulder Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      REST - 1 minute

9/18/17

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
      Hang Clean - 5 reps
      Power Jerk - 5 reps 

#1  BB Low Hang Clean + Front Squat + Jerk
      4 sets x (2 + 1 + 2) reps at 70% of your Clean 1RM
      One set is 2 low hang cleans + 1 front squat + 2 jerks (power or split)
      Low Hang is to mid-shin.
      Weight is the same for all 4 sets.

#2  BB Back Squat 
      Do as many warmup reps and set as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - Shooting for a heavy set of 8 reps (heavier than 9/12/17)
      Set 3 - 8 reps back down at 90%

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Sledge VS Tire - 10 swings per side
      1:00 - Double Under - 27 reps
      2:00 - Hand Release Pushup - 24 reps
      3:00 - Cable Row - 21 reps at 100 lbs
      4:00 - Burpee - 18 reps
      5:00 - REST

      Round 2 starts at 6:00.
      For Round 2, subtract 3 reps from each exercise except Sledgehammer.
      Sledgehammer is 10 swings per side for all 3 rounds.
      (double under - 24 reps, pushup - 21 reps, row - 18 reps, burpee - 15 reps)

      Round 3 starts at 12:00.
      For Round 3, again subtract 3 reps from each exercise except Sledgehammer.
      (double under - 21 reps, pushup - 18 reps, row - 15 reps, burpee - 12 reps)