5/31/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  BB Clean Grip Deadlift
      1 set x 4 reps at 70% of Clean 1RM
      1 set x 4 reps at 80%
      1 set x 4 reps at 90%
      1 set x 4 reps at 95%
      1 set x 4 reps at 100%
      PAUSE for one second on the way up, when the barbell
      is at mid-shin.  That is right after the barbell breaks
      contact with the floor.  

#2  This is one round.  Do as many reps as you can of each exercise
      in one minute, then rest for one minute, then move on to the 
      next exercise.

      DB Pushup to DB Row 
      Unweighted BB Squat Jumps
      45 lb Plate Overhead Walk
      Cable Row
      Plate Pull
      Burpee Pullup

5/30/17

Warmup - Do one round of:
      DB Reverse Fly - 20 reps (light weight)
      Pushup (1.5 REP) - 10 reps
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      5 sets x 6 reps 
      Use the same weight for all 5 sets.  Pick a weight that is challenging
      but you can still get all 6 reps every set.  

#2  With a partner, in 16 minutes, do as many rounds as you can of:
      Medicine Ball Wall Ball - 20 reps
      24" Box Jump - 20 reps
      BB Row - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 40 reps
      Double Under - 40 reps

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

5/28/17

Warmup - Do 3 rounds of:
      DB Row - 5 reps per side (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 15 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

      Add weight each set.

#2  Do 2 rounds of:
      Seated DB Shoulder Press - 12 reps
      BB Shrug - 12 reps
      Pullup - 12 reps
      Plank - 1 minute
      REST - 1 minute
      BB Row - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Burpee - As many reps as you can in one minute
      REST - 1 minute

5/27/17

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

#1  Run 100 meters - 3 reps at 100%
      Rest between reps

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 4 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 90% 
      1 set x 1 rep at 95%

#3  This is 2 rounds.
      At the start of each minute, do one rep of Power Clean + Power Jerk
      at 60% of Clean 1RM.  Round 1 looks like this:
      0:00 - PC+PJ - 1 rep, then 30" Box Jump - 5 reps
      1:00 - PC+PJ - 1 rep, then Medicine Ball Wall Ball - 10 reps
      2:00 - PC+PJ - 1 rep, then Hand Release Pushup - 15 reps
      3:00 - PC+PJ - 1 rep, then Cable Row - 20 reps
      4:00 - PC+PJ - 1 rep, then Double Under - 25 reps

      Round 2 starts at 6:00.

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

5/25/17

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

#1  Cable Row - This is 2 sets.  
      Start with a weight you think you can get 12 reps with.
      The goal is 12 reps, but do as many complete reps as you can
      followed by 2 partial reps.  Immediately drop 20 lbs and again
      do as many complete reps as you can followed by 2 partial reps.
      
      Rest, then for set 2, start with a weight you think you can get for 
      8 reps.  But again, do as many complete reps as you can followed
      by 2 partial reps.  Immediately drop 20 lbs and again do as many
      complete reps as you can followed by 2 partial reps. 

#2  This is 8 rounds of continuous work:
      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
      Standing BB Shoulder Press      4 reps each round at 70% of 1RM

5/24/17

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
      5 sets x 6 reps
      All sets are at 90% of your bench press 6 Rep Max

#2  Do 5 rounds of:
      Clean Grip Deadlift - 3 reps at 110% of Clean 1RM
      BB Rack Press - 6 reps
      BB Row - 9 reps
      Hand Release Pushup - 12 reps

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

5/22/17

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

#1  Seated DB Shoulder Press
      4 sets x 12 reps
      Use the same weight for all 4 sets.

#2  This is continuous work.  Do 6 rounds of:
      BB Push Press      2-4-6-8-10-12 reps
      DB Reverse Fly    12 reps each round
      Double Under       24 reps each round

      Use the same weight for all 6 rounds of Push Press.

5/21/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Unweighted BB Push Press - 6 reps
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Power Jerk - 6 reps
      Unweighted BB Front Squat - 6 reps
      
#1  BB Hang Clean + Front Squat + Power Jerk
      4 sets x (2 + 4 + 2) at 65% of Clean 1RM
      So one set is 2 hang cleans + 4 front squats + 2 power jerks
      For the hang cleans, go down to the knee.

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 2 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 86%
      1 set x 2 reps at 92%

#3  Start a timer.
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - do 7 Burpees

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

5/19/17

Warmup - Do one round of:
      Air Squat - 15 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Strict Weighted Pullup
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

      Add weight each set.  

#2  With a partner, in 12 minutes, do as many rounds as you can of:
      DB Thruster - 8 reps
      Medicine Ball Wall Ball - 8 reps
      DB Row - 10 reps (5 reps per side)
      BB Row - 10 reps
      Hand Release Pushup - 12 reps

      Only one partner is working at a time.
      ALTERNATE EXERCISES.  So Partner A does thrusters, Partner B
      does wall balls, Partner A does DB rows, Partner B does BB rows, 
      Partner A does pushups, Partner B does thrusters, etc.  

5/18/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      Set 1 - Max Reps at 225 lbs
      Set 2 - If you get more than 10 reps on Set 1, do Max Reps at 275 lbs
                 If you get less than 10 reps on Set 1, do Max Reps at 175 lbs

      Rest between sets.  

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps

      REST - 2 minutes
      Burpee - 20 reps
      REST - 2 minutes

      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Incline Bench Press
      1 set x 12 reps
      1 set x 8 reps
      1 set x 4 reps
      Add weight each set.  

5/16/17

Warmup - Do one 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 Push Press
      5 sets x 5 reps
      Use the same weight for all 5 sets.
      Pick a weight that is challenging but you can get all 5 reps each set.  

#2  With a partner, alternate whole rounds of:
      Toes to Bar - 5 reps
      DB Thruster - 10 reps

      Each partner does 6 rounds.
      Partner A does 5 Toes to Bar and 10 DB Thrusters
      Partner B, does 5 Toes to Bar and 10 DB Thrusters, etc.  

5/15/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Standing Shoulder Press - 5 reps
      Clean Grip Row - 10 reps
      Jump Squat - 5 reps (barbell is across your traps)

      Then do 4 sets of BB Back Squat:
      5 reps at 40%, 5 reps at 50%, 3 reps at 60%, 3 reps at 65%
      PAUSE for 2 seconds on the 1st rep of each set.

#1  Start a timer.  This is 20 total sets (10 sets of squats, 10 sets of box jumps)
      EVEN minutes - BB 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 for 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

#2  Do one round of:
      BB Clean Grip Deadlift - 5 reps
      Pullup - 5 reps
      Double Under - 50 reps
      BB Clean Grip Deadlift - 4 reps
      Pullup - 6 reps
      Double Under - 40 reps
      BB Clean Grip Deadlift - 3 reps
      Pullup - 7 reps
      Double Under - 30 reps
      BB Clean Grip Deadlift - 2 reps
      Pullup - 8 reps
      Double Under - 20 reps
      BB Clean Grip Deadlift - 1 rep
      Pullup - 9 reps
      Double Under - 10 reps

      Weight for deadlift is 100% of Clean 1RM

5/13/17

Warmup - At a comfortable pace, do 4 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Row      4 sets x 10 reps
      Use the same weight for all 4 sets.  Try to pick a weight that is challenging
      but allows you to get all 10 reps each set.

#2  Every 90 seconds, begin a round of:
      BB Inverted Row - 10 reps
      DB Incline Bench Press - 10 reps
      Unweighted BB Jump Squat - 10 reps

      Do 6 rounds total.
      Rounds begin at 0:00, 1:30, 3:00, 4:30, 6:00, and 7:30.

     

5/12/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 9 reps

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

#2  This is 2 rounds.  Start a timer.  Round 1 looks like this:
      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 - DB Incline Bench Press - 20 reps
      5:00 - BB Back Squat - 20 reps at 40% of Squat 1 Rep Max

      Round 2 starts at 7:00.

#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.  

5/10/17

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

#1  Standing BB Shoulder Press
      Work up to a heavy single.

#2  This is 3 rounds of continuous work.
      Burpee Pullup                               4-7-10 reps
      Plate Front Raise                          6-9-12 reps
      BB Row                                          8-11-14 reps
      Seated DB Shoulder Press           10-13-16 reps

      For round 1, do 4 burpee pullups, 6 front raises, 8 rows, and 10 presses
      For round 2, do 7 burpee pullups, 9 front raises, 11 rows, and 13 presses
      For round 3, do 10 burpee pullups, 12 front raises, 14 rows, and 16 presses

      Use the same weight all 3 rounds for BB Row.
      Use the same weight all 3 rounds for DB Shoulder Press.  

5/9/17

Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB, 
      do 2 rounds 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 + Jerk
      Work up to a heavy single.

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

#3  Do one round of:
      Air Squat - 50 reps
      Tire Pull - 25 meters with 100 lbs in tire
      Pushup to DB Row - 15 reps
      Run 400 meters
      REST 60 seconds
      Reverse Bear Crawl - 50 meters
      BB Inverted Row - 25 reps
      Burpee - 15 reps
      Run 400 meters

5/7/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 10 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 10 reps

#1  DB Row
      1 set x 12 reps each side
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Go as heavy as you can on each set.

#2  Do 2 rounds of:
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM
      Medicine Ball Wall Ball - 10 reps
      EZ Curl Bar Nosebreaker - 15 reps
      American Kettlebell Swing - 20 reps
      Cable Row - 25 reps
      Sledgehammer VS Tire - 30 seconds of work each side
      Double Under - 35 reps
      Plate Pull - 40 feet

      REST 3 minutes between rounds.  

5/6/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 15 reps (light weight)
      DB Incline Bench Press - 15 reps (light weight)

#1  BB Bench Press with a 2 second Isometric PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 3 reps - Start at 75% of Bench Press 1RM.  Try to add weight each set.  

#2  Start a timer.  You are going to work for a minute, then rest a minute.  Work 
      a minute, then rest a minute, etc.  During your work minutes, in any order, 
      any combination, do:
      BB Ground to Overhead - 12 reps with 135 lbs
      24" Box Jump - 18 reps
      BB Row - 24 reps at 135 lbs
      Goblet Squat - 30 reps
      Hand Release Pushup - 36 reps

#3  BB Bench Press
      6 sets x 3 reps
      Sets are every minute, on the minute.  Use the same weight for all 6 sets.  

5/4/17

Warmup - With an unweighted BB, do 1 round of:
      Standing Shoulder Press - 5 reps
      Back Squat - 10 reps
      Push Press - 5 reps
      Front Squat - 10 reps
      Power Jerk - 5 reps

#1  BB Jerk (power or split)
      Work up to a heavy set of 2 reps
      Then take off 10% and do 2 more sets x 2 reps

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Balls - 15 reps, then Cable Row - 15 reps
      2:00 - Standing BB Shoulder Press - 5 reps, then Tire Flip Jump Through - 5 reps

      BB Shoulder Press is at 70% of 1 Rep Max
      Round 2 starts at 4:00.  Round 3 starts at 8:00.

5/3/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps
      DB Reverse Fly - 12 reps
      Air Squat - 9 reps
      Jump Squat - 6 reps
      Squat Box Jump - 3 reps to an 18" box

#1  Depth Jump - 5 sets x 3 reps
      Set up an 18" box and a 24" box, about 3 feet apart.
      Step off the 18" box, land with both feet on the ground and immediately
      jump up onto the 24" box.  Try to limit the ground contact time.
      Start at 24" and try to add height each set.

#2  BB Back Squat - Going for a 2 Rep Max today
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 2 reps at 90% of 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 - Going for a 2 Rep Max today
      Do as many warmup reps and sets as you like.
      Work up to a 2 Rep Max.  No drop sets.

#4  This is 6 rounds:
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do B, C, D, E and F
      Round 3 - Do C, D, E and F
      Round 4 - Do D, E an F
      Round 5 - Do E and F
      Round 6 - Do F

      A) Double Under - 60 reps
      B) Air Squat - 30 reps
      C) Hand Release Pushup - 20 reps
      D) American Kettlebell Swing - 15 reps
      E) BB Row - 12 reps
      F) Burpee - 10 reps

      Rest as needed between rounds.  

5/1/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Clean Grip Row - 12 reps
      Pushup (1.5 REP) - 9 reps

#1  Cable Row
      5 sets x 12 reps
      Use the same weight for all 5 sets.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#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, etc.