1/31/17

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

#1  Cable Row
      1 set x 12 reps
      1 set x 9 reps
      1 set x 6 reps
      1 set  15 reps

      Go as heavy as you can for each set. 

#2  Start a timer and do 5 rounds of:
      Burpee - 10 reps
      DB Row - 20 reps (10 reps per side)
      Tire Flip Jump Through - 2 reps

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

1/30/17

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

#1  BB Floor Press
      4 sets x 8 reps
      The weight should be heavy but you can get 8 reps every set.
      Stick with the same weight for all 4 sets.

#2  In 12 minutes, with a partner, do as many rounds as you can.  
      Both partners are working at the same time.  One round is:
      
      1) Partner A - Overhead 45 lb Plate Carry - 100 meters
      2) Partner B - Air Squats until your partner completes the plate carry,
               then switch exercises.  Then do:

      3) Partner B - Medicine Ball Wall Balls - 12 reps
      4) Partner A - BB Row at 50% of Clean 1RM until your partner completes
               the Wall Balls, then switch exercises. 

      This is continuous work.  

1/28/17

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

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

#2  Every minute, on the minute, do 2 Power Cleans at 55% of clean 1RM.
      When you are not doing power cleans, in any order, any combination, do:
      Double Under - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps

      You are done when you have completed all reps of double unders, pushups,
      goblet squats, and pullups.

1/27/17

Warmup - 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 25 meters x 5 reps at 100%
      Rest between reps.

#2  BB Back Squat - Top weight for today should be heavy, but not a maximal
      set of 5 reps.  
      Set 1 - 5 reps at 90% of your top weight for today
      Set 2 - 5 reps at your top weight
      Set 3 - 5 reps back down to 90% of your top weight

      There will be fives today, on Feb. 2nd, and Feb. 8th.  The goal
      is to go heavier each time and then hit a PR set of 5 on Feb. 8th.  So, if your
      5RM is 275 lbs for example, then your top sets for the next three workouts
      might be 260 today, then 270 on the 2nd, then 280 on the 8th.

#3  BB Clean Grip Deadlift
      Work up to one heavy, but not maximal, set of 5 reps.  No drop sets. 
      Weight should increase for deadlifts on Feb. 2nd, then going for a PR set
      of 5 on Feb. 8th. 

#4  Start a timer.  This is 4 rounds.
      0:00 - Cable Row                           16-14-12-10 reps
      1:00 - DB Incline Bench Press      16-14-12-10 reps
      2:00 - BB Row                                8-10-12-14 reps
      3:00 - Burpee                                  8-10-12-14 reps
      4:00 - Plank                                    40 seconds each round (elbows + toes)

      For round 1, do 16 cable rows, 16 presses, 8 BB rows, 8 burpees, plank 40 sec
      For round 2, do 14 cable rows, 14 presses, 10 BB rows, 10 burpees, plank 40 sec
      For round 3, do 12 cable rows, 12 presses, 12 BB rows, 12 burpees, plank 40 sec
      For round 4, do 10 cable rows, 10 presses, 14 BB rows, 14 burpees, plank 40 sec

      Round 2 starts at 5 minutes.  Round 3 starts at 10 minutes.
      Round 4 starts at 15 minutes.  

1/25/17

Warmup - Do one round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Kettlebell Deadlift - 15 reps

#1  Do 3 rounds of:
      BB Inverted Row - 12 reps
      DB Reverse Fly - 12 reps

      Rest between rounds.  For the inverted row, the barbell is in the rack.  
      You are face-up, under the barbell, with a clean grip.  Feet up on a bench.

#2  In 8 minutes, do as many rounds as you can of:
      BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      Medicine Ball Wall Balls - 6 reps to a 10' target
      Strict Weighted Pullup - 3 reps
      BB Rack Press - 6 reps
      
      This is continuous work.  

1/24/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Cable Row - 20 reps (light weight)
      DB Incline Bench Press - 20 reps (light weight)
      Unweighted BB Back Squat - 20 reps

#1  BB Bench Press (No Touch at the bottom of each rep)
      3 sets x 12 reps
      Use the same weight for all 3 sets.
      Keep the BB about 1-3" off your chest at the bottom of each rep.
      Weight should be challenging but you can get 12 reps for all 3 sets.

#2  Tire Pull - 75 meters with 75 lbs in the tire, then immediately begin 2 rounds of:

      Air Squat - 75 reps
      Double Under - 75 reps
      DB Farmer's Walk - 75 meters
      Suicide - 1 rep on the 50 meter course, carrying a 25 lb DB

      This is continuous work.

#3  With a partner, do 200 total Hand Release Pushups.  Only one partner
      is working at a time.  

1/22/17

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

#1  Seated DB Shoulder Press
      3 sets x 12 reps
      Use the same weight for all 3 sets.  Weight should be challenging but
      you can still get 12 reps for all 3 sets.

#2  With a partner, in 12 minutes, do as many rounds as you can of:
      BB Row - 30 reps
      Air Squat - 60 reps
      DB Incline Bench Press - 30 reps

      Divide the reps between the partners however you like.

1/21/17

Warmup - With an unweighted BB, do one round of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 10 reps
      Push Press - 5 reps
      Front Squat - 10 reps
      Jerk - 5 reps (power or split)

#1  BB Clean and Jerk
      10 sets x 1 rep at 70% of clean 1RM

#2  BB Back Squat 
      Set 1 - 10 reps at 90% of your goal weight for the day
      Set 2 - Going for a 10 rep max (goal weight for the day)
      Set 3 - 10 reps back down at 90%

#3  BB Clean Grip Deadlift
      Work up to a 10 Rep Max.  No drop sets.

#4  Do 4 rounds of:
      Strict Unweighted Pullup - X reps
      DB Reverse Fly - 12 reps
      Plank - 60 seconds
      REST - 60 seconds

      You pick the number of reps for the pullups.  Make it a number that
      is challenging but you can hit the same number of reps in each of the
      4 rounds.   

1/19/17

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

#1  BB Clean Grip Row
      3 sets x 12 reps
      Same weight for all 3 sets.

#2  Run 800 meters in less than 3:45, then immediately begin:
      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat      10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet squats, 
      then 3 pullups, etc.

      For the 800 meters, if you run each 100 meters in 28 seconds or less, you will
      be under 3:45.  

1/18/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Unweighted BB Clean Grip Row - 20 reps
      DB Incline Bench Press - 15 reps (light weight)

#1  BB Incline Bench Press
      3 sets x 12 reps
      Use the same weight for all 3 sets.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 40 seconds of work (20 sec per side)
      3:00 - Plate Pull - 60 feet
      4:00 - Prisoner Squat - 25 reps
      5:00 - Cable Row - 15 reps

      Round 2 starts at 7:00.

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

      For the negative reps, take 10 seconds to lower the weight, then have
      a spotter help you rerack the weight.  

1/16/17

Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      5 sets x 5 reps
      Use the same weight for all 5 sets.  Be sure to lock out overhead on each rep.

#2  This is 5 rounds of continuous work:
      Seated DB Shoulder Press       2-4-6-8-10 reps (same weight each round)
      BB Shrug                                   12 reps
      BB Row                                      6 reps with 55% of Clean 1RM
      Plate Overhead Walk               40 feet with 45 lbs
      Tire Flip Jump Through          3 reps

      For the Seated DB Shoulder Press, do 2 reps the first round, 4 reps the second
      round, etc.  All other exercises are the same number of reps/distance each round. 

1/15/17

Warmup - Do two rounds of:
      DB row - 16 reps ( 8 reps per side, light weight)
      Unweighted BB Thruster - 12 reps

#1  Box Jump
      5 sets x 3 reps
      Start at 24" for the first set.  Then try to add height to the box each set after that.

#2  BB Back Squat
      Set 1 - 10 reps at 90% of your top weight for the day
      Set 2 - 10 reps at your top weight
      Set 3 - 10 reps back down at 90% of your top weight for the day

      Top weight for today should be heavier than 1/9/17, but still not maximal.  We 
      had 10's on 1/9, 10's today and then hopefully a PR set of 10 on 1/21.

#3  BB Clean Grip Deadlift
      Work up to one set of 10 reps.  Go heavier than 1/9, but still not maximal.  We
      will try to hit a max 10 on 1/21.

#4  Start a timer.
      On EVEN minutes, do 8 reps of Medicine Ball Wall Ball Shots
      On ODD minutes, do Burpees

      You are done with #4 when you complete 50 Burpees

1/13/17

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Front Squat - 5 reps


#1  Cable Row
      All sets are 12 reps.
      Set 1 should be somewhat heavy but you can get 12 reps.  Then each set
      after that, add 20 lbs and do 12 reps again.  Keep going until you fail to get
      12 complete reps, or you complete 5 sets. 
      REST between sets.


#2  In any order, in any combination, do:
      DB Reverse Fly - 30 reps
      Plate Pull - 80 feet
      BB Row - 30 reps
      Air Squat - 80 reps
      BB Push Press - 30 reps


      You can break this into multiple rounds, change the order, do all the air squats first,
      whatever you like.  Just try to move quickly and get all the reps done. 

1/12/17

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

#1  BB Rack Press
      3 sets x 12 reps
      Use the same weight for all 3 sets.

#2  Do 3 rounds of:
      Hand Release Pushup - 22 reps
      DB Row - 18 reps (9 reps per side)
      EZ Curl Bar Nosebreaker - 14 reps
      BB Back Squat - 10 reps at 40% of Back Squat 1RM
      REST ONE MINUTE
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep

      Rest between rounds.  

1/10/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Push Press - 10 reps
      Clean Grip Row - 10 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 manage for 10 reps.  Then try to add
      weight each set.

#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 Lateral Raise - 10 reps
      B) Cable Row - 12 reps
      C) Hand Release Pushup - 15 reps
      D) BB Shrug - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

1/9/17

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

#1  BB Hang Clean + Front Squat + Jerk
      2 sets x (2 + 2 + 2) reps at 70% of Clean 1RM
      One set is 2 hang cleans, then 2 front squats, then 2 jerks (power or split)

#2  BB Back Squat
      Set 1 - 10 reps at 90% of your top weight for the day
      Set 2 - 10 reps at your top weight
      Set 3 - 10 reps back down at 90% of your top weight for the day
      Top weight should be heavy, but not maximal, set of 10 reps.  There will be 10's today,
      on Jan. 15th, and on Jan. 21st.  The goal is to go heavier each time and try to hit
      a PR set of 10 on the 21st.  For example, if your best set of 10 reps in the back squat
      is 245 lbs, then your top set of squats might look like this over the next three squat days:
      1/9/17 - top weight is 230 for 10 reps
      1/15/17 - top weight is 240 for 10 reps
      1/21/17 - top weight is 250 for 10 reps

#3  BB Clean Grip Deadlift
      Work up to a heavy, but not maximal, set of 10 reps.  No drop sets.  Same idea as
      the squats.  There will be 10's today, the 15th, and 21st.  Try to add weight on the
      15th and 21st.  Hopefully hitting a PR set of 10 reps on the 21st.

#4  In 8 minutes, do as many rounds as you can of:
      BB Thruster - 6 reps with a 2 second PAUSE at the top of each rep
      Strict Pullup - 6 reps
      DB Incline Bench Press - 12 reps
      BB Row - 12 reps

1/7/17

With an unweighted BB, do one round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  BB Clean Grip Row
      On the minute, for 8 minutes, do 3 reps at 70% of Clean 1RM

#2  This is 5 rounds of continuous work:
      Toes to Bar          12-10-8-6-4 reps
      DB Thruster        8-10-12-14-16 reps

      Do 12 Toes to Bar and 8 Thrusters, then 10 Toes to Bar and 10 Thrusters, 
      then 8 Toes to Bar and 12 Thrusters, etc.  

1/6/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Unweighted BB Clean Grip Row - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

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

#2  This is 4 rounds.  Round 1 looks like this:
      0:00 - BB Ground to Overhead - 5 reps
      1:00 - Hand Release Pushup - 20 reps
      2:00 - Clean Grip Deadlift - 5 reps at 100% of Clean 1RM
      3:00 - Goblet Squat - 20 reps

      Round 2 starts at 5:00, Round 3 starts at 10:00, and Round 4 starts at 15:00.

1/4/17

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

#1  Standing BB Shoulder Press
      4 sets x 3 reps at 80% of Shoulder Press 1RM

#2  This is 4 rounds of continuous work.
      DB Row                                 10 reps each round
      Hand Release Pushup          21-18-15-12 reps
      Air Squat                               27-24-21-18 reps

      Round 1 is 10 reps each side of DB Row, 21 pushups, and 27 Air Squats.
      Round 2 is 10 reps each side of DB Row, 18 pushups, and 24 Air Squats.
      Round 3 is 10 reps each side of DB Row, 15 pushups, and 21 Air Squats.
      Round 4 is 10 reps each side of DB Row, 12 pushups, and 18 Air Squats.  

      Go up by 10 lbs each round for DB Rows.

1/3/17

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

#1  BB Back Squat
      4 sets x 2 reps at 85% of your Back Squat 1RM

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

#3  Start a timer.  
      On EVEN minutes, do 10 reps of American Kettlebell Swing
      On ODD minutes, do 5 reps of 24" Box Jump

      When you are not doing Swings or Box Jump, do Burpees.
      You are done with #3 when you complete 60 Burpees.  
      

1/1/17

Warmup - With an unweighted BB, do one round of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 15 reps
      Back Squat - 15 reps

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

#2  Strict Unweighted Pullup
      1 set, do as many reps as you can.

#3  Start a timer.  This is two, 5-minute rounds.  During each 5-minute round,
      do as many rounds as you can of:
      Burpee - 7 reps
      DB Row - 7 reps per side
      BB Thruster - 7 reps with a 2 second PAUSE at the TOP of each rep
      Toes to Bar - 7 reps

      Rest 1 minute between rounds.