9/1/17

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

      Start with a weight you can easily get for 10 reps, then try to add
      weight each set after that.

#2  This is 4 rounds.

      Burpee Pullup                          4-7-10-13 reps
      Plate Front Raise                     6-9-12-15 reps
      BB Row                                    14-11-8-5 reps
      Seated DB Shoulder Press      16-13-10-7 reps

      Round 1 - Burpee Pullup - 4 reps, Plate Front Raise - 6 reps, 
                        BB Row - 14 reps, Seated DB Shoulder Press - 16 reps
      Round 2 - Burpee Pullup - 7 reps, Plate Front Raise - 9 reps,
                        BB Row - 11 reps, Seated DB Shoulder Press - 13 reps
      Round 3 - Burpee Pullup - 10 reps, Plate Front Raise - 12 reps,
                        BB Row - 8 reps, Seated DB Shoulder Press - 10 reps
      Round 4 - Burpee Pullup - 13 reps, Plate Front Raise - 15 reps,
                        BB Row - 5 reps, Seated DB Shoulder Press - 7 reps

      REST 2 minutes between rounds.  

8/31/17

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

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

#2  BB Front Squat
      5 sets x 5 reps at 65% of Front Squat 1 Rep Max

#3  With a partner, in any order and any combination, do:
      BB Clean Grip Deadlift - 20 reps at 225 lbs
      Sledgehammer VS Tire - 40 reps (40 reps each side)
      Medicine Ball Wall Ball - 60 reps
      Hand Release Pushup - 80 reps
      Cable Row - 100 reps at 100 lbs

      Only one partner is working at a time.  
      Partner A works only on EVEN minutes.
      Partner B works only on ODD minutes.  

8/29/17

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

#1  DB Row
      4 sets x 10 reps (10 reps each side)
      Go as heavy as you can.

#2  This is 5 rounds.
      Round 1 - Do A, B, C, D and E
      Round 2 - Do B, C, D and E
      Round 3 - Do C, D and E
      Round 4 - Do D and E
      Round 5 - Do E

      A) Double Under - 30 reps
      B) DB Thruster - 20 reps
      C) DB Reverse Fly - 15 reps
      D) EZ Curl Bar Nosebreaker - 12 reps
      E) BB Row - 10 reps

      Rest as needed between rounds.  

8/28/17

Warmup - Do 3 rounds of:
      Pushup - 12 reps (not hand release)
      Air Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  BB Incline Bench Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      1 set x 10 reps

      Try to add weight for sets 2, 3 and 4.  Then for set 5 go lighter
      and pick a weight that allows you to get all 10 reps.

#2  This is 10 rounds of continuous work.
      Pullup                                 1-2-3-4-5-6-7-8-9-10 reps
      Hand Release Pushup       6-7-8-9-10-11-12-13-14-15 reps
      Air Squat                            11-12-13-14-15-16-17-18-19-20 reps

      Round 1 is 1 pullup, 6 pushups, and 11 air squats.
      Round 2 is 2 pullups, 7 pushups, and 12 air squats, etc.

      Start a timer at the beginning of round 1, and then at 3:00, 6:00, 
      9:00, etc.  run 200 meters.
      So you end up running 200 meters, every 3 minutes, until you complete
      all 10 rounds.

#3  BB Bench Press (1.5 REP)
      1 sets x 7 reps
      1 set x 5 reps
      1 set x 3 reps
      Try to add weight for sets 2 and 3.  

8/26/17

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

#1  Seated DB Alternating Shoulder Press
      4 sets x 8 reps each side
      Start with a moderate weight for Set 1 and then try to add weight.

#2  You are going to work one minute, then rest one minute, work one minute,
      then rest one minute, etc.  During your work minutes, in any order and 
      any combination, do:
      BB Inverted Row - 50 reps
      Medicine Ball Wall Ball - 50 reps
      Double Under - 50 reps

      You are done when you complete all reps of rows, wall balls, and double unders. 
      

8/25/17

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
      Work up to a heavy single.

#2  BB Back Squat 
      3 sets x 3 reps with a 2 second PAUSE at the bottom of each rep at 65% of 1RM

#3  This is 7 rounds of continuous work.
      DB Row                             6 reps each side (same number of reps each round)
      Hand Release Pushup      6-9-12-15-18-21-24 reps
      Air Squat                           6-9-12-15-18-21-24 reps

      Round 1 is 6 DB Rows each side, then 6 pushups, then 6 Air Squats.
      Round 2 is 6 DB Rows each side, then 9 pushups, then 9 Air Squats, etc.  

8/23/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps
      Try to add weight each set.

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

      Each partner does 7 rounds.
      Partner A does 7 Burpees and 7 BB Inverted Rows, then
      Partner B does 7 Burpees and 7 BB Inverted Rows, etc. 

8/22/17

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
      Pushup - 10 reps (not hand release)

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

#2  This is 4 rounds.
      Round 1 looks like this:
      0:00 - Run 150 meters
      1:00 - Back Squat - 10 reps at 45% of Back Squat 1RM
      2:00 - Toes to Bar - 10 reps, then Hand Release Pushups for the remainder
                                        of the minute

      Round 2 starts at 4:00.
      Round 3 starts at 8:00.
      Round 4 starts at 12:00.

#3  BB Bench Press + Negatives
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep

      Take 10 seconds to lower the weight on the negative reps.  Have a spotter
      watch the clock for you and then help you rerack the weight.  Try to add
      weight each set. 

8/20/17

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  Standing BB Shoulder Press
      Work up to a heavy set of 4 reps.
      Then take off 10% and do 2 more sets x 4 reps

#2  Do 4 rounds of:
      Bear Crawl - 25 meters
      Air Squat - 20 reps
      BB Shrug - 15 reps
      DB Row - 10 reps each side
      Run 200 meters

      This is continuous work.

8/19/17

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

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

#2  This is 20 sets (10 sets of squats and 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of Back Squat 1RM
      ODD minutes  -  Box Jumps

      For the first 4 sets of box jumps - 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  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - Burpee - 16 reps, then BB Row - 8 reps
      At 2:00 - DB Seated Shoulder Press - 8 reps, then Cable Row - 16 reps

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

8/17/17

Warmup - With an unweighted BB, do one round of:
      Back Squat - 20 reps
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps

#1  BB Row 
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps and 3 sets x 2 reps.
      Try to add weight each set.

#2  This is 5 rounds of continuous work. 
      One round look like this:
      BB Inverted Row - 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
            
      (PAUSE for 2 seconds at the TOP of each rep of shoulder press)

8/16/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 9 reps
      DB Row - 12 reps (6 reps per side)
      Pushup - 15 reps (not hand release)

#1  BB Bench Press
      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 - Trying to hit a 3 Rep Max (heavier than 8/10/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  In 6 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
      DB Reverse Fly - 9 reps
      Plate Front Raise - 12 reps

#3  With a partner, in any order and any combination, do:
      Air Squat - 200 reps
      Hand Release Pushup - 200 reps
      
      Only one partner is working at a time.  

8/14/17

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

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

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Reverse Fly - 15 reps, then Burpee Pullup - 5 reps
      2:00 - Plate Front Raise - 15 reps, then BB Inverted Row - 15 reps
      4:00 - DB Lateral Raise - 15 reps, then Tire Flip Jump Through - 5 reps

      Round 2 starts at 6:00.  

8/13/17

Warmup - Do 1 set x 20 reps of Air Squat, then with an 
      unweighted BB, do 1 round of:
      Back Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean and Jerk
      Do as many warmups reps and sets as you like, then do:
      5 sets x 1 rep at 85% or heavier of Clean 1RM

#2  BB Back Squat
      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 - Trying to hit a 3 Rep Max (heavier than 8/7/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#3  With a partner, alternate whole rounds of:
      Clean Grip Deadlift - 3 reps at 90% of Clean 1RM
      Toes to Bar - 6 reps
      DB Thruster - 9 reps

      Partner A does 3 deadlifts, 6 toes to bar, and 9 thrusters.
      Then Partner B does 3 deadlifts, 6 toes to bar, and 9 thrusters.
      One partner is working at a time.
      Each partner does 7 rounds.  

8/11/17

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      DB Bench Press - 15 reps (light weight)
      Unweighted BB Back Squat - 15 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

      Try to add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Unweighted BB Jump Squat - 9 reps
      BB Shrug - 12 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Suicide with a 25 lb DB - 1 rep on the 50 meter course

      This is continuous work.
      For the Pushup to DB Row, starting in the pushup position with a DB
      in each hand, one rep is 1 pushup, then 1 row with the right hand, then
      1 row with the left hand.  

8/10/17

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

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at 100% of your goal weight for today (heavier than 8/4/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  This is 45 seconds of work, then 45 seconds of rest, then 45 seconds of work,
      then 45 seconds of rest, etc. until you complete all reps.  

      In any order, any combination, do:
      Burpee - 40 reps
      BB Inverted Row - 40 reps
      Hand Release Pushup - 40 reps
      Air Squat - 40 reps
      Cable Row - 40 reps
      Double Under - 100 reps

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      Try to add weight each set.

8/8/17

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 9 reps
      DB Reverse Fly - 12 reps (light weight)

#1  Seated DB Shoulder Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.

#2  This is 14 total sets (7 sets of 100 meter run, and 7 sets of DB Thruster)
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 DB Thrusters

8/7/17

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 9 reps
      Standing Shoulder Press - 9 reps
      Front Squat - 7 reps
      Push Press - 7 reps
      Hang Power Clean - 5 reps
      
#1  BB Power Clean
      Do as many warmup reps and sets as you like, then do:
      4 sets x 2 reps at 75% of Clean 1RM

#2  BB Back Squat
      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 100% of goal weight for today (heavier than 8/1/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#3  Do 3 rounds of:
      18" Squat Box Jump - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Air Squat - 20 reps
      Plank - 60 seconds
      DB Farmer's Walk - 100 meters

8/5/17

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 
      (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 3 reps at 100% of Clean 1RM
      2 sets x 3 reps at 105%
      1 set x 3 reps at 110%

#2  Do one round of:
      BB Ground to Overhead - 5 reps at 135 lbs
      Pullup - 5 reps
      Double Under - 50 reps
      BB Ground to Overhead - 4 reps at 135 lbs
      Pullup - 6 reps
      Double Under - 40 reps
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 7 reps
      Double Under - 30 reps
      BB Ground to Overhead - 2 reps at 135 lbs
      Pullup - 8 reps
      Double Under - 20 reps
      BB Ground to Overhead - 1 rep at 135 lbs
      Pullup - 9 reps
      Double Under - 10 reps

8/4/17

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

#1  BB Bench Press
      There will be triples today, August 10th, and August 16th.
      Shoot for a moderate triple today, then heavier on 8/10, and then
      hopefully a 3 Rep Max on 8/16.  For today, do as many warmup
      reps and sets as you like, then:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at 100% of your goal weight for today
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  In 12 minutes, with a partner, do as many rounds as you can.
      Both partners are working at the same time.  One round is:

      Partner A - DB Waiter's Walk - 100 meters
      Partner B - Air Squats until partner completes Waiter's Walk

      Then switch exercises so A will do Air Squats while B does Waiter's Walk.
      Then do:

      Partner B - Burpee - 12 reps
      Partner A - Cable Row at 100 lbs until partner completes 12 Burpees

      Then switch exercises so B will do Cable Rows while A does Burpees.

      This is continuous work.  
      For DB Waiter's Walk, you have a DB in each hand, one hand is 
      overhead, one hand is by your side.  Switch sides after 50 meters.  

#3  BB Floor Press
      3 sets x 8 reps
      Stick with the same weight for all 3 sets.
      It should be challenging but you can get all 8 reps every set.  

8/2/17

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

#1  Standing BB Shoulder Press
      4 sets x 8 reps
      Use the same weight for all 4 sets.  Pick a weight that is heavy but
      you can still get 8 reps for all 4 sets.

#2  In any order and any combination, do:
      BB Ground to Overhead - 10 reps at 135 lbs
      EZ Curl Bar Nosebreaker - 30 reps
      Goblet Squat - 50 reps
      Double Under - 100 reps
      Overhead Plate Walk - 200 meters (45 lbs)
      Run 800 meters