10/31/17

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

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

#2  Do 3 rounds of:
      DB Thruster - 12 reps
      BB Shrug - 12 reps
      Pullup - 12 reps
      Weighted Plank - 1 minute
      BB Row - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Burpee - as many reps as you can in 1 minute
      REST - 2 minutes

10/30/17

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

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

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Hang PC + PJ - 3 + 3 reps, then 30" Box Jump - 5 reps
      1:30 - Clean Grip Deadlift - 3 reps, then Med Ball Wall Ball - 10 reps
      3:00 - BB Front Squat - 6 reps, then Hand Release Pushup - 15 reps
      4:30 - Clean Grip Deadlift - 3 reps, then Cable Row - 20 reps at 100 lbs
      6:00 - Hang PC + PJ - 3 + 3 reps, then Double Under - 25 reps

      Round 2 starts at 8:00.  Round 3 starts at 16:00.
      Hang PC + PJ (3 + 3)  = 3 Hang Power Cleans + 3 Power Jerks, 
      and load is 60% of Clean 1RM
      Clean Grip Deadlifts are at 90% of Clean 1RM
      Front Squat is also 60% of Clean 1RM

10/28/17

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

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

      Add weight each set.

#2  In 15 minutes, do as many rounds as you can of:
      18" Squat Box Jump - 6 reps
      Pullup - 9 reps
      BB Push Press - 12 reps
      Goblet Squat - 15 reps

      You are working during the EVEN minutes, then REST
      during the ODD minutes.  Start the next work minute
      wherever you ended the last work minute.  So if you 
      completed 8 push presses by the end of the first work minute,
      start at rep 9 at the beginning of the next work minute.  

10/27/17

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 with a 2 second PAUSE at the bottom of each rep
      Going for a max set of 2 reps.
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do 4 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      BB Inverted Row - 15 reps
      REST - 60 seconds

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

10/25/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Clean Grip Row - 9 reps
      Standing Shoulder Press - 6 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 somewhat light weight, then add weight each set.

#2  On EVEN minutes, do 4 reps of Burpee Pullup
      On ODD minutes, do 8 reps of American Kettlebell Swing

      When you are not doing burpee pullups or kettlebell swings, do:
      BB Row - 30 reps at 135 lbs
      DB Thruster - 30 reps
      Plate Pull - 120 feet

      You are done with #2 when you complete all reps of rows, thrusters,
      and all 120' of plate pull.  

10/24/17

Warmup - Do 20 Air squats, then 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 Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      Do as many warmup sets and reps as you like, then:
      4 sets x 1 rep at 85% of Clean 1RM

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

      Goal for today is to go heavier than 10/18 and hopefully
      hit a new 2 Rep Max

#3  With a partner, in any order and any combination, do:
      BB Clean Grip Deadlift - 20 reps at 90% of Clean 1RM
      Sledgehammer VS Tire - 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 on EVEN minutes.
      Partner B works on ODD minutes.  

10/22/17

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 Row
      4 sets x 12 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      Plate Pull - 40 feet
      Air Squat - 20 reps
      Cable Row - 15 reps (100 lbs)
      Close Grip Pushup - 15 reps
      18" Squat Box Jump - 10 reps
      BB Inverted Row - 10 reps
      BB Front Squat - 5 reps at 60% of Front Squat 1RM
      REST 1 minute

      For the close grip pushup, the tips of your thumbs should be about
      2" apart.

10/21/17

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 8 reps at 45% of Bench Press 1RM

#1  BB Bench Press (no chest touch, no pause)
      Shooting for a heavy set of 2 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do 3 rounds of:
      0:00 - Burpee - 15 reps, then Toes to Bar - 10 reps
      2:00 - Cable Row - 15 reps (100 lbs), then Air Squat - 40 reps
      4:00 - Hand Release Pushup - 20 reps, then Run 200 meters

      Round 2 starts at 6:00.  Round 3 starts at 12:00. 

10/19/17

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 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  Do 3 rounds of:
      Burpee Broad Jump - 25 meters
      Air Squat - 20 meters
      Bear Crawl - 25 meters
      BB Shrug - 15 reps
      BB Row - 10 reps
      DB Lateral Raise - 15 reps

      Rest 1 minute between rounds.  

10/18/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters at 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 
      Do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at 100% of your goal weight for today (heavier than 10/12/17)
      Sets 3, 4, and 5 - 2 reps back down at 90%

#3  BB Clean Grip Deadlift 
      4 sets x 3 reps at 100% of Clean 1RM
      PAUSE for one second at mid-shin on the way up (just after the bar
      breaks contact with the floor).

#4  This is 3 rounds:
      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs

      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  Weight for thruster is a 
      recommendation.  You can got heavier or lighter as necessary.

10/16/17

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

#1  Strict Weighted Pullup
      4 sets x 8 reps
      Try to stick with the same weight for all 4 sets.
      Pick a weight that is challenging but you can still
      complete all 8 reps.

#2  In 12 minutes, do as many rounds as you can of:
      DB Farmer's Walk - 100 meters
      Goblet Squat - 20 reps
      Cable Tricep Pressdown - 15 reps
      DB Row - 10 reps (5 reps each side, heavy as you can)
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM

      This is continuous work.  

10/15/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Rack Press
      Shooting for a heavy set of 2 reps.
      Do as many warmup sets and reps as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do one round of:
      DB Incline Bench Press - 30 reps
      REST - 60 seconds
      Air Squat - 30 reps
      REST - 60 seconds
      Hand Release Pushup - 30 reps
      REST - 60 seconds
      Cable Row - 30 reps
      REST - 60 seconds
      Medicine Ball Wall Ball - 30 reps
      
      You can break up the sets of 30 into smaller chunks.  Just try
      to work quickly to complete all 30 reps.

#3  BB Incline Bench Press (1.5 REP)
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      1 set x 8 reps

      Try to add weight for set 2 and set 3.  And then set 4 should be
      your lightest set.  

10/13/17

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  Standing BB Shoulder Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps

#2  In 10 minutes, do as many rounds as you can of:
      BB Thruster - 5 reps
      24" Box Jump - 10 reps
      DB Lateral Raise - 15 reps
      Run 200 meters

      This is continuous work. 

10/12/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps 

#1  BB Clean + Front Squat + Jerk
      4 sets x (1+1+1) at 80% of 1RM
      1 set is 1 clean + 1 front squat + 1 jerk

#2  BB Back Squat  
      There will be sets of 2 reps today, 10/18, and 10/24.
      Shoot for a somewhat heavy double today, then heavier on
      10/18 and then hopefully a 2 Rep Max on 10/24.
      For today, do as many warmup reps and sets as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#3  Do 2 rounds of:
      Burpee - 6 reps
      Seated DB Shoulder Press - 15 reps
      Burpee - 6 reps
      Pullup - 20 reps
      Burpee - 6 reps
      Air Squat - 25 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 30 seconds per side
      Burpee - 6 reps
      Double Under - 35 reps

      Rest 3 minutes between rounds.  

10/10/17

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Pushup (1.5 REP) - 9 reps
      Air Squat - 12 reps

#1  Cable Row + Negatives
      1 set x 12 reps + 1 Negative Rep
      1 set x 9 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

      Add weight each set.  Take 10 seconds to lower the weight
      on the negative reps.

#2  This is 8 rounds of continuous work.
      Pullup                                                            6 reps
      Tire Flip Jump Through                              2 reps
      Air Squat                                                       15-14-13-12-11-10-9-8 reps
      Seated Alternating DB Shoulder Press       1-2-3-4-5-6-7-8 reps each side    

      So round 1 is 6 pullups, 2 tire flip jump throughs, 15 air squats, and
      1 seated alternating shoulder press.
      Round 2, is 6 pullups, 2 tire flip jump throughs, 14 air squats, and 
      2 seated alternating shoulder press, etc.  

10/9/17

Warmup - Do one round of:
      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 with a 2 second PAUSE at the bottom of each rep
      Shooting for a heavy set of 4 reps.
      Do as many warmup reps and set as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight
      Set 3 and Set 4 - 4 reps back down at 90%

#2  This is 5 rounds:
      Hand Release Pushup      20-18-16-14-12 reps
      BB Row                             10 reps at 135 lbs
      Double Under                   25 reps each round
      Goblet Squat                     15 reps
      REST                                 1 minute
      BB Rack Press                  2-4-6-8-10 reps

      REST 2 minutes between rounds.
      For the Rack Press, SUBTRACT 20 lbs each round.  So if you start
      with 215 lbs for Round 1 (for example), you would do 195 for Round 2,
      175 for Round 3, 155 for Round 4, and 135 for Round 5.

      Round 1 is 20 pushups, 10 rows, 25 double unders, 15 goblet squats, rest for
      1 minute, then 2 reps of rack press.
      Round 2 is 18 pushups, 10 rows, 25 double unders, 15 goblet squats, rest for
      1 minute, then 4 reps of rack press, etc.  

10/7/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Clean Grip Row - 9 reps
      Standing Shoulder Press - 6 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 relatively light weight for the set of 10 reps.  Then try to 
      add weight each set.  

#2  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 12 reps
      BB Shrug - 12 reps
      Goblet Squat - 12 reps
      BB Inverted Row - 12 reps
      Plank - 1 minute
      REST - 1 minute

10/6/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      Unweighted Squat Jump - 6 reps

#1  Depth Jumps
      6 sets x 3 reps
      Set up an 18" box and a 24" box, about 3' apart.  Step off the 18" box,
      land with both feet, and immediately jump up onto the 24" box.  Try to 
      keep the ground contact time short.  Try to add height every set to the 
      second box.  The box you step off stays at 18".

#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 (as heavy as you can, trying to go heavier than 9/30)
      Set 3 and Set 4 - 4 reps back down at 90%

#3  BB Clean Grip Deadlift
      Work up to 2 sets x 5 reps at 115% of Clean 1RM

#4  On EVEN minutes, do 7 reps of Medicine Ball Wall Ball
      On ODD minutes, in any order and any combination, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done with #4 when you complete all reps of pullup, pushup,
      and air squat.  

10/4/17

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 9 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 15 reps

#1  BB Clean Grip Row
      6 sets x 4 reps at 75% of Clean 1RM

#2  This is 2 rounds.  For each exercise, do as many reps as you can,
      or go as far as you can, in 60 seconds, then rest 60 seconds, then
      move on to the next exercise.  Rest between rounds is also 60 seconds.  

      Tire Pull with 100 lbs in the tire
      BB Waiter's Walk
      Burpee
      Prisoner Squat
      Pushup to DB Row 

      For the pushup to DB row, one rep is a pushup with a DB in each hand,
      then one row on the left side, then one row on the right side.  

10/3/17

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

#1  BB Bench Press (No chest touch, No PAUSE)
      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 your goal weight for today
      Set 3 and Set 4 - 4 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:
      BB Thruster - 15 reps at 95 lbs
      Toes to Bar - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Cable Row - 15 reps
      DB Inclince Bench Press - 15 reps
      REST 2 MINUTES
      Then with a running clock, you have 4 minutes to run 400 meters
      and then do as many reps as you can of BB Floor Press at 60% of
      your bench press 1RM.  The floor presses do not have to be unbroken.
      You can rack the BB as many times as you like.    

#3  Do ten rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      PACE YOURSELF and try to get the same number of reps each round.  

10/1/17

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

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

#2  With a partner, alternate whole rounds of:
      DB Thruster - 7 reps
      BB Row - 7 reps at 135 lbs

      One partner is working at a time.  
      Each partner does 7 rounds.
      Partner A does 7 thrusters and 7 rows, then 
      Partner B does 7 thrusters and 7 rows, etc.