3/31/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      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

#1  BB Bench Press (No Touch)
      4 sets x 10 reps
      Use the same weight for all 4 sets.
      At the bottom of each rep, keep the bar about 1-3" off your chest.

#2  This is 5 rounds.  Round 1 looks like this:
      0:00 - Run 150 meters
      1:00 - BB Front Squat - 6 reps at 50% of your Front Squat 1RM
      2:00 - BB Clean Grip Deadlift - 3 reps at 110% of Clean 1RM, then Hand
                       Release Pushups for the remainder of the minute.

      Keep track of your total number of Hand Release Pushups for the 5 rounds.
      Complete as many total reps as you can.
      Round 2 starts at 3:00.
      Round3 starts at 6:00, etc.  

3/29/17

Warmup - Do 1 round of:
      Pushup (1.5 REP) - 12 reps
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Jerk (Power or Split)
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 2 reps at 60% of Clean 1RM
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      2 sets x 2 reps at 75%

#2  This is 3 rounds.
      For each exercise, do as many reps as you can in 45 seconds, then
      rest for 45 seconds, then move on to the next exercise.  Rest between
      rounds is also 45 seconds.

      Med Ball Wall Balls 
      Cable Row
      Plank (elbows and toes)

3/28/17

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

#1  Run 25 meters at 100% effort level, every minute, on the minute, for 8 reps

#2  BB Back Squat
      Going for a max set of 8 reps today.  Trying to go heavier than 3/22.
      Do as many warmup reps and set as you like.
      The sets that count are:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight
      Set 3 - 8 reps back down at 90% of your goal weight

#3  BB Clean Grip Deadlift
      Work up to one heavy set x 8 reps.  Going for an 8 Rep Max. 
      No drop sets.

#4  This is up to 5 rounds.
      Round 1 looks like this:
      0:00 - BB Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Goblet Squat - 14 reps

      For Round 2, add 2 reps to each exercise (BB Inverted Row - 12 reps, 
      Hand Release Pushup - 14 reps, Goblet Squat - 16 reps)

      Add 2 reps to each exercise every round until you either fail to complete the 
      required number of reps before the start of the next round, or you 
      complete 5 rounds.  Round 2 starts at 3:00, round 3 starts at 6:00, etc.

3/26/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Strict Weighted Pullup
      6 sets x 3 reps
      Use the same weight for all 6 sets.  Pick a weight that is challenging
      but allows you to get 3 reps for all 6 sets.

#2  This is 3 rounds.  Rest between rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - 20 seconds, as many reps as you can (no barbell)
      Cable Row - 15 reps (use same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 6 reps at 60% of Clean 1RM

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - 40 seconds, as many reps as you can (no barbell)
      Cable Row - 20 reps (same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 8 reps at 60% of Clean 1RM
      
      Round 3:
      Plate Pull - 80 feet
      Jump Squat - 60 seconds, as many reps as you can (no barbell)
      Cable Row - 25 reps (use same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 10 reps at 60% of Clean 1RM

3/25/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Push Press - 8 reps
      DB Reverse Fly - 10 reps
      Pushup - 12 reps (not hand release)

#1  BB Incline Bench Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.
      Pick a weight that is challenging but you can get 10 reps for all 4 sets.

#2  This is one round, with a 9-minute time limit.
      Air Squat - 50 reps
      Run - 300 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs
      DB Thruster - 25 reps
      Double Suicide - 1 rep on the 50-meter course

      You are done when you either finish the double suicide, or you hit 9 minutes,
      whichever comes first.

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

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

3/23/17

Warmup - Do one round of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

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

#2  This is 4 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

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

      Rest 2 minutes between rounds.  

3/22/17

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 Clean and Jerk (power or split)
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 2 reps at 70% of Clean 1RM

#2  BB Back Squat
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back at 90%

      Top weight for today should be heavier than your top weight from 3/16.  Weight
      will go up again on 3/22.

#3  BB Clean Grip Deadlift
      Work up to one heavy set x 8 reps.  No drop sets.  Weight should be heavier than
      3/16.  Weight will go up again on 3/22.

#4  Start a timer.
      EVEN minutes, do 8 reps of Cable Row at 100 lbs
      ODD minutes, do 8 reps of 24" Box Jump

      When you are not doing cable rows or box jumps, do:
      Burpee - 40 reps
      Double Under - 80 reps

      You are done when you have completed all 40 burpees and all 80 double unders.
      You can break up the burpees and double unders however you like.  Any order,
      any combination.  

3/20/17

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

#1  Cable Row
      1 set x 16 reps
      1 set x 12 reps
      1 set x 8 reps
      1 set x 24 reps

      Go as heavy as you can for each set.

#2  In any order, any combination, do:
      Burpee - 30 reps
      Sledgehammer VS Tire - 30 reps (30 reps per side, 60 total)
      DB Thruster - 30 reps
      Pushup to DB Row - 30 reps (one rep is 1 pushup + row left hand + row right hand)
      Air Squat - 30 reps

3/19/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      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

#1  BB Rack Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.  Pick a weight that is challenging
      but you can get 10 reps for all 4 sets.

#2  This is 5 rounds.
      Hand Release Pushup       20-18-16-14-12 reps
      BB Row                              10 reps each round at 55% of Clean 1RM
      Double Under                    25 reps each round
      Goblet Squat                      10 reps each round
      REST                                  60 seconds
      BB Bench Press                  2-4-6-8-10 reps

      Rest between rounds.
      For the BB Bench Press, take off 20 lbs each round.  So if you start with 
      2 reps at 225 lbs for Round 1, do 4 reps at 205 for Round 2, do 6 reps at
      185 lbs for Round 3, etc.  

3/17/17

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

#1  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 the 10 reps, then try to 
      add weight each set.

#2  Do 3 rounds of:
      Toes to Bar - 10 reps
      Med Ball Wall Balls - 13 reps
      DB Row - 16 reps (8 reps each side)
      DB Lateral Raise - 19 reps
      Prisoner Squat - 22 reps
      DB Farmer's Walk - 100 meters

      REST 1 minute between rounds.  

3/16/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Cable Row - 12 reps (light weight)
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Back Squat
      Looking to hit a somewhat heavy, but not maximal, set of 8 reps.
      There will be sets of 8 reps today, 3/22, and 3/28.  Trying to go heavier
      each time, with hopefully a PR set of 8 reps on the 28th.  So pick a 
      goal weight for today, then after as many warmup reps and sets
      as you like:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

#2  BB Clean Grip Deadlift
      Similar to back squats, there will also be sets of 8 reps on 3/22, and 3/28.
      But there are no drop sets for the deadlifts.  
      Do as many warmup sets and reps as you like.  Work up to a somewhat heavy,
      but not maximal, set of 8 reps.

#3  Working with a partner.  Only one partner is working at a time.
      Partners will alternate exercises.  Partner A will do the first exercise,
      Partner B will do the second exercise, Partner A will do the third exercise, etc.
      In 15 minutes, do as many rounds as you can of:
      
      Run 100 meters with a 50 lb DB
      BB Inverted Row - 12 reps
      Plate Pull - 40 feet
      DB Incline Bench Press - 16 reps
      Air Squat - 24 reps

3/14/17

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

#1  BB Row
      Do as many warmup sets and reps as you like.  The sets that count are:
      5 sets x 5 reps at 70% of Clean 1RM

#2  Run 800 meters in less than 4:00.
      Then immediately begin:
      Toes to Bar          1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat       10-9-8-7-6-5-4-3-2-1 rep

      This is continuous work.  Do 1 rep of Toes to Bar, then 10 Goblet Squats,
      then 2 reps of Toes to Bar, then 9 Goblet Squat Squats, etc.  

3/13/17

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

#1  Do 2 rounds of:
      Cable Row
      DB Incline Bench Press
      Sledgehammer VS Tire (30 seconds per side)

      For each exercise, do as many reps as you can in 60 seconds, then rest 60 seconds,
      then move on to the next exercise.  Rest 60 seconds between rounds.

#2  BB Bench Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 5 reps at 70% of 1RM

#3  This is 4 rounds of continuous work:
      BB Back Squat (40% of 1RM)      20-15-10-5 reps
      Hand Release Pushup                    20-15-10-5 reps

      Round 1 is 20 squats, then 20 pushups.
      Round 2 is 15 squats, then 15 pushups, etc.

3/11/17

Warmup - Do 1 round of:
      Pushup (1.5 REP) - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Jerk (Split or Power)
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 3 reps at 60% of Clean 1RM
      1 set x 3 reps at 65%
      3 sets x 3 reps at 70%

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      DB Reverse Fly - 10 reps
      Air Squat - 20 reps
      Seated DB Shoulder Press - 10 reps
      BB Row - 10 reps

      This is continuous work.  

3/10/17

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

#1  BB Power Clean + Push Press
      4 sets x (3 + 2) reps at 70% of Clean 1RM
      So one set is 3 power cleans and then 2 push presses

#2  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps.
      EVEN minutes - Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes - Box Jump

      For the Squat, PAUSE for 2 seconds at the bottom of the first rep only.
      Regular tempo on the second rep.

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

#3  In any order, any combination, do:
      Tire Pull - 100 meters with 100 lbs in the tire
      Double Under - 80 reps
      Air Squat - 60 reps
      Cable Row - 40 reps
      Burpee - 20 reps

3/8/17

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

#1  Do 6 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Squat Jump - 8 reps
      Toes to Bar - 6 reps
      Standing BB Shoulder Press - 4 reps at 65% of Shoulder Press 1RM

      This is continuous work.  

#2  DB Row
      4 sets x 10 reps per side
      Use the same weight for all 4 sets.  The weight should be challenging, but you can
      still get all 10 reps each set.  

3/7/17

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

#1  BB Bench Press
      Work up to a heavy single.  No drop sets.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Air Squat - 25 reps, then BB Row - 10 reps (65% Clean 1RM)
      2:00 - Unweighted BB Thruster - 15 reps, then Cable Row - 15 reps
      4:00 - Deadlift - 5 reps (100% Clean 1RM) then Hand Release Pushup - 25 reps

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

#3  BB Bench Press (1.5 REP)
      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 know you can do for 8 reps.  Try to add weight each set.  

3/5/17

I am posting this early.  I will be out of town this weekend. 
Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Push Press
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 2 sets x 6 reps.

#2  In any order, any combination, do:
      24" Box Jump - 20 reps
      EZ Curl Bar Nosebreaker - 30 reps
      DB Thruster - 40 reps
      Double Under - 50 reps
      Overhead Plate Walk (45 lbs) - 200 meters
      Run - 800 meters

3/4/17

Warmup - At a comfortable pace, do 5 rounds of:
      Run 25 meters (effort level R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)
      Air Squat - 7 reps

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

#2  BB Back Squat
      Do as many warmup sets and reps as you like. 
      Work up to a Heavy Single.  No drop sets.

#3  This is 3 rounds.  Round 1 looks like this:
      0:00 - BB Back Squat - as many reps as you can in 40 seconds at 50% of 1RM
      1:00 - Cable Row - 21 reps
      2:00 - DB Incline Bench Press - 14 reps
      3:00 - Tire Flip Jump Through - 7 reps
      4:00 - REST

      Round 2 starts at 5:00.  Round 3 starts at 10:00.
      Round 2 for back squats - as many reps as you can in 30 seconds at 50%.
      Round 3 for back squats - as many reps as you can in 20 seconds at 50%.

#4  This is 6 rounds.  Round 1 looks like this:
      0:00 - Plank (elbows and toes) - hold for 20 seconds, then rest 10 seconds
      0:30 - Superman Hold - hold for 20 seconds, then rest 10 seconds

      Round 2 starts at 1:00, Round 3 starts at 2:00, etc.  
      For the Superman Hold, you are on your stomach, arms straight above your head,
      legs straight.  Lift your arms and legs off the floor and hold.

3/2/17

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
      6 sets x 3 reps
      Start with a weight you can easily manage, and then try to add weight each set.

#2  Do one round of:
      Cable Row - 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

3/1/17

Warmup - Do 3 rounds of:
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  BB Bench Press with 2 second Isometric PAUSE
      Pause for 2 seconds at the bottom of each rep, about 1-3" off your chest.
      Do as many warmup sets and reps as you like.  The sets that count are
      5 sets x 4 reps at 65% or heavier of Bench Press 1 Rep Max

#2  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - Plyometric Pushup - 7 reps
      2:00 - Medicine Ball Wall Ball - 7 reps

      Round 2 starts at 3 minutes.  Round 3 starts at 6 minutes, etc.

      For the plyometric pushup, put a 45 lb bumper plate between your hands.
      From the starting position, go down and touch your chest to the bumper plate,
      then drive up as fast as you can.  Your hands come off the floor, then land on
      the bumper plate at the top of each rep.  Put your hands back down on the floor
      to start the next rep.  

#3  BB Bench Press
      7 sets x 4 reps
      This is on the minute.  Use the same weight for each set.