4/30/17

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

#1  BB Bench Press + Negatives
      Work up to a heavy set of 3 reps + 1 Negative rep
      Then take off 10% and do 3 more sets x 3 reps + 1 Negative rep
      
      Take 10 seconds to lower the weight on each Negative rep.
      Have a spotter count the 10 seconds for you and help you rerack the weight.

#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 Ball - 6 reps
      Strict Weighted Pullup - 3 reps
      BB Rack Press - 6 reps

#3  With a Partner, in any order, any combination, do:
      Double Under - 200 total reps
      Hand Release Pushup - 200 total reps

      Only one partner is working at a time.  

4/28/17

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

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

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

      Rest as needed between rounds.
      For the Burpee Broad Jump, you do a Burpee and then as
      you jump at the top of the rep, instead of jumping straight up,
      you jump as far forward as you can, then immediately begin
      the next rep.

4/27/17

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

#1  BB Clean and Jerk 
      6 sets x 1 rep at 80% of Clean 1RM

#2  BB Back Squat - Shooting for a heavy set of 2 reps.
      Go heavier than 4/21/17.  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 and 4 - 2 reps back down at 90%

#3  BB Clean Grip Deadlift
      Shooting for a heavy set of 2 reps
      Go heavier than 4/21/17.  No drop sets.  

#4  This is continuous work.  Do 4 rounds of:
      BB Back Squat - 10 reps
      BB Push Press - 5 reps
      BB Row - 10 reps
      Burpee Pullup - 5 reps
      Run 200 meters

      For the Back Squat, Push Press, and Row, use the same bar, same weight.
      You pick the weight.  

4/25/17

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  Strict Weighted Pullup
      5 sets x 5 reps
      Use the same weight for all 5 sets.  Pick a weight that is challenging
      but you can still get 5 reps every set.

#2  On the minute, do 2 reps of Power Clean at 60% of Clean 1RM
      When you are not doing Power Cleans, do:
      Double Under - 45 reps
      Goblet Squat - 35 reps
      BB Inverted Row - 25 reps
      BB Push Press - 15 reps

      You are done with #2 when you complete all reps of double under, 
      goblet squat, row, and push press.  You can do them in any order,
      any combination.  Break it up however you like.  

4/24/17

Warmup - Do 2 rounds of:
      Prisoner Squat - 16 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 8 reps at 50% of Bench Press 1RM

#1  Close Grip Bench Press
      Work up to a heavy set of 3 reps, then take off 10%
      and do 3 more sets x 3 reps
      Set up with your normal bench press grip, then move 
      each hand in 2"

#2  This is 5 rounds.
      DB Row - 10 reps each side, each round
      Hand Release Pushup      20-18-16-14-12 reps
      Air Squat                           20-22-24-26-28 reps

      Round 1 is 10 rows, 20 pushups, 20 air squats
      Round 2 is 10 rows, 18 pushups, 22 air squats
      Round 3 is 10 rows, 16 pushups, 24 air squats
      Round 4 is 10 rows, 14 pushups, 26 air squats
      Round 5 is 10 rows, 12 pushups, 28 air squats

      For the DB Rows, go up by 10 lbs each round.
      REST 30 seconds between rounds.  

4/22/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

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

#2  Do 3 rounds of:
      DB Waiter's Walk - 50 meters
      Sledgehammer VS Tire - 30 seconds per side
      Cable Row       15 reps (90 lbs) - 12 reps (110 lbs) - 9 reps (130 lbs)
      BB Thruster    15 reps (95 lbs) - 12 reps (115 lbs) - 9 reps (135 lbs)

      Rest as needed between rounds.
      For the DB Waiter's Walk, you are carrying two DB's and one hand
      is overhead while the other hand is at your side.  Switch the overhead
      hand at 25 meters.  

4/21/17

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 50 meters - 5 reps at 100% effort

#2  BB Back Squat 
      Shooting for a heavy, but not maximal, set of 2 reps.
      There will be sets of 2 reps today, 4/27/17, and 5/3/17.
      Try to go heavier each time, with hopefully a PR set of 2 reps on 5/3.
      So pick a goal weight for today, then after as many warmup sets and reps
      as you like:
      Set 1 - 2 reps as 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3 and 4 - 2 reps back down at 90%

#3  BB Clean Grip Deadlift
      Similar to back squats, there will be sets of 2 reps today, on 4/27/17, and 5/3/17.
      But there are no drop sets for the deadlifts.
      For today, work up to a somewhat heavy set of 2 reps.
      Let's be smart on these heavy deadlifts.  Butt down, chest up, and if you
      can't maintain good posture throughout the lift then the weight is TOO HEAVY.  
      I would much rather you do a lighter weight with good technique than a heavy
      weight with poor technique.  

#4  In 12 minutes, with a partner, do as many rounds as you can of:
      Air Squat - 18 reps
      Burpee - 12 reps
      Hand Release Pushup - 15 reps
      BB Rack Press - 6 reps
      BB Row - 6 reps 

      Use the same weight for the Rack Press and BB Row

      Only one partner is working at a time and you alternate exercises.
      So Partner A does the Air Squats, then Partner B does the Burpees, 
      Partner A does the Pushups, Partner B does the Rack Presses, Partner
      A does the Rows, Partner B does the Air Squats, etc. 

4/19/17

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

#1  Clean Grip BB Row 
      6 sets x 5 reps at 65% of Clean 1RM
      Do a set every minute.

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

      You are done with #2 when you complete 50 Burpees

4/18/17

Warmup - Do one round of:
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 16 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Thruster - 8 reps

#1  BB Bench Press (1.5 REP)
      Work up to a heavy set of 6 reps
      Then take off 10% and do 2 more sets x 6 reps

#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

4/16/17

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps (light weight)
      Pushup (1.5 REP) - 10 reps

#1  Standing BB Shoulder Press
      Do as many warmup sets and reps as you like.
      The sets that count are:
      3 sets x 6 reps at 75% of Shoulder Press 1 Rep Max

#2  Do 5 rounds of:
      Seated DB Shoulder Press      15-12-9-6-3 reps
      Tire Flip Jump Through         3 reps
      BB Row                                     6 reps at 65% of Clean 1 Rep Max
      DB Thruster                             9 reps
      
      REST 1 minute between rounds.  
      Add weight each round to the DB Shoulder Press.
      So round 1 is 15 presses, 3 tire flip jump throughs, 6 rows, and 9 thrusters.
      Round 2 is 12 presses, 3 tire flip jump throughs, 6 rows, and 9 thrusters, etc.  

4/15/17

Warmup - Do 2 sets x 15 reps of Air Squats, then
with an unweighted BB, do 1 round of:
      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)
      PAUSE with the bar at mid-shin for ONE SECOND on each rep
      (So you are pausing right after you separate the bar from the floor)
      4 sets x 2 reps at 75% of Clean 1RM
      (One set is clean + jerk, then clean + jerk)

#2  BB Back Squat 
      Going for a 4 Rep Max.  Try to go heavier than 4/9/17.
      Do as many warmup sets and reps as you like.  The sets that count are:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight
      Set 3 - 4 reps at 90%
      Set 4 - 4 reps at 90%

#3  BB Clean Grip Deadlift
      Going for a 4 Rep Max.  Try to go heavier than 4/9/17.
      Do as many warmup reps and sets as you like.  No drop sets.

#4  In any order, in any combination, do:
      Goblet Squat - 40 reps
      Hand Release Pushup - 40 reps
      DB Row - 40 reps each side
      Medicine Ball Wall Ball - 40 reps
      DB Shrug - 40 reps
      Burpee - 40 reps

      This is continuous work.  You can do these exercises in any order and you
      can break up the reps in any way you like. 

4/13/17

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

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 3 sets x 8 reps
      Go up in weight every set.

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

      Rest 3 minutes between rounds.  

4/12/17

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

#1  BB Bench Press 
      4 sets x 6 reps with a 2 second PAUSE at the bottom of each rep
      The sets that count are at 70% of Bench Press 1RM, or heavier.

#2  This is 5 rounds:
      BB Back Squat                      6-9-12-15-18 reps at 40% of Back Squat 1RM
      DB Incline Bench Press        6-9-12-15-18 reps (all rounds at same weight)
      Run 150 meters with a 20 lb DB (or heavier)

      Rest as needed between rounds.  

#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.  

4/10/17

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 5 reps
      Shoulder Press - 5 reps
      Clean Grip Row - 5 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
      Try to add weight each set.

#2  In 12 minutes, do as many rounds as you can of:
      Seated Alternating DB Shoulder Press - 12 reps (6 reps each side)
      BB Shrug - 12 reps
      American Kettlebell Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      REST - 45 seconds

4/9/17

Warmup - Do one round of:
      Air Squat - 15 reps
      DB Incline Bench Press - 10 reps (light weight)
      DB Row - 5 reps per side (light weight)
      Jump Squat - 10 reps
      DB Incline Bench Press - 10 reps (light weight + 10 lbs)
      DB Row - 5 reps per side (light weight + 10 lbs)
      24" Box Jump - 5 reps

#1  Box Jump
      5 sets x 3 reps
      First set that counts is at 30" and then try to add height each set.

#2  BB Back Squat
      Going for a heavy, but not maximal, set of 4 reps.
      Go heavier than 4/3/17.  Pick a goal weight for today,
      then after as many warmup sets and reps as you like:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today
      Set 3 - 4 reps at 90%
      Set 4 - 4 reps at 90%

#3  BB Clean Grip Deadlift
      Do as many warmups sets and reps as you like.
      Work up to a heavy set of 4 reps.  Go heavier than 4/3/17.
      No drop sets.  

#4  Do one round of:
      BB Thruster - 5 reps (135 lbs, 2 second PAUSE at the TOP of each rep)
      Hand Release Pushup - 15 reps
      Cable Row - 25 reps
      Double Under - 35 reps
      Air Squat - 45 reps
      REST 2 minutes
      Air Squat - 45 reps
      Double Under - 35 reps
      Cable Row - 25 reps
      Hand Release Pushup - 15 reps
      BB Thruster - 5 reps (135 lbs, 2 second PAUSE at the TOP of each rep)

4/7/17

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Push Press - 9 reps
      Unweighted BB Back Squat - 6 reps

#1  DB Row
      This is 3 sets.  For each set, do 10 reps each side, then immediately, with
      a DB that is 10 lbs heavier, do 6 reps each side.  Both the 10's and the
      6's should be heavy.

#2  This is 5 rounds.  Rounds start on the even minutes.
      0:00 - Air Squat - 20 reps, then Pullup - x reps
      2:00 - Air Squat - 20 reps, then Pullup - x + 2 reps
      4:00 - Air Squat - 20 reps, then Pullup - x + 4 reps
      6:00 - Air Squat - 20 reps, then Pullup - x + 6 reps
      8:00 - Air Squat  -20 reps, then Pullup - x + 8 reps

      You pick how many pullups for the first round.  So if you pick 
      8 reps for the first round, you would do 10 pullups for round 2, 
      12 pullups for round 3, etc.  Try to pick a number that is 
      challenging but you can finish all 5 rounds. 

4/6/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Floor Press
      4 sets x 6 reps
      Use the same weight for all 4 sets.  Weight should be challenging
      but you can still get 6 reps each set.

#2  This is 4 rounds, with a partner.
      Both partners are working at the same time.  
      One round is:

      1) Partner A - Burpee - 12 reps
      2) Partner B - Weighted Plank (25 lb bumper plate) until your partner completes 
                               the 12 Burpees, then switch exercises.  Then do:
      3) Partner A - Hand Release Pushup - 18 reps
      4) Partner B - Cable Row (100 lbs) - do as many reps as you can until
                               your partner completes the 18 pushups, then switch exercises

      Rest 1 minute between rounds. 

4/4/17

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

#1  Standing BB Shoulder Press
      Do as many warmup sets and reps as you like.
      The sets that count are:
      5 sets x 4 reps at 80% of Shoulder Press 1 Rep Max

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      EZ Curl Bar Nosebreaker - 12 reps
      18" Squat Box Jump - 9 reps
      Seated DB Shoulder Press - 6 reps
      REST - 60 seconds
      Double Under - as many reps as you can in 60 seconds

      Rest 60 seconds between rounds.  

4/3/17

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 (Power or Split)
      4 sets x (2+2+1) reps at 65% of Clean 1RM
      One set is 2 hang cleans, then 2 front squats, then 1 jerk.
      For the hang clean, bring the bar down to just above the knee.

#2  BB Back Squat
      Shooting for a heavy, but not maximal, set of 4 reps.
      There will be sets of 4 reps today, 4/9, and 4/15.  Trying to go
      heavier each time, with hopefully a PR set of 4 reps on the 15th.
      So pick a goal weight for today, then after as many warmup
      sets and reps as you like:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today
      Sets 3 and 4 - 4 reps back down at 90%

#3  BB Clean Grip Deadlift
      Similar to back squats, there will also be sets of 4 reps on 4/9 and 4/15.
      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 4 reps.

#4  This is 7 rounds of continuous work:
      DB Row - 6 reps each side (same reps each round)
      Hand Release Pushup        3-6-9-12-15-18-21 reps
      Air Squat                            3-6-9-12-15-18-21 reps

      Round 1 is 6 reps of DB Row, then 3 Pushups, then 3 Air Squats.
      Round 2 is 6 reps of DB Row, then 6 Pushups, then 6 Air Squats.
      Round 3 is 6 reps of DB Row, then 9 Pushups, then 9 Air Squats, etc.  

4/1/17

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

#1  BB Row
      Do as many warmup reps and sets as you like.
      The sets that count are:
      6 sets x 3 reps at 75% of Clean 1RM

#2  With a partner, alternate whole rounds of:
      BB Push Press - 7 reps
      Burpee - 7 reps

      Each partner does 7 rounds 
      Partner A does 7 push presses and 7 burpees, then
      Partner B does 7 push presses and 7 burpees, etc.