12/30/17

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 Jerk (power or split)
      work up to a heavy set of 3 reps

#2  In 12 minutes, do as many rounds as you can of:
      DB Reverse Fly - 12 reps
      Seated DB Shoulder Press - 12 reps
      BB Shrug - 12 reps
      Cable Row - 12 reps
      DB Step Ups - 6 reps each side to an 18" box
      Run 200 meters

      This is continuous work.

12/29/17

Warmup - Do 5 rounds of:
      Run 25 meters 
      DB Thruster - 5 reps (light weight)
      
      Effort level for 25 meter runs: Round 1 - 50%, Round 2 - 60%,
      Round 3 - 70%, Round 4 - 80%, Round 5 - 90%

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

#2  BB Front Squat + BB Back Squat 
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 2 + 4 reps at 90% of goal weight for today
      Set 2 - 2 + 4 reps at goal weight for today
      Sets 3 and 4 - 2 + 4 reps back down at 90%

      Goal weight for today should be moderate.  Then heavier on 1/4/17
      and then a max on 1/10/17.  

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 4 reps.

#4  This is 2 rounds:
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps (full depth squat every rep)
      REST 60 seconds
      Hand Release Pushup - 20 reps
      Prisoner Squat - 30 reps
      REST 60 seconds
      Clean Grip BB Row - 15 reps
      American Kettlebell Swing - 30 reps
      REST 60 seconds
      Burpee - 20 reps
      Plank - 60 seconds
      REST 60 seconds

12/27/17

Warmup - Do 2 rounds of:
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Row - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  DB Row
      4 sets x 8 reps (8 reps each side)
      Go as heavy as you can.

#2  This is 5 rounds.
      0:00 - DB Thruster - 10 reps, then Cable Row - 20 reps
      2:00 - DB Thruster - 12 reps, then Cable Row - 18 reps
      4:00 - DB Thruster - 14 reps, then Cable Row - 16 reps
      6:00 - DB Thruster - 16 reps, then Cable Row - 14 reps
      8:00 - DB Thruster - 18 reps, then Cable Row - 12 reps

      Try to stick with the same weight for thrusters and rows for
      all 5 rounds.  

12/26/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      
#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 77.5% of 1 Rep Max
      Set 2 - 6 reps at 87.5%
      Sets 3, 4 and 5 - 6 reps back down at 77.5%

#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 one minute between rounds.

      A) DB Incline Bench Press - 10 reps
      B) BB Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

#3  BB Rack Press
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps  

      Go heavier than 12/20.

12/24/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 12 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 weight you can easily get for 10 reps.  Then try to add weight
      each set after that.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledge VS Tire - 40 seconds (20 seconds each side)
      3:00 - Plate Pull - 60'
      4:00 - Prisoner Squat - 25 reps
      5:00 - BB Inverted Row - 15 reps

      Round 2 starts at 7:00.

12/23/17

Warmup - Do 2 sets x 15 reps of Air Squat, then with an 
      unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Power Clean + Hang Clean
      Work up to a heavy 1 + 2
      (1 power clean from the floor + 2 hang cleans)

#2  BB Front Squat + Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 3 + 6 at 90% of your goal weight for today
      Set 2 - 3 + 6 at your goal weight for today (going for a max)
      Set 3 - 3 + 6 back down at 90%

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Go heavier than 12/17.

#4  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 400 meters with a 40 lb DB
      BB Waiter's Walk - 200 meters
      Weighted Plank - 2 total minutes with a 25 lb bumper

12/21/17

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

#1  BB Clean Grip Row
      4 sets x 10 reps
      Stick with the same weight for all 4 sets.
      Pick a weight that is challenging but you can get all 
      10 reps every set.

#2  In 10 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Unweighted BB Jump Squat - 8 reps
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 12 reps
      Suicide on the 50 meter course - 1 rep with a 25 lb DB

12/20/17

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side
      Air Squat - 9 reps
      Pushup - 12 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 75% of 1RM
      Set 2 - 6 reps at 85%
      Sets 3, 4, and 5 - 6 reps at 75%

#2  Do one 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 3 minutes to run 300 meters and
      then with the remaining time do as many reps of Hand Release Pushup
      as you can.

      (If you don't have a stability ball, substitute reverse bear crawl for 80')

#3  BB Rack Press
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Go heavier than 12/14.

12/18/17

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

#1  BB Push Press
      6 sets x 3 reps
      Start with a moderate weight and then try to add weight each set.

#2  This is 4 rounds.
      Burpee Pullup                                4-7-10-13 reps
      Plate Front Raise                           6-9-12-15 reps
      BB Inverted Row                           14-11-8-5 reps
      DB Seated Shoulder Press            16-13-10-7 reps

      Round 1 - 4 burpee pullups, 6 front raises, 14 rows, and 16 presses
      Round 2 - 7 burpee pullups, 9 front raises, 11 rows, and 13 presses
      Round 3 - 10 burpee pullups, 12 front raises, 8 rows, and 10 presses
      Round 4 - 13 burpee pullups, 15 front raises, 5 rows, and 7 presses

      Rest 2 minutes between rounds.  

12/17/17

Warmup - Do 2 sets x 15 reps of Air Squat, then 2 rounds with an 
      unweighted BB of:
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Front Squat + BB Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 3 + 6 at 90% of your goal weight for today
      Set 2 - 3 + 6 at your goal weight for today
      Set 3 - 3 + 6 back down at 90%

      Go heavier than 12/11/17.

#2  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Heavier than 12/11/17.

#3  Do one round of:
      Cable Row - 25 reps
      Goblet Squat - 20 reps
      BB Row - 15 reps
      Pushup (1.5 REP) - 10 reps
      BB Thruster - 5 reps at 135 lbs with a 2 sec PAUSE at the top of each rep

      REST - 60 seconds
      Double Under - As many reps as you can in 60 seconds
      REST - 60 seconds

      BB Thruster - 5 reps at 135 lbs with a 2 sec PAUSE at the top of each rep
      Pushup (1.5 REP) - 10 reps
      BB Row - 15 reps
      Goblet Squat - 20 reps
      Cable Row - 25 reps

12/15/17

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

#1  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 2 sets x 8 reps
      Start somewhat light and add weight each set.

#2  Do 3 rounds of:
      0:00 - Air Squat - 24 reps
      1:00 - DB Row - 18 reps (9 reps each side)
      2:00 - EZ Curl Bar Nosebreaker - 12 reps
      3:00 - Toes to Bar - 12 reps
      4:00 - Burpee - 12 reps

      Round 2 starts at 5:00.  Round 3 starts at 10:00

12/14/17

Warmup - Do 15 Pushups (not hand release), then 3 rounds of:
      Pullup - 4 reps
      BB Bench Press - 8 reps (R1-45%, R2-50%, R3-55%)
      Air Squat - 12 reps

#1  BB Bench Press
      Do as many additional warmup reps and sets as you like, then:
      Set 1 - 6 reps at 72.5% of 1RM
      Set 2 - 6 reps at 82.5%
      Sets 3, 4, and 5 - 6 reps at 72.5%

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Thruster - 20 reps (40 lb DB's)
      BB Row - 40 reps (135 lbs)
      Hand Release Pushup - 60 reps
      Plate Pull - 80 feet
      Run 800 meters

      Only one partner is working at a time.  Number of reps, or distance,
      is the total for both partners.  Divide up the reps and distances 
      however you like.  Bu finish all reps of each exercise before moving to 
      the next exercise (finish all thrusters before moving to rows, for example).

#3  BB Rack Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Try to add weight each set.  

12/12/17

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

#1  Standing BB Shoulder Press
      2 sets x 8 reps (both sets at the same weight)
      2 set x 5 reps (both sets at the same weight, heavier than the 8s)
      2 sets x 3 reps (both sets at the same weight, heavier than the 5s)

#2  This is 6 rounds of continuous work.
      Goblet Squat                          10-12-14-16-18-20 reps
      Toes to Bar                             12-10-8-6-4-2 reps
      Seated DB Shoulder Press     8 reps each round

      Round 1 is 10 goblet squats, 12 toes to bar, and 8 shoulder presses.
      Round 2 is 12 goblet squats, 10 toes to bar, and 8 shoulder presses.
      Round 3 is 14 goblet squats, 8 toes to bar, and 8 shoulder presses.  

      Rest 30 seconds between rounds.  

12/11/17

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

#1  BB Power Clean + Hang Clean
      4 sets x (1 + 3) reps at 75% of Clean 1RM
      One set is 1 power clean from the floor + 3 hang cleans

#2  BB Front Squat + BB Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Set 3 - back down to 90%

      Set 2 should NOT be a max.  Moderate weight today.  
      Weights go up 12/17 and then a max 3 + 6 on 12/23.

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 6 reps.
      Heavier than 12/5.

#4  On EVEN minutes, run 100 meters in less than 20 seconds.  
      On ODD minutes, do 7 Burpees.

      Do 14 total sets (7 sets of 100 meter run and 7 sets of burpees)

12/9/17

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

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

#2  Do one round of:
      Pullup - 20 reps
      Plate Pull - 80 feet
      BB Row - 20 reps
      Prisoner Squat - 60 reps
      DB Incline Bench Press - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

12/8/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 10 reps
      DB Incline Bench Press - 10 reps (light weight)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 70% of 1RM
      Set 2 - 10 reps at 80% of 1RM
      Sets 3 + 4 - 10 reps at 70%

#2  This is 3 rounds.
      Sledgehammer VS Tire (20 seconds each side)
      Medicine Ball Wall Ball
      Cable Row
      Hand Release Pushup

      For each exercise, do as many quality reps as you can in 40 seconds,
      then rest 20 seconds, then move on to the next exercise. 

#3  BB Bench Press (1.5 REP)
      1 set x 5 reps
      1 set x 3 reps
      1 set x 1 rep
      Add weight each set.  Go heavier than 12/2/17.

12/6/17

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

#1  BB Jerk (power or split)
      Do as many warmup reps and sets as you like, then:
      4 sets x 3 reps at 75% of Jerk 1RM

#2  Do 5 rounds of:
      Seated DB Shoulder Press - 8 reps
      Toes to Bar - 8 reps
      Unweighted BB Jump Squat - 8 reps
      DB Reverse Fly - 8 reps

      This is continuous work.  

12/5/17

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Front Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 6 reps

#1  BB Front Squat + BB Back Squat
      2 sets x (4 Front Squats + 8 Back Squats)
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today (heavier than 11/29)

#2  BB Clean Grip Deadlift
      Work up to one heavy set of 8 reps.
      Heavier than 11/29.

#3  At the start of every minute, do 2 reps of BB Ground to Overhead
      at 135 lbs.  When you are not doing ground to overheads, in any order
      and any combination, do:
      Air Squat - 90 reps
      Hand Release Pushup - 60 reps
      Pullup - 30 reps

      You are done with #3 when you finish all reps of air squat,
      pushup, and pullup.  

12/3/17

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

#1  Pullup
      Do one set every minute, on the minute.  You pick the number of 
      reps for the first minute.  Add one rep per minute until you either fail
      to complete the required number of reps for that minute, or you get 
      through 8 sets.  Pick your number of reps for the first minute so that
      you can get through at least 5 sets, and hopefully all 8 sets.  

#2  In 12 minutes, do as many rounds as you can of:
      BB Clean Grip Row - 12 reps
      Seated DB Alternating Shoulder Press - 12 reps (6 reps each side)
      BB Shrug - 12 reps
      Burpee - 12 reps
      Toes to Bar - 12 reps
      REST 45 seconds

12/2/17

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 65% of Bench Press 1RM
      Set 2 - 10 reps at 75% of Bench Press 1RM
      Sets 3 and 4 - 10 reps back down at 65%

#2  This is 4 rounds, with a partner.
      Both partners are working at the same time.
      One round is:
      1) Partner A - Run 200 meters
      2) Partner B - Weighted Plank (25 lb bumper) until you partner
                               completes the 200m run, then switch exercises.
      Then do:
      3) Partner A - Cable Row (100 lbs) - do as many reps as you can
                               until your partner completes 20 pushups, then
                               switch exercises.
      4) Partner B - Hand Release Pushup - 20 reps

      Rest 1 minute between rounds. 

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      Add weight each set.  Go heavier than 11/26/17.