11/30/17

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

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

#2  In any order and any combination do:
      Burpee - 30 reps
      Sledgehammer VS Tire - 30 reps each side (60 total reps)
      Seated DB Shoulder Press - 30 reps
      Air Squat - 60 reps
      Pushup to DB Row - 30 reps

11/29/17

Warmup - With an unweighted BB, do one round of:
      Back Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  Power Clean + Hang Clean
      4 sets x (2 + 3) reps at 70% of Clean 1RM
      One set is 2 power cleans + 3 hang cleans

#2  BB Front Squat + BB Back Squat
      2 sets x (4 + 8) reps
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today
      No drop sets.
      GO HEAVIER THAN 11/23.

#3  BB Clean Grip Deadlift
      Work up to 1 set x 8 reps that is heavier than 11/23.
      No drop sets.

#4  This is 2 rounds.  Round 1 looks like this:
      Cable Row - 24 reps
      24" Box Jump - 16 reps
      Hand Release Pushup - 24 reps
      BB Row - 16 reps
      Goblet Squat - 24 reps
      DB Alternating Incline Bench Press - 16 reps (8 reps each side)

      REST 2 minutes between rounds.  

11/27/17

Warmup - Do one round of:
      Air Squat - 24 reps
      Unweighted BB Push Press - 12 reps
      DB Reverse Fly - 12 reps (light weight)

#1  BB Clean Grip Row
      1 set x 12 reps
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Add weight each set.

#2  This is 3 rounds.  Rest as needed between rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 15 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 10 reps

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 20 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 15 reps

      Round 3:
      Plate Pull - 80 feet
      Jump Squat - 20 seconds each round (as many reps as you can)
      Cable Row - 25 reps (same weight all 3 rounds)
      Medicine Ball Wall Ball - 20 reps

11/26/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 60% of 1 Rep Max
      Set 2 - 10 reps at 70%
      Sets 3 and 4 - 10 reps back down at 60%

#2  Do one round of:
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Run 300 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Toes to Bar - 25 reps
      Double Suicide on the 50 meter course - 1 rep carrying a 25 lb DB

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Add weight each set.

11/24/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      Unweighted BB Thruster - 6 reps

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

#2  Do 3 rounds of:
      Double Leg Hop - 25 meters
      Air Squat - 25 reps
      Bear Crawl - 25 meters
      BB Shrug - 15 reps
      Cable Row - 15 reps
      DB Lateral Raise - 15 reps

      This is continuous work.  
      For the double leg hop, you are doing a standing broad jump
      (jumping with two feet and landing with two feet), and then 
      repeating that until you travel 25 meters.  

11/23/17

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

#1  BB Front Squat + BB Back Squat
      2 sets x (4 Front Squats + 8 Back Squats)
      One set is 4 front squats, then rack it, then do 8 back squats.
      Pick a moderate goal weight for today. 
      Weights will increase for this exercise over the next 2 leg workouts.
      Do as many warmup sets and reps as you like then:
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today
      No drop sets.

#2  BB Clean Grip Deadlift
      Work up to 1 set x 8 reps at a moderate weight.
      No drop sets.  
      Weights will increase for this exercise over the next 2 leg workouts.

#3  In 10 minutes, do as many rounds as you can of:
      BB Back Squat - 5 reps
      BB Push Press - 5 reps
      BB Row - 10 reps
      Burpee - 10 reps
      Run 200 meters

      For the back squat, push press, and row, use the SAME WEIGHT,
      SAME BARBELL.  

      

11/21/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Back Squat - 10 reps
      Push Press - 10 reps

#1  Do 3 rounds of:
      DB Reverse Fly - 12 reps
      DB Row - 12 reps each side (as heavy as you can)

#2  Do 8 rounds of:
      Pullup                    1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through            2 reps each round
      Air Squat               15-14-13-12-11-10-9-8 reps
      BB Standing Shoulder Press      4 reps each round at 70% of 1RM

      Round 1 is 1 pullup, 2 tire flip jump throughs, 15 squats and 4 presses.
      Round 2 is 2 pullups, 2 tire flip jump throughs, 14 squats and 4 presses, etc.   

      This is continuous work.  

11/20/17

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      6 sets x 3 reps 
      Start at 70% of Bench Press 1RM, then add weight by feel.

#2  Do 5 rounds of:
      Clean Grip Deadlift - 3 reps at 100% of 1RM Clean
      BB Rack Press -  6 reps
      BB Row - 9 reps
      DB Thruster - 12 reps

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

#3  EZ Curl Bar Nosebreaker
      3 sets x 12 reps  

11/18/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps

#1  Seated DB Shoulder Press
      5 sets x 8 reps
      Go as heavy as you can.

#2  Start a timer.
      Round 1 looks like this.
      0:00 - Pullup - 8 reps
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 20 reps
      
      Round 2 starts at 3:00.  For each round, add 2 reps per
      exercise.  So for round 2, do 10 pullups, 16 pushups, and
      22 Air Squats.  

      Keep adding 2 reps each round to each exercise until either
      you fail to complete the number of rounds for that minute, or
      you finish 5 rounds (16 pullups, 22 pushups, 28 air squats).

11/17/17

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

#1  BB Clean + Jerk (power or split)
      Work up to 6 sets x 2 reps at 70% of Clean 1RM
      PAUSE for 1 second on the way up, right after the barbell
      breaks contact with the floor.  So the barbell will be about 
      mid-shin for the PAUSE.

#2  BB Front Squat 
      5 sets x 5 reps at 70% of front squat 1RM

#3  Start a timer.
      On EVEN minutes, do 8 reps of BB Row at 135 lbs
      On ODD minutes, do Burpees

      You are done with #3 when you complete 60 Burpees.  

11/15/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 8 reps
      Standing Shoulder Press - 8 reps
      Back Squat - 8 reps

#1  Cable Row
      5 sets x 12 reps
      Start each set on an even minute (0:00, 2:00, 4:00, 6:00, and 8:00)
      Stick with the same weight for all 5 sets.

#2  In any order and any combination, do:
      24" Box Jump - 25 reps
      BB Row - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      Overhead Plate Walk - 200 meters
      Run - 800 meters

11/14/17

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press plus Negative Reps
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      2 set x 2 reps + 1 Negative Rep

      Try to add weight each set.  Take 10 seconds to lower
      the weight on the negative reps.  Use a spotter to count
      for you and to help you rerack the barbell after the 
      negatives.

#2  In 8 minutes, do as many rounds as you can of:
      Cable Row - 20 reps
      Burpee Broad Jump - 80 feet
      Air Squat - 20 reps
      Strict Weighted Pullup - 6 reps
      DB Thruster - 12 reps
      Clean Grip Deadlift - 6 reps at 85% of Clean 1RM

      This is continuous work.  

#3  With a partner, alternate whole rounds of:
      Double Under - 15 reps
      Hand Release Pushup - 10 reps

      Each partner does 10 rounds.
      Only one partner is working at a time.
      Partner A does 15 double unders and 10 pushups.
      Then Partner B does 15 double unders and 10 pushups, etc.  

11/12/17

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
      5 sets x 5 reps
      Do as many warmup reps and sets as you like.
      Then for the sets that count, try to stick with one
      weight for all 5 sets.  Pick a weight that is challenging
      but you can still get all 5 reps every set.  

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

      For #2, you work 45 seconds, then rest 45 seconds, then
      work 45 seconds, then rest 45 seconds etc. until you complete
      all reps.  

11/11/17

Warmup - At a comfortable pace, do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 50 meters 
      
      Effort level for 50 meter runs: R1 - 50%, R2 - 60%, R3 - 70%,
      R4 - 80%, R5 - 90%

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

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

#3  BB Clean Pulls
      4 sets x 3 reps at 90% of Clean 1RM

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

      This is continuous work.  

11/9/17

Warmup - Do one round of:
      DB Row - 12 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Air Squat - 24 reps


#1  Do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps (you pick the weight)
      Double Under - 60 reps


#2  BB Clean Grip Row
      5 sets x 6 reps
      Try to stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still
      get all 6 reps every set.


#3  Same as #1, do one round of:
      Burpee - 20 reps
      Cable Row - 20 reps at 100 lbs
      DB Thruster - 20 reps (you pick the weight)
      Double Under - 60 reps

11/8/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps
      DB Incline Bench Press - 10 reps (light weight)

#1  BB Incline Bench 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 easy weight for the set of 10 reps, then
      try to add weight each set.

#2  Start a timer.  In any order and any combination, do:
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

      At 3:00, 6:00, 9:00, etc. run 200 meters.
      Do not run at 0:00.  Get in 3 minutes of work before your first run.  
      You are done when you complete all reps of pullup, pushup, and squat.  

#3  BB Bench Press (1.5 REP)
      4 sets x 3 reps
      Try to stick with the same weight for all 4 sets.  
      

11/6/17

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Cable Row - 10 reps (light weight)

#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 4 rounds.
      For Round 1, do A.
      For Round 2, do A and B.
      For Round 3, do A, B and C.
      For Round 4, do A, B, C and D.

      A) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) Prisoner Squat - 48 reps

      Rest one minute between rounds.  

11/5/17

Warmup - Do 1 set x 15 reps of Air Squats, then with an
      unweighted BB, do 1 round of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps
      
#1  BB Clean and Jerk
      Work up to 3 sets x 1 rep at 90% of Clean 1RM or heavier.

#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 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  In any order and any combination, do:
      Burpee - 25 reps
      Sledgehammer VS Tire - 25 reps each side
      Pushup to DB Row - 25 reps
      Toes to Bar - 25 reps
      Plate Front Raise - 25 reps

11/3/17

Warmup - Do 2 rounds of:
      Unweighted BB Row - 10 reps
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps
      Pullup - 5 reps

#1  Strict Weighted Pullup
      5 sets x 6 reps
      Try to use the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get
      all 6 reps each set.

#2  Do 9 rounds of:
      BB Thruster - 3 reps at 135 lbs (PAUSE 2 seconds at TOP of each rep)
      BB Row - 6 reps at 135 lbs

      Each round starts on the minute.  So round 1 starts at 0:00
      and round 9 starts at 8:00.  

11/2/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      
#1  BB Bench Press
      Work up to a heavy single.
      No drop sets.

#2  Do 6 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Double Under - 20 reps
      Hand Release Pushup - 15 reps
      Air Squat - 15 reps
      REST - 1 minute

#3  BB Floor Press
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Try to add weight each set.