6/30/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Clean Grip Row - 9 reps
      Back Squat - 12 reps

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

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      DB Reverse Fly - 10 reps
      Unweighted BB Squat Jump - 10 reps
      DB Incline Bench Press - 10 reps
      DB Shrug - 10 reps
      Burpee Pullup - 10 reps  

6/29/17

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

#1  BB Bench Press
      There will be 10s today, July 5th, and July 11th.  Shoot for a moderate 10
      today, then heavier on July 5th, and then hopefully a 10RM on July 11th.
      For today:
      Set 1 - 10 reps at 90% of your goal weight for today
      Set 2 - 10 reps at goal weight for today
      Set 3 - 10 reps back down at 90%

#2  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      Inverted BB Row - 15 reps
      REST 2 minutes

#3  With a partner, do 150 total Hand Release Pushups
      Only one partner is working at a time.

6/27/17

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

#1  Standing BB Shoulder Press
      8 sets x 4 reps
      Try to use the same weight every set.
      Sets begin on the minute.  Set 1 is at 0:00, Set 2 is at 1:00, etc.

#2  In any order, any combination, do:
      Medicine Ball Wall Balls - 25 reps
      BB Row - 25 reps
      Plate Front Raise - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps
      

6/26/17

Warmup - Do 1 set x 20 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
      4 sets x 1 rep at 85% of Clean 1RM

#2  BB Back Squat
      There will be 10s today, July 2nd, and July 8th.  Shoot for a moderate 10
      today, then heavier on July 2nd, and then close to 10RM or heavier on July 8th.
      For today:
      Set 1 - 10 reps at 90% of your goal weight for today
      Set 2 - 10 reps at goal weight for today
      Set 3 - 10 reps back down at 90%

#3  Do one round of:
      Hand Release Pushup - 32 reps
      Air Squat - 28 reps
      DB Lateral Raise - 24 reps
      Cable Row - 20 reps
      Burpee - 16 reps
      REST 2 MINUTES
      Hand Release Pushup - 16 reps
      Air Squat - 20 reps
      DB Lateral Raise - 24 reps
      Cable Row - 28 reps
      Burpee - 32 reps

6/24/17

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Clean Grip Row - 12 reps

#1  BB Clean Grip Deadlift with a PAUSE
      1 set x 3 reps at 90% of Clean 1RM
      1 set x 3 reps at 95%
      2 sets x 3 reps at 100%
      Pause for 1 second at mid-shin on the way up.

#2  With a partner, in 12 minutes, do as many rounds as you can of:
      18" Squat Box Jump - 12 reps
      Pullup - 18 reps
      BB Push Press - 24 reps
      Goblet Squat - 30 reps  

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

6/23/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Incline Bench Press (1.5 REP)
      Work up to a heavy set of 3 reps, then take off 10%
      and do 2 more sets x 3 reps.

#2  This is 6 rounds.
      R1 - Do A
      R2 - Do A and B
      R3 - Do A, B and C
      R4 - Do A, B, C and D
      R5 - Do A, B, C, D and E
      R6 - Do A, B, C, D, E and F

      Rest one minute between rounds.
      
      A) Seated DB Shoulder Press - 10 reps
      B) BB Row - 12 reps
      C) Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      D) Cable Row - 20 reps
      E) Sledgehammer VS Tire - 30 seconds per side
      F) Plate Pull - 80 feet

6/21/17

Warmup - Do one round of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 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  This is continuous work.  Do 4 rounds of:
      Run 100 meters with a 40 lbs DB
      DB Row - 7 reps each side (heavy)
      Medicine Ball Wall Ball - 14 reps

6/20/17

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

#1  Box Jump
      6 sets x 3 reps
      Start at 30" then try to add height each set.

#2  BB Back Squat
      1 set x 2 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 85%
      1 set x 2 reps at 90%
      1 set x as many reps as you can at 92%

#3  BB Clean Pulls
      1 set x 3 reps at 85% of Clean 1RM
      1 set x 3 reps at 90%
      2 sets x 3 reps at 95%

#4  Do 2 rounds of:
      Pullup - 15 reps
      Double Under - 50 reps
      REST - 1 minute
      Hand Release Pushup - 20 reps
      Prisoner Squat - 40 reps
      REST - 1 minute
      BB Clean Grip Row - 15 reps
      American Kettlebell Swing - 30 reps
      REST - 1 minute
      Burpee - 20 reps 
      Weighted Plank - 1 minute (elbows and toes, 25 lb bumper on your back)
      REST - 1 minute

      Rest between rounds is also one minute.  

6/18/17

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

#1  Cable Row
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps
      1 set x 20 reps

      Go as heavy as you can for each set.

#2  Every EVEN minute - Double Under - 20 reps
      Every ODD minute - Strict Unweighted Pullups

      For the pullups, you pick the number for the first set.  Let's say you
      pick 7 reps for the first set, for example.  For the second set, you would
      do 8 reps, and continue to add one rep every odd minute.  You are done
      when either you fail to complete the required number of reps for
      that minute, or you finish 8 sets of pullups.  So if you started with 7 reps, 
      your last set would be 14 reps.  Try to pick a starting number that will
      allow you to get through at least 5 sets, and hopefully all 8.  

6/17/17

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

#1  Do one round of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - same weight as the set of 10, go to failure

#2  BB Rack Press
      5 sets x 3 reps
      Do as many warmup sets as you like.
      Start at 75% of Bench Press 1RM, then add weight by feel.  

#3  The is the same as #1.  Do one round of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - same weight as the set of 10, go to failure

#4  On the 50 meter course, run 1000 meters in less than 4:30. 
      So if you run each 100 meters in 27 seconds, you will finish 
      right at 4:30.

6/15/17

Warmup - Do 1 round of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  Standing BB Shoulder Press
      3 sets x 8 reps
      Use the same weight for all 3 sets.

#2  Start a timer.  At the start of every minute, do 6 Strict Unweighted Pullups.
      When you are not doing pullups, do:
      Hand Release Pushup - 40 reps
      Double Under - 120 reps

      You can do the pushups and double unders in any order or combination.
      You are done with #2 when you complete all reps of pushups and double unders.

6/14/17

Warmup - Air Squat - 2 sets x 15 reps, then 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
      
#1  Low Hang Clean + Front Squat + Jerk
      4 sets x (1+1+1) at 80% of Clean 1RM
      One set is one low hang clean, then one front squat, then one jerk.
      Low hang is to mid-shin.

#2  BB Back Squat
      Work up to a heavy set of 3 reps.  No drop sets.

#3  Do one round of:
      Burpee - 10 reps
      24" Box Jump - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 40 reps
      Burpee - 10 reps
      Air Squat - 60 reps
      Burpee - 10 reps
      Plate Pull - 80 feet
      Burpee - 10 reps

6/12/17

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

#1  Strict Weighted Pullup
      1 set x 9 reps
      1 set x 6 reps
      4 sets x 3 reps
      Try to add weight each set if you can.

#2  This is 5 rounds.
      0:00 - DB Thruster - 10 reps, then BB Row - 15 reps
      2:00 - DB Thruster - 12 reps, then BB Row - 13 reps
      4:00 - DB Thruster - 14 reps, then BB Row - 11 reps
      6:00 - DB Thruster - 16 reps, then BB Row - 9 reps
      8:00 - DB Thruster - 18 reps, then BB Row - 7 reps

      Use the same weight for thrusters and for rows for all 5 rounds.  

6/11/17

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  BB Bench Press + NEGATIVES
      1 set x 4 reps + 1 Negative rep at 70% of Bench Press 1RM
      1 set x 4 reps + 1 Negative rep at 75%
      3 sets x 4 reps + 1 Negative rep at 80%

      For the negative reps, take 10 seconds to lower the weight.  Have a 
      spotter time you and help you rerack the weight after the negative.

#2  Start a timer.  You are going to work for a minute, then rest a minute.
      Work for a minute, then rest a minute, etc.  During your work minutes,
      in any order, any combination, do:
      DB Row - 40 total reps (20 reps each side, 60 lb DB)
      Air Squat - 40 reps
      Hand Release Pushup - 40 reps
      Cable Row - 40 reps at 100 lbs
      Medicine Ball Wall Ball - 40 reps

6/9/17

Warmup - 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 Jerk (power or split)
      Work up to:
      1 set x 2 reps at 70% of Clean 1RM
      1 set x 2 reps at 77%
      1 set x 2 reps at 85%

#2  Do 2 rounds of:
      BB Ground to Overhead - 5 reps at 135 lbs
      18" Squat Box Jump - 10 reps
      BB Shrug - 15 reps
      DB Incline Bench Press - 20 reps
      Air Squat - 25 reps
      Sledgehammer VS Tire - 30 seconds per side
      Plate Pull - 40 feet

      Rest 3 minutes between rounds.

6/8/17

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

#1  BB Back Squat
      1 set x 4 reps at 80% of Back Squat 1RM
      1 set x 3 reps at 85%
      1 set x 2 reps at 90%
      1 set x 1 rep at 92%
      1 set x 1 rep at 95%

#2  BB Clean Grip Deadlift
      5 sets x 3 reps at 110% of Clean 1RM

#3 This is 4 rounds.  Round 1 looks like this:
      0:00 - Burpee - 9 reps
      1:00 - Cable Row - 12 reps
      2:00 - Hand Release Pushup - 15 reps
      3:00 - Double Under - 18 reps

      Round 2 starts at 4:00.
      Do 12 Burpees, 15 Rows, 18 Pushups, and 21 Double Unders.

      Round 3 starts at 8:00.
      Do 15 Burpees, 18 Rows, 21 Pushups, and 24 Double Unders.

      Round 4 starts at 12:00.
      Do 18 Burpees, 21 Rows, 24 Pushups, and 27 Double Unders.

      You are done when you either complete all 4 rounds, or you fail
      to complete the required number of reps before the start of the next
      minute.  

6/6/17

Warmup - Do one round of:
      Pushup - 20 reps (not hand release)
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Back Squat - 20 reps

#1  BB Clean Grip Row
      5 sets x 6 reps at 70% of Clean 1RM

#2  In 12 minutes, do as many rounds as you can of:
      Standing BB Shoulder Press - 6 reps at 70% of 1RM
      Toes to Bar - 9 reps
      Double Goblet Squat - 12 reps
      Cable Row - 15 reps
      DB Farmer's Walk - 100 meters

6/5/17

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      Cable Row - 12 reps (light weight)
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press (1.5 REP)
      Do 4 reps every set.
      Begin a set every 3 minutes.
      Start at 60% of your 1RM, then ADD 10 lbs each set until you fail.

#2  Do 2 rounds of:
      Suicide + Hand Release Pushups - 1 rep
      Double Under - 75 reps
      Air Squat - 50 reps
      Tire Pull - 25 meters with 100 lbs in the tire

      REST 1 minute between rounds.
      For the suicide + Hand Release Pushups, every time you are at the
      start or return to the start line, do 8 Hand Release Pushups.  So you do
      8 pushups at the start line before you run, then every time you return to
      the start line, also do 8 pushups.  For one suicide, you do 40 pushups.

6/3/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Back Squat - 9 reps
      Standing Shoulder Press - 6 reps

#1  BB Push Press
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#2  Start a timer.
      On EVEN minutes, do 5 reps of Strict Unweighted Pullup
      On ODD minutes, do 10 reps of 24" Box Jump

      When you are not doing Pullups or Box Jumps, do Burpees.
      You are done with #2 when you have completed 60 Burpees.

6/2/17

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 10 rep

#1  Low Hang clean + Front Squat + Jerk (power or split)
      4 sets x (2 + 2 + 1) at 75% of Clean 1RM
      So one set = 2 hang cleans + 2 front squats + 1 jerk
      Low hang is to mid-shin.

#2  BB Back Squat
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 3 reps at 75% of Back Squat 1RM
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%
      1 set x 3 reps at 90%

#3  This is 5 rounds.
      0:00 - BB Row - 10 reps, DB Incline Bench Pr - 22 reps, Goblet Squat - 18 reps
      3:00 - BB Row - 12 reps, DB Incline Bench Pr - 20 reps, Goblet Squat - 20 reps
      6:00 - BB Row - 14 reps, DB Incline Bench Pr - 18 reps, Goblet Squat - 22 reps
      9:00 - BB Row - 16 reps, DB Incline Bench Pr - 16 reps, Goblet Squat - 24 reps
      12:00 - BB Row - 18 reps, DB Incline Bench Pr - 14 reps, Goblet Squat - 26 reps