8/1/17

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Jerk (power or split) - 5 reps

#1  BB Clean and Jerk (power or split)
      Do as many warmup reps and sets as you like, then do:
      1 set x 2 reps at 82.5% of Clean 1RM
      4 sets x 1 rep at anything above 82.5%

#2  BB Back Squat 
      There will be triples today, August 7th, and August 13th.
      Shoot for a moderately heavy triple today, then heavier on August 7th,
      then hopefully a PR triple on August 13th.
      For today, do as many warmup reps and sets as you like, then do:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at your goal weight for today
      Sets 3, 4, and 5 - 3 reps back down at 90%

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

      Air Squat
      BB Inverted Row
      Plank (elbows and toes)
      24" Box Jump
      Sledgehammer VS Tire (switch sides at 22 or 23 seconds)
      Plate Pull (go as far as you can in 45 seconds)

7/30/17

Warmup - Do 2 rounds of:
      DB Row - 10 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 20 reps

#1  Do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps
      Double Under - 60 reps

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

#3  (Same as #1) Do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps
      Double Under - 60 reps

7/29/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 9 reps
      Unweighted BB Front Squat - 6 reps
      Pushup - 15 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then do:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - Trying to hit a 5 Rep Max (heavier than 7/23/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#2  This is 5 rounds:
      BB Rack Press                     2-4-6-8-10 reps (use the same weight all 5 rds)
      BB Clean Grip Deadlift      4 reps each round at 100% of Clean 1RM
      Hand Release Pushup         20-18-16-14-12 reps
      Air squat                              25 reps each round

      Rest 1 minute between rounds.
      For the rack press, do 2 reps the first round, 4 reps the second round, etc.
      For the pushups, do 20 reps the first round, 18 reps the second round, etc. 

7/27/17

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

#1  BB Push Press + BB Power Jerk
      4 sets x (3+3)
      One set is 3 push presses + 3 power jerks
      Start with 50% of your jerk 1RM and work up to a heavy 3 + 3.

#2  This is 4 rounds.  One round is:
      BB Front Squat - 3 reps at 55% of your front squat 1RM
      Toes to Bar - 10 reps
      Burpee - 10 reps
      BB Row - 10 reps

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

7/26/17

Warmup - Do 5 rounds of:
      Air Squat - 10 reps
      Run 25 meters (effort level for 5 rounds is 50%, 60%, 70%, 80% and 90%)

#1  Run 25 meters x 8 reps at 100% effort level

#2  BB Power Clean
      4 sets x 2 reps at 70% of Clean 1RM

#3  BB Back Squat
      Do as many warmup reps and sets as you like, then:
      Set 1 - 5 reps at 90% of goal weight for today
      Set 2 - Trying to hit a 5 Rep Max (heavier than 7/20/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#4  In 8 minutes, do as many rounds as you can of:
      Tire Flip Jump Through - 4 reps
      BB Thruster - 8 reps
      DB Row - 16 reps (8 reps each side)
      Double Under - 32 reps

      This is continuous work.  

7/24/17

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

#1  Cable Row
      1 set x 16 reps
      1 set x 12 reps
      3 sets x 8 reps

      Go as heavy as you can on each set.

#2  In 10 minutes, do as many rounds as you can of:
      Burpee Pullup - 10 reps
      Seated DB Shoulder Press - 10 reps
      BB Inverted Row - 10 reps
      Medicine Ball Wall Ball - 10 reps
      EZ Curl Bar Nosebreaker - 10 reps
      BB Shrug - 10 reps

      This is continuous work.  

7/23/17

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then do:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at 100% of your goal weight for today (heavier than 7/17/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#2  This is 6 rounds of continuous work.
      R1 - BB GTOH - 6 reps, Toes to Bar - 5 reps, Hand Release Pushup - 14 reps
      R2 - BB GTOH - 5 reps, Toes to Bar - 7 reps, Hand Release Pushup - 14 reps
      R3 - BB GTOH - 4 reps, Toes to Bar - 9 reps, Hand Release Pushup - 14 reps
      R4 - BB GTOH - 3 reps, Toes to Bar-11 reps, Hand Release Pushup - 14 reps
      R5 - BB GTOH - 2 reps, Toes to Bar-13 reps, Hand Release Pushup - 14 reps
      R6 - BB GTOH - 1 rep, Toes to Bar - 15 reps, Hand Release Pushup - 14 reps

      GTOH = Ground to Overhead

7/21/17

(I am out of town, so I am posting this workout early)
Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Seated DB Shoulder Press 
      3 sets x 15 reps
      Use the same weight for all 3 sets.

#2  This is 6 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
      Round 5 - Do A, B, C, D and E
      Round 6 - Do A, B, C, D, E and F

      Rest 2 minutes between rounds.
   
      A) Pullup - 10 reps
      B) Plate Front Raise - 12 reps
      C) DB Row - 16 reps (8 reps each side, heavy)
      D) Hand Release Pushup - 20 reps
      E) DB Lateral Raise - 30 reps
      F) Double Under - 60 reps

7/20/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      PAUSE for one second at mid-shin on the clean, on the way up.
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 2 reps at 80% of Clean 1RM
      4 sets x 1 rep at anything heavier than 80%

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at 100% of your goal weight for today (heavier than 7/14/17)
      Set 3 and Set 4 - 5 reps back down at 90%

#3  This is 5 rounds.
      R1 - 0:00 - BB Row-10 reps, DB Inc Bench Press-14 reps, Goblet Squat-18 reps
      R2 - 3:00 - BB Row-12 reps, DB Inc Bench Press-16 reps, Goblet Squat-20 reps
      R3 - 6:00 - BB Row-14 reps, DB Inc Bench Press-18 reps, Goblet Squat-22 reps
      R4 - 9:00 - BB Row-16 reps, DB Inc Bench Press-20 reps, Goblet Squat-24 reps
      R5- 12:00- BB Row-18 reps, DB Inc Bench Press-22 reps, Goblet Squat-26 reps

7/18/17

(I am out of town, so I am posting this workout early)
Warmup - Do 3 rounds of:
      Unweighted BB Row - 12 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  Strict Weight Pullup
      1 set x 9 reps
      1 set x 6 reps
      4 sets x 3 reps

      Try to add weight each set.

#2  Start a timer.
      EVEN minutes - BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      ODD minutes - American Kettlebell Swing - 12 reps

      When you are not doing Deadlifts or Kettlebell Swings, do:
      Cable Row - 30 reps at 100 lbs
      Medicine Ball Wall Ball - 30 reps
      Plate Pull - 120 feet

      You can do the rows, wall balls, and plate pull in any order or combination. 

7/17/17

(I am out of town, so I am posting this workout early)
Warmup - Do 2 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press
      There will be 5's today, July23rd, and July 29th.  Shoot for a moderate 5
      today, then heavier on July 23rd, and then a 5 Rep Max on July 29th.  For
      today, do as many warmup sets and reps as you like, then:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at your goal weight for today
      Set 3 and Set 4 - 5 reps back down at 90%

#2  Do 1 round of:
      BB Back Squat - 20 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 20 reps (hands on bench, feet on stability ball)
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps
      REST 2 MINUTES
      Then with a running clock, you have 4 total minutes to Run 400 meters 
      and then do as many reps as you can of BB Rack Press at 60% of your 
      Bench Press 1RM.

7/15/17

Warmup - Do 2 rounds of:
      Seated DB Shoulder Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      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

      Start with a relatively light weight for the set of 10 reps, then try
      to add weight each set.

#2  DB Lateral Raise 
      3 sets x 15 reps
      Same weight all 3 sets 

#3  In 15 minutes, with a partner, do as many rounds as you can of:
      BB Row - 30 reps at 135 lbs
      Medicine Ball Wall Ball - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.  Divide the reps up however you like.

7/14/17

Warmup - 
      Air Squat - 2 sets x 15 reps
      Squat Jump - 2 sets x 10 reps
      24" Box Jump - 2 sets x 5 reps

#1  Depth Jumps      6 sets x 3 reps
      Set up 2 boxes (an 18" box and a 24" box) about 3' apart.
      Step off the 18" box, land between the boxes, and immediately jump
      up onto the 24" box.  After the first set, add height by feel to the 24" box.

#2  Power Clean
      4 sets x 3 reps
      Do the first set at 60% of Clean 1RM, then try to add weight each set.

#3  BB Back Squat 
      There will be 5's today, July 20th, and July 26th.  Shoot for a moderate 5
      today, then heavier on July 20th, and then a 5 Rep Max on July 26th.
      For today, do as many warmup sets and reps as you like, then:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at your goal weight for today
      Set 3 + Set 4 - 5 reps back down at 90%

#4  This is 3 rounds.
      For Round 1, with 95 lbs, do:
      BB Row - 20 reps
      BB Thruster - 20 reps

      For Round 2, with 115 lbs, do:
      BB Row - 15 reps
      BB Thruster - 15 reps

      For Round 3, with 135 lbs, do:
      BB Row - 10 reps
      BB Thruster - 10 reps

      Rest as needed between rounds.  

7/12/17

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 9 reps (not hand release)

#1  BB Clean Grip Deadlift with a PAUSE
      (Pause for 1 second at mid-shin on the way up)
      Do as many warmup reps and sets as you like, then:
      1 set x 4 reps at 90% of Clean 1RM
      1 set x 4 reps at 95%
      3 sets x 4 reps at 100% or heavier

#2  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 400 meters with a 40 lb DB
      BB Waiter's Walk - 200 meters
      Plank (elbows and toes) - 2 minute total

      You can break up the exercises and reps however you like. 

7/11/17

Warmup - Do two rounds of:
      DB Reverse Fly - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - Trying to hit a 10 Rep Max (heavier than 7/5/17)
      Set 3 - 10 reps back down at 90% of goal weight for today

#2  Start a timer and do 2 rounds of:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 40 seconds of work (20 sec per side)
      3:00 - Plate Pull - 60 feet
      4:00 - Prisoner Squat - 25 reps
      5:00 - Cable Row - 15 reps

      Round 2 starts at 7:00.

#3  BB Bench Press + NEGATIVES
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negatives, take 10 seconds to lower the weight, then have a 
      spotter help you rerack the weight.   

7/9/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 18 reps (not hand release)
      Kettlebell Deadlift - 16 reps
      Cable Row - 14 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  BB Push Press
      5 sets x 5 reps
      Pick a weight that is challenging, but you can get 5 reps every set.
      Use the same weight for all 5 sets.

#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
      Seated DB Shoulder Press - 6 reps
      REST ONE MINUTE
      Double Under - As many reps as you can in one minute

      REST two minutes between rounds.

7/8/17

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 Clean and Jerk
      Do as many warmup sets and reps as you like, then:
      2 sets x 1 rep at 75% of Clean 1RM
      1 set x 1 rep at 80%
      1 set x 1 rep at 85%
      1 set x 1 rep at 90%

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 90% of your goal weight for today
      Set 2 - Trying to hit a 10 Rep Max (heavier than 7/2/17)
      Set 3 - 10 reps back down at 90% of goal weight for today

#3  Do 5 rounds of:
      0:00 - Toes to Bar - 7 reps, then Medicine Ball Wall Ball - 7 reps
      1:00 - BB Row - 7 reps, then BB Rack Press - 7 reps

      Round 2 starts at 2:00, Round 3 starts at 4:00, etc. 
      Try to use the same weight each round for barbell row and rack press.

7/6/17

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

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

#2  With a partner, alternate whole rounds of:
      BB Ground to Overhead - 4 reps
      BB Inverted Row - 7 reps
      Hand Release Pushup - 10 reps

      Partner A does 4 reps Ground to Overhead, 7 reps Inverted Row, and 
      10 reps Hand Release Pushup.
      Then Partner B does 4 reps Ground to Overhead, 7 reps Inverted Row, 
      and 10 reps Hand Release Pushup, etc. 
      Only one partner is working at a time.  
      Each partner does 7 rounds.

7/5/17

Warmup - Do 2 rounds of:
      Pushup (1.5 REP) - 8 reps
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 16 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like.
      The sets that count are:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavier than 6/29/17)
      Set 3 - 10 reps back down at 90%

#2  This is 5 rounds.
      Each round is 2 minutes of work followed by 2 minutes of rest.
      One round is:
      Burpee - 10 reps
      DB Reverse Fly - 10 reps
      Goblet Squat - 15 reps
      DB Incline Bench Press - 15 reps
      Air Squat - if there is time left in the round, do as many reps as you 
                        can until you hit the 2 minute mark.

      Round 2 starts at 4:00, Round 3 starts at 8:00, etc. 

7/3/17

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

#1  BB Jerk (power or split)
      1 set x 2 reps at 65% of Clean 1RM
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      1 set x 2 reps at 80%
      1 set x 2 reps at 85%

#2  Do 2 rounds of:
      BB Push Press - 6 reps
      BB Row - 9 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Goblet Squat - 15 reps
      Cable Row - 18 reps
      DB Incline Bench Press - 21 reps
      American Kettlebell Swing - 24 reps
      Air Squat - 27 reps

      REST 2 minutes between rounds.  

7/2/17

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

#1  Run 25 meters x 8 reps at 100% effort
      Rest between reps

#2  BB Back Squat
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavier than 6/26/17)
      Set 3 - 10 reps back down at 90%

#3  BB Clean Grip Deadlift with a PAUSE
      1 set x 3 reps at 95% of Clean 1RM
      1 set x 3 reps at 100%
      2 sets x 3 reps at 105%
      PAUSE for 1 second at mid-shin on the way up

#4  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, do:
      Pullup - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

      You are done with #4 when you have completed all reps of pullups,
      pushups, air squats, and double unders.  You can do the exercises
      in any order and any combination.