2/27/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Thruster - 12 reps

#1  Standing BB Shoulder Press
      3 sets x 8 reps at 70% of 1RM

#2  This is 3 rounds.  For each exercise, do as many reps as you can in 40 seconds,
      then rest 20 seconds, then move on to the next exercise.

      Burpee
      Cable Row
      Seated Alternating Shoulder Press
      24" Box Jump

      Rest between rounds is also 20 seconds.

2/26/17

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  BB Clean and Jerk
      Do as many warmup sets and reps as you like.  The sets that count are:
      10 sets x 1 rep at 70% of Clean 1RM or heavier

#2  BB Back Squat - Trying to hit a 3 Rep Max
      Do as many warmup reps and sets as you like.  The sets that count are:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at goal weight for today
      Sets 3 and 4 - 3 reps back down at 90%

#3  BB Clean Grip Deadlift - Trying to hit a 3 Rep Max
      Work up to a max set of 3 reps.  No drop sets.

#4  This is 5 rounds.
      R1-Hand Release Pushup-18 reps, DB Row-10 reps each side, Goblet Squat-26 reps
      R2-Hand Release Pushup-20 reps, DB Row-10 reps each side, Goblet Squat-24 reps
      R3-Hand Release Pushup-22 reps, DB Row-10 reps each side, Goblet Squat-22 reps
      R4-Hand Release Pushup 24 reps, DB Row-10 reps each side, Goblet Squat-20 reps
      R5-Hand Release Pushup 26 reps, DB Row-10 reps each side, Goblet Squat-18 reps

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

2/24/17

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 8 reps
      Push Press - 8 reps
      Clean Grip Row - 8 reps

#1  BB Power Clean + Push Press
      Work up to 3 sets x 3 Power Cleans + 3 Push Presses at 60% of Clean 1RM
      For each set, do the 3 power cleans first, then the 3 push presses.

#2  Do 2 rounds of:
      Plank - 60 seconds (elbows and toes)
      Air Squat - 30 reps
      Sledgehammer VS Tire - 30 seconds per side
      Cable Row - 20 reps
      Hand Release Pushup - 20 reps
      24" Box Jump - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM

      Rest 3 minutes between rounds.  

#3  BB Clean Grip Row
      3 sets x 8 reps at 60% of Clean 1RM

2/23/17

Warmup - Do 4 rounds of:
      Air Squat - 10 reps each round
      DB Reverse Fly - 10 reps each round (light weight)
      BB Bench Press   R1-10 reps (40% of 1RM)
                                    R2-8 reps (50%) 
                                    R3-6 reps(60%) 
                                    R4-4 reps(70%)

#1  BB Bench Press plus Negatives
      Work up to a heavy set of 4 reps + 1 Negative Rep
      Then take off 10% and do 3 more sets of 4 reps + 1 Negative Rep
      Take 10 seconds to lower the weight on the negative reps.

#2  In 14 minutes, with a partner, do as many rounds as you can of:
      Tire Flip Jump Through - 4 reps
      BB Thruster - 12 reps
      Pullup - 20 reps
      Burpee - 28 reps
      Run 200 meters

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

2/21/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Jerk (Split or Power)
      1 set x 2 reps at 50% of clean 1RM
      1 set x 2 reps at 60%
      1 set x 2 reps at 70%
      5 sets x 1 rep at 75% or heavier

      For the singles, start at 75% and then try to add weight each set.

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      Cable Tricep Pressdown - 12 reps
      18" Squat Box Jump - 9 reps
      BB Push Press - 6 reps
      REST 1 minute 
      Double Under - as many reps as you can in one minute

      Rest 2 minutes between rounds.  

2/20/17

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

#1  BB Back Squat 
      Set 1 - 3 reps at 90% of top weight for today
      Set 2 - 3 reps at top weight (should be heavier than top weight from 2/14)
      Sets 3 and 4 - 3 reps back down at 90%

#2  BB Clean Grip Deadlift
      Work up to a heavy, but not maximal, set of 3 reps.  No drop sets.
      This should be heavier than 2/14.

#3  Do one round of:
      Run 1000 meters in less than 4:30
      REST 1 minute
      Goblet Squat - 25 reps
      REST 1 minute
      BB Row - 25 reps
      REST 1 minute
      Burpee - 25 reps

2/18/17

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

#1  Cable Row + Negatives
      1 set x 10 reps + 1 Negative Rep
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep
      
      Try to add weight each set.  
      For each of the Negative Reps, take 10 seconds to lower the weight.

#2  Start a timer.
      On EVEN minutes, do 3 reps of BB Row at 70% of Clean 1RM
      On ODD minutes, do 2 reps of BB Power Clean at 60% of Clean 1RM

      When you are not doing Rows or Cleans, do:
      Air Squat - 20 reps
      DB Incline Bench Press - 20 reps
      Burpee - 20 reps
      24" Box Jump - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps

2/17/17

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

#1  BB Close Grip Bench Press
      5 sets x 4 reps 
      First set that counts is at 75% of Bench Press 1RM.
      Then try to add weight each set.
      For close grip, set up with your normal grip, then move each hand in 2"

#2  Do 3 rounds of:
      BB Bench Press - 7-5-3 reps
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Run 200 meters
      BB Bench Press - same weight as the start of the round, to failure

      For Round 1, start the round with 7 reps of bench press
      For Round 2, start the round with 5 reps of bench press
      For Round 3, start the round with 3 reps of bench press
      Rest between rounds. 

#3  Do a set of Hand Release Pushups at the start of each minute.
      For the first minute, do 11 pushups.
      For the second minute, do 12 pushups.
      Keep adding 1 rep per minute until you fail to complete the required
      number of pushups before the start of the next minute, or you complete
      the set of 20 reps.

2/15/17

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Clean Grip Row - 10 reps
      Unweighted BB Thruster - 5 reps

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

#2  In any order, in any combination, do:
      Medicine Ball Wall Balls - 25 reps
      Cable Row - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Sledgehammer VS Tire - 25 reps per side
      Goblet Squat - 25 reps
      BB Shrug - 25 reps
      DB Lateral Raise - 25 reps

2/14/17

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
      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 is 2 hang cleans, then 2 front squats, then 2 jerks (power or split)

#2  BB Back Squat - Top weight for today should be heavy, but not maximal,
      set of 3 reps
      Set 1 - 3 reps at 90% of your top weight for today
      Set 2 - 3 reps at your top weight
      Set 3 and Set 4 - 3 reps back down at 90%

      There will be triples today, 2/20, and 2/26.  The goal is to add weight on
      the 20th and then hit a PR set of 3 reps on the 26th.  

#3  BB Clean Grip Deadlift
      Work up to 1 heavy, but not maximal, set of 3 reps.  No drop sets.
      Weight should increase on 2/20, then going for a PR set of 3 reps on 2/26.

#4  Do 5 rounds of:
      BB Inverted Row - 8 reps
      DB Incline Bench Press - 8 reps
      Unweighted BB Jump Squat - 8 reps

      Rounds begin at 0:00, 1:30, 3:00, and 4:30, and 6:00

2/12/17

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

#1  This is a maximum of 5 rounds.
      EVEN minutes - BB Clean Grip Deadlift - 3 reps at 110% of Clean 1RM
      ODD minutes   - Strict Unweighted Pullup

      For the pullups, you pick the number of reps for the first round.  You add
      one rep per round to the pullups.  So if you start with 10 reps for the first round,
      you do 11 reps for round 2, 12 reps for round 3, 13 reps for round 4, and 14 reps
      for round 5.  Try to pick a number that is challenging but allows you to get 
      through several rounds.  You are done when either you fail to complete the required
      number of pullups before the start of the next minute, or you complete 5 rounds.  

#2  Do 3 rounds of:
      0:00 - Cable Row - 20 seconds
      1:00 - Double Under - 30 seconds
      2:00 - DB Row - 40 seconds (20 seconds per side)
      3:00 - Air Squat - 50 seconds

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For each exercise, do as many quality reps as you can in the specified time.  

2/11/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 18 reps (not hand release)
      Kettlebell Deadlift - 16 reps
      DB Reverse Fly - 14 reps
      Unweighted BB Thruster - 12 reps

#1  BB Bench Press (1.5 REP)
      Work up to a heavy set of 8 reps
      Then take off 10% and do 2 more sets x 8 reps

#2  Do 7 rounds of:
      BB Ground to Overhead            7-6-5-4-3-2-1 rep
      Toes to Bar                                   7-8-9-10-11-12-13 reps
      Hand Release Pushup                 14 reps each round
      REST                                            60 seconds

      For Round 1, do 7 reps of ground to overhead, then 7 toes to bar,
      then 14 pushups.
      For Round 2, do 6 reps of ground to overhead, then 8 toes to bar, 
      then 14 pushups.
      For Round 3, do 5 reps of ground to overhead, then 9 toes to bar,
      then 14 pushups.
      Continue this pattern until you complete the 7 rounds.  

2/9/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps
      Air Squat - 15 reps

#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  In 8 minutes, do as many rounds as you can of:
      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Row - 8 reps
      Seated DB Shoulder Press - 10 reps

2/8/17

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

#1  Depth Jump
      5 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 
      limit the ground contact time.  Try to add height every set to the second box.
      The box you step off remains at 18".

#2  BB Back Squat - Trying to hit a 5 Rep Max
      Set 1 - 5 reps at 90% of your goal weight for the day
      Set 2 - 5 reps at goal weight for the day
      Set 3 - 5 reps back down at 90% of goal weight for the day

#3  BB Clean Grip Deadlift - Trying to hit a 5 Rep Max
      Work up to a heavy set of 5 reps.  No drop sets.

#4  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 for 60 seconds, then move on to the next exercise.

      Overhead Plate Walk - 45 lbs
      Tire Pull - 100 lbs in tire
      Reverse Bear Crawl
      Sledge VS Tire - 30 seconds per side

      Rest between rounds is also 60 seconds.

2/6/17

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

#1  BB Clean Grip Row
      4 sets x 8 reps
      Use the same weight for all 4 sets.  Weight should be challenging but 
      you can get all 8 reps.

#2  In any order, any combination, do:
      Air Squat - 60 reps
      DB Incline Bench Press - 45 reps
      Inverted Row - 30 reps

#3  Strict Weighted Pullup
      4 sets x 4 reps
      Use the same weight for all 4 sets.  Weight should be challenging but
      you can get all 4 reps.  

2/5/17

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 16 reps (light weight)
      Air Squat - 16 reps
      DB Row - 8 reps per side (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 8 reps
      Start with 60% of your Bench Press 1RM.  Try to add weight each set.

#2  Start a timer.  Do 2 rounds of:
      0:00 - BB Shrug - 20 reps
      1:00 - Hand Release Pushup - 20 reps
      2:00 - Goblet Squat - 20 reps
      3:00 - Cable Row - 20 reps
      4:00 - Double Under - 20 reps
      5:00 - Burpee - 20 reps

      Round 2 starts at 7:00.

#3  BB Rack Press
      1 set x 8 reps, then immediately take off 20 lbs and go to failure
      1 set x 4 reps, then immediately take off 20 lbs and go to failure

      Rest between sets.  

2/3/17

Warmup - Do 4 rounds of:
      Pushup - 5 reps (not hand release)
      Air Squat - 10 reps
      Run 25 meters (50% effort for Rd 1, then 60%, 70%, and 80% by Rd 4)

#1  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - Pushup to DB Row - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      For the Pushup to DB Row, starting in the pushup position with each hand
      on a DB, do a pushup, then a row with the right hand, then a row with the
      left hand.  This is one rep.

#2  Standing BB Shoulder Press
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps

      Start with a light weight, and then try to add weight each set.

2/2/17

Warmup - Do 1 set x 20 reps of Air Squat, then with an unweighted BB, do 2 rounds of:
      Standing Behind the Neck Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean and Jerk
      10 sets x 1 rep at 75% of Clean 1RM

#2  BB Back Squat - This is 3 sets.

      Set 1 - 5 reps at 90% of your top weight for today
      Set 2 - 5 reps at your top weight (should be heavier than top weight from 1/27)
      Set 3 - 5 reps back down at 90% of your top weight

#3  BB Clean Grip Deadlift
      Work up to one heavy, but not maximal, set of 5 reps.  No drop sets.
      Try to go heavier than 1/27.

#4  In 7 minutes, do as many rounds as you can of:
      Inverted BB Row - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Double Under - 15 reps

      This is continuous work.