9/30/17

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 + Front Squat + Jerk
      4 sets x (1 + 2 + 1) at 75% of Clean 1RM

      One set is 1 clean from the floor, then 2 front squats, then 1 jerk.
      Same weight for all 4 sets.

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today (heavier than 9/24/17)
      Set 3 and Set 4 - 4 reps back down at 90%

#3  In any order and any combination, do:
      Tire Flip Jump Through - 10 reps
      Burpee - 20 reps
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

      Break this up however you like, just try to work quickly to complete
      all reps

9/28/17

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 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  This is 5 rounds of continuous work.
      Clean Grip Deadlift      5-4-3-2-1 rep
      Double Under                50-40-30-20-10 reps
      BB Inverted Row          12 reps each round
      Burpee                           12 reps each round

      Load for deadlift is 100% of Clean 1RM
      For round 1, do 5 deadlifts, 50 double unders, 12 rows and 12 burpees.
      For round 2, do 4 deadlifts, 40 double unders, 12 rows and 12 burpees, etc.  

9/27/17

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

#1  BB Rack Press
      Shooting for a heavy set of 4 reps.
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90%

#2  This is 3 rounds of continuous work.  You are working with a partner.
      Both partners are working at the same time.  One round is:

      Partner A) - Bear Crawl - 50 meters
      Partner B) - Air Squats until your partner completes the Bear Crawl,
                        then switch exercises.

      -THEN-

      Partner A) - Hand Release Pushups until partner completes Farmer's Walk,
                        then switch exercises
      Partner B) - DB Farmer's Walk - 100 meters

#3  BB Bench Press + Negative Reps
      1 set x 8 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.  Have a spotter
      watch the clock and count for you.  

9/25/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 6 reps

#1  Seated DB Shoulder Press
      4 sets x 10 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      Overhead Bumper Plate Walk - 50 meters
      Cable Row - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      BB Back Squat - 10 reps
      BB Push Press - 10 reps

      Use the same barbell, same weight for the back squat and push press.
      REST 2 minutes between rounds. 

9/24/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps
      Run 25 meters at an effort level of 50% for Round 1, 60% for Round 2,
                  70% for Round 3, 80% for Round 4, and 90% for Round 5.

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

#2  BB Back Squat
      There will be sets of 4 today, 9/30, and 10/6.
      Shoot for a moderate 4 today, then heavier on 9/30, and then hopefully
      close to or above your 4 Rep Max on 10/6.
      For today, do as many warmup reps and sets as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90% of your goal weight for today

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

#4  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps
      Double Under - 100 reps

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

9/22/17

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Cable Row - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Strict Unweighted Pullup
      Every minute, on the minute, do a set of pullups.
      You pick the number of reps for the first minute.  
      Add one rep each minute until you either fail to get the required
      number of reps before the start of the next minute, or you complete
      8 sets.  So if you start with 5 reps for the first minute, you would
      be done when you fail, or you complete the set of 12 pullups.  Try to pick 
      a number of reps for the first minute that will let you get through at 
      least 5 sets and hopefully all 8 sets.  

#2  This is 5 rounds:
      R1 - 0:00 - BB Row - 8 reps, Medicine Ball Wall Balls - 16 reps
      R2 - 2:00 - BB Row - 10 reps, Medicine Ball Wall Balls - 14 reps
      R3 - 4:00 - BB Row - 12 reps, Medicine Ball Wall Balls - 12 reps
      R4 - 6:00 - BB Row - 14 reps, Medicine Ball Wall Balls - 10 reps
      R5 - 8:00 - BB Row - 16 reps, Medicine Ball Wall Balls - 8 reps

      Stick with the same weight for BB Row for all 5 rounds.

9/21/17

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  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Shooting for a heavy set of 8 reps.
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at your goal weight for today
      Set 3 - 8 reps back down at 90%

#2  This is 5 rounds of continuous work:
      R1 - Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      R2 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R4 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R5 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats  

9/19/17

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      Every minute, on the minute, for 10 sets, do 3 reps of push press.
      Use the same weight for all 10 sets.

#2  In 12 minutes, do as many rounds as you can of:
      Standing BB Shoulder Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      REST - 1 minute

9/18/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps 

#1  BB Low Hang Clean + Front Squat + Jerk
      4 sets x (2 + 1 + 2) reps at 70% of your Clean 1RM
      One set is 2 low hang cleans + 1 front squat + 2 jerks (power or split)
      Low Hang is to mid-shin.
      Weight is the same for all 4 sets.

#2  BB Back Squat 
      Do as many warmup reps and set as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - Shooting for a heavy set of 8 reps (heavier than 9/12/17)
      Set 3 - 8 reps back down at 90%

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Sledge VS Tire - 10 swings per side
      1:00 - Double Under - 27 reps
      2:00 - Hand Release Pushup - 24 reps
      3:00 - Cable Row - 21 reps at 100 lbs
      4:00 - Burpee - 18 reps
      5:00 - REST

      Round 2 starts at 6:00.
      For Round 2, subtract 3 reps from each exercise except Sledgehammer.
      Sledgehammer is 10 swings per side for all 3 rounds.
      (double under - 24 reps, pushup - 21 reps, row - 18 reps, burpee - 15 reps)

      Round 3 starts at 12:00.
      For Round 3, again subtract 3 reps from each exercise except Sledgehammer.
      (double under - 21 reps, pushup - 18 reps, row - 15 reps, burpee - 12 reps)

9/16/17

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

#1  BB Clean Grip Row 
      5 sets x 6 reps at 70% of your Clean 1 Rep Max

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Prisoner Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

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

9/15/17

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

#1  BB Bench Press (No chest touch, No pause)
      Shooting for a heavy set of 8 reps.
      Do as many warmup reps and sets as you like, then:    
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

      Keep the bar about 1-3" off your chest at the bottom of each rep

#2  Do one round of:
      Plate Pull - 80 feet
      Run 300 meters
      Reverse Bear Crawl - 25 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 15 reps
      DB Row - 10 reps each side
      Seated DB Shoulder Press - 10 reps
      REST 2 minutes
      Seated DB Shoulder Press - 10 reps
      DB Row - 10 reps each side
      DB Incline Bench Press - 15 reps
      Cable Row - 20 reps
      Reverse Bear Crawl - 25 meters
      Run 300 meters
      Plate Pull - 80 feet  

9/13/17

Warmup - Do 2 rounds of:
      Unweighted BB Thruster - 10 reps
      DB Reverse Fly - 10 reps

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

#2  This is 5 rounds:
      BB Push Press                   2-4-6-8-10 reps (same weight for all 5 rounds)
      BB Row                              5 reps at 155 lbs
      Hand Release Pushup      15 reps
      Air Squat                           20 reps

      Rest 1 minute between rounds.  
      Round 1 is 2 push presses, 5 rows, 15 pushups, and 20 squats.
      Round 2 is 4 push presses, 5 rows, 15 pushups, and 20 squats.
      Round 3 is 6 push presses, 5 rows, 15 pushups, and 20 squats, etc.  

9/12/17

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

#1  BB Back Squat
      Do as many warmup reps and sets as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today (heavier than 9/6/17)
      Set 3 - 8 reps back down at 90%

#2  BB Clean Grip Deadlift
      Work up to:
      2 sets x 5 reps at 100% of Clean 1RM

#3  Do 5 rounds of:
      BB Ground to Overhead - 2 reps at 135 lbs
      Burpee - 8 reps
      Toes to Bar - 8 reps
      DB Thruster - 8 reps

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

9/10/17

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

#1  Cable Row
      This is 2 sets.  One set looks like this:
      8 reps + 2 partial reps, then immediately 4 reps + 2 partial reps
     
      The goal is to hit 8 reps, but DO AS MANY COMPLETE REPS AS YOU CAN,
      then do 2 partial reps.  Then immediately take off 20 lbs and try to get at least
      4 reps, but again DO AS MANY COMPLETE REPS AS YOU CAN, then do
      2 partial reps. 

      Work hard on the partial reps.

#2  Every minute on the minute, do 3 reps of 30" Box Jump
      Continue doing box jumps on the minute until you complete 5 rounds of:

      BB Row - 10 reps at 135 lbs
      Medicine Ball Wall Ball - 10 reps to a 10' target

9/9/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      DB Thruster - 9 reps (light weight)

#1  BB Rack Press
      Shooting for a heavy set of 8 reps.
      Do as many warmups reps and sets as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at your goal weight for today
      Set 3 - 8 reps back down at 90%

#2  You are going to:
      Work for 6 minutes
      REST for 3 minutes
      Work for 6 minutes

      During the two, 6 minute work periods, 
      do as many rounds as you can of:
      
      Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      Alternating DB Incline Bench Press - 6 reps each side
      Pullup - 9 reps
      Hand Release Pushup - 12 reps
      Air Squat - 15 reps
      Double Under - 18 reps

      

9/7/17

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

#1  Standing BB Shoulder Press
      Set 1 - 8 reps
      Set 2 - ADD 15 lbs and do as many reps as you can
      Set 3 -  SUBTRACT 15 lbs from the weight for Set 1 and do as many reps
                   as you can.

      Rest between sets.  

#2  In any order and any combination, do:
      Burpee - 25 reps
      BB Row - 50 reps
      American Kettlebell Swing - 75 reps
      Air Squat - 100 reps

      Break this up however you like.  

9/6/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Jerk - 5 reps

#1  BB Hang Clean + Front Squat + Jerk
      4 sets x (2 + 2 + 2) reps at 65% of Clean 1RM
      One set is 2 hang cleans, then 2 front squats, then 2 jerks (power or split)

#2  BB Back Squat
      There will be sets of 8 today, Sept. 12th, and Sept. 18th.
      Shoot for a moderate 8 today, then heavier on the 12th, and then close
      to or above your 8 Rep Max on the 18th.
      For today:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

#3  This is 5 rounds.
      Toes to Bar                         7-9-11-13-15 reps
      18" Squat Box Jump        11 reps
      BB Push Press                   15-13-11-9-7 reps

      Round 1 is 7 toes to bar, 11 squat box jumps, 15 push presses
      Round 2 is 9 toes to bar, 11 squat box jumps, 13 push presses
      Round 3 is 11 toes to bar, 11 squat box jumps, 11 push presses, etc.

      Rest one minute between rounds.  

9/4/17

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
      Air squat - 15 reps

#1  BB Row
      4 sets x 8 reps at 65% of Clean 1RM

#2  Do 2 rounds of:
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 15 reps
      Pullup - 15 reps
      Plank - 1 minute (elbows and toes)
      REST - 1 minute
      DB Row - 10 reps each side
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Burpee - As many reps as you can in one minute
      REST - 1 minute

9/3/17

Warmup - Do 2 rounds of:
      DB 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 with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy triple
      Then take off 10% and do 2 more sets x 3 reps.

#2  This is 5 rounds.  Round 1 looks like this:
      Air Squat                          20 reps
      Hand Release Pushup     20 reps
      Toes to Bar                        8 reps
      BB Rack Press                  2 reps
      REST 2 minutes

      Round 2 - Air Squat - 20 reps, Pushup - 18 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 4 reps
      Round 3 - Air Squat - 20 reps, Pushup - 16 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 6 reps
      Round 4 - Air Squat - 20 reps, Pushup - 14 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 8 reps
      Round 5 - Air Squat - 20 reps, Pushup - 12 reps, Toes to Bar - 8 reps,
                        BB Rack Press - 10 reps

      Use the same weight each round for rack press.