12/31/18

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight for all 4 sets.

#2  Start a timer.
      EVEN minutes - BB Push Press - 4 reps
      ODD minutes - Air squat - 12 reps

      When you are not doing push presses or air squats,
      in any order and any combination, do:
      Burpee - 30 reps
      American Kettlebell Swing - 40 reps
      Cable Row - 50 reps

      You are done with #2 when finish all reps of burpee,
      kettlebell swing, and cable row.  

12/30/18

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

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      Five second descent on each rep.
      Load is 55% of 1 Rep Max.

#2  BB Clean Grip Deadlift with a 2 SECOND PAUSE each rep
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/24/18.
      Pause right after the BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 4 rounds of:
      Handstand Hold - 30 seconds
      Tire Flip Jump Through - 3 reps
      Goblet Squat - 12 reps
      DB Row - 18 reps (9 reps each side)
      Double Under - 24 reps
      REST - 1 minute

12/28/18

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

#1  Clean Grip BB Row - 6 sets x 10 reps
      Same weight for all 6 sets.

#2  Start a timer.
      At 0:00 - Do 4 Pullups and 4 Burpees
      At 1:00 - Do 5 Pullups and 5 Burpees
      At 2:00 - Do 6 Pullups and 6 Burpees

      Keep adding one rep to each exercise every minute.
      You are done with #2 when you can't finish all the reps
      before the start of the next minute.  

12/27/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      BB Bench Press - 6 reps at 135 lbs or 50% of 1RM, whichever is lighter
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      4 sets x 6 reps at 70-75% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 60% of Bench Press 1RM

#3  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 7 reps
      24" Box Jump - 10 reps
      Hand Release Pushup - 7 reps
      Cable Row - 20 reps
      Hand Release Pushup - 7 reps
      Air Squat - 30 reps
      Hand Release Pushup - 7 reps

      For Round 2, do 9 reps for each set of pushups.
      For Round 3, do 11 reps for each set of pushups.
      Reps for box jumps, rows, and air squats stay the same all 3 rounds.

      REST between rounds.  

12/25/18

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

#1  BB Push Press - 5 sets x 5 reps
      Start with a moderate weight and then add weight by feel.
      End at a heavier weight than 12/19/18.

#2  Do one of:
      DB Incline Bench Press - 21 reps
      BB Inverted Row - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps
      Medicine Ball Wall Ball - 9 reps

      REST 60 seconds
      Unweighted BB Thruster - 60 seconds
      REST 60 seconds

      DB Incline Bench Press - 9 reps
      BB Inverted Row - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps
      Medicine Ball Wall Ball - 21 reps

12/24/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc. 
      Load is 70% of front squat 1RM (for both front and back squats)

#2  BB Clean Grip Deadlift with a 2 second PAUSE
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/18/18.
      Pause right after BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - 7 Burpees

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.  

      

12/22/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Push Press - 10 reps
      Air Squat - 10 reps 

#1  BB Row - 5 sets x 10 reps
      Same weight for all 5 sets.

#2  This is 3 rounds.  For each exercise, do as many reps as you can,
      or go as far as you can (plate pull) in 40 seconds.  Then rest 40 seconds,
      then move on to the next exercise.

      Burpee Pullup 
      Goblet Squat
      Plate Pull
      DB Row (switch sides after 20 seconds)

      REST between rounds is also 40 seconds.

12/21/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Bench Press - 6 reps at 135 lbs or 50% of 1RM (whichever is lighter)
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps at 65-70% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 55% of 1RM

#3  This is continuous work.  Do 1 round of:
      Run 400 meters
      DB Incline Bench Press - 30 reps
      Cable Row - 30 reps at 100 lbs
      Double Under - 50 reps
      Hand Release Pushup - 50 reps
      Air Squat - 70 reps
      Run 400 meters

      Finish all reps of each exercise before moving on to the next exercise.
      For example, finish all 30 reps of DB Incline before moving on to the
      cable rows.  
      If you need to break each exercise into several sets, that is fine.  Just
      work as quickly as you can to finish all reps, then move on to the next
      exercise.  

12/19/18

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

#1  BB Push Press
      5 sets x 5 reps
      Start light and then add weight by feel.
      End at a heavier weight than 12/13/18.

#2  Do 3 rounds of:
      Toes to Bar - 5 reps
      DB Thruster - 8 reps
      DB Reverse Fly - 11 reps
      Plate Front Raise - 14 reps
      Cable Row - 17 reps
      DB Step Up - 20 reps (10 reps each side) to an 18" box

      REST one minute between rounds.

12/18/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Load is 65% of front squat 1RM (for both front and back squats).

#2  BB Clean Grip Deadlift with a 2 sec PAUSE 
      5 sets x 5 reps
      Start with a weight you can easily manage and then add weight by feel.
      The pause is right after the BB breaks contact with the floor,  so the BB
      is about mid-shin.  

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 30 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - Pullup - 16 reps
      3:00 - Burpee - 16 reps
      4:00 - REST

      For round 2, subtract 3 reps from each exercise.
      Air squat - 27 reps, pushup - 21 reps, pullup - 13 reps, burpee - 13 reps
      Round 2 starts at 5:00.

      For round 3, again subtract 3 reps from each exercise.
      Air Squat - 24 reps, pushup - 18 reps, pullup - 10 reps, burpee - 10 reps
      Round 3 starts at 10:00.  

12/16/18

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

#1  DB Row - 3 sets x 12 reps each side
      Go as heavy as you can.

#2  This is 5 rounds.
      0:00 - BB Row - 15 reps, then Burpee - 7 reps
      2:00 - BB Row - 13 reps, then Burpee - 9 reps
      4:00 - BB Row - 11 reps, then Burpee - 11 reps
      6:00 - BB Row - 9 reps, then Burpee - 13 reps
      8:00 - BB Row - 7 reps, then Burpee - 15 reps

#3  BB Inverted Row - 4 sets x 10 reps
      (legs straight, heels on a bench)

12/15/18

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

#1  BB Incline Bench Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      (Start with a moderate weight for the first set, then add weight each set.)

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 200 meters
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      Medicine Ball Wall Ball - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Only one partner is working at a time.
      Partner A runs, then Partner B does air squats.  Partner A does pushups, 
      then Partner B does rows.  Partner A does wall balls, then Partner B runs, etc.  

12/13/18

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

#1  BB Push Press - 5 sets x 5 reps
      Start light and then try to add weight each set.

#2  This is 5 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

      REST one minute between rounds.

      A) DB Thruster - 12 reps
      B) Cable Row - 15 reps
      C) Double Under - 20 reps
      D) DB Lateral Raise - 30 reps
      E) Air Squat - 60 reps

12/12/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Load is 60% of Front Squat 1RM (for both front and back squats)

#2  EVEN minutes, do 3 reps of BB Clean Grip Deadlift at 110% of Clean 1RM
      ODD minutes, do Burpees

      You are done with #2 when you complete 60 Burpees

12/10/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  Do 7 rounds of:
      0:00 - BB Row - 7 reps
      1:00 - Seated DB Shoulder Press - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

#2  In 10 minutes, do as many rounds as you can of:
      Run 200 meters in less than 45 seconds
      Pullup - 10 reps
      Plate Pushup - 10 reps
      BB Row - 10 reps
      DB Thruster - 10 reps
      DB Farmer's Walk - 100 meters

12/9/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press (1.5 REP)
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      Try to add weight each set.

#2  Do 3 rounds of:
      18" Box Squat Jump - 5 reps (full depth at the bottom of each rep)
      BB Clean Grip Deadlift - 5 reps at 100% of Clean 1RM
      DB Incline Bench Press - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 15 reps
      Sledgehammer VS Tire - 30 seconds per side
      Air Squat - 30 reps
      Plate Pull - 60 feet

      Rest between rounds.  

12/7/18

Warmup - Do one round of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  In 11 minutes, do as many rounds as you can of:
      DB Lateral Raise - 7 reps
      DB Row - 7 reps each side
      Burpee - 7 reps
      Toes to Bar - 7 reps

      Work for 5 minutes, then REST one minute, then work for
      another 5 minutes.

#2  Do 5 rounds of:
      Seated DB Shoulder Press - 12 reps
      Standing Cable Curl - 12 reps

      Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00.

12/6/18

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

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.  
      Load is 55% of Front Squat 1RM (for both front and back squats)

#2  Every minute, on the minute, do 5 reps of Unweighted BB Jump Squat.
      Go full depth each rep.
      When you are not doing jump squats, in any order an any combination, do:
      Double Under - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps

      You are done with #2 when you finish all reps of double under, pushup,
      goblet squat, and pullup.

12/4/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      DB Lateral Raise - 8 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 16 reps

#1  Do 7 rounds of:
      0:00 - Clean Grip Deadlift - 3 reps at 105% of Clean 1RM
      1:00 - Seated DB Shoulder Press - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

#2  Do 3 rounds of:
      Plate Pull            80-60-40 feet
      Goblet Squat      15-20-25 reps
      Cable Row          25-20-15 reps
      REST                   60 seconds
      BB Row               5-10-15 reps (same weight all 3 rounds)

      REST between rounds.  

12/3/18

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps (light)
      1 set x 6 reps (light to moderate)
      1 set x 4 reps (moderate)
      2 set x 2 reps (heavy)

#2  Do one round of:
      Double Suicide on the 50 meter course - 1 rep
      Air Squat - 75 reps
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Air Squat - 75 reps
      Double Suicide on the 50 meter course - 1 rep

12/1/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      DB Lateral Raise - 8 reps (light weight)
      Unweighted BB Back Squat - 8 reps

#1  This is 3 rounds.
      For each exercise, do as many reps as you can in 45 seconds, 
      then rest 45 seconds, then move on to the next exercise.  Rest
      between rounds is also 45 seconds.

      Medicine Ball Wall Ball
      Cable Row
      Plank (elbows and toes)

#2  Do 4 rounds of:
      Seated DB Shoulder Press - 12 reps
      Standing Cable Curl - 12 reps
      
      Rest between rounds.
      Same weight all 4 rounds for both exercises.  
  

11/30/18

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

#1  BB Hang Clean - work up to heavy single

#2  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps
      EVEN minutes - Back Squat - 2 reps at 70% of 1RM
      ODD minutes - Box Jump

      For the box jumps:
      Sets 1-4, 3 reps at 30"
      Sets 5-7, 2 reps and add height to the box
      Sets 8-10, 1 rep and add height to the box again

#3  This is 20 total sets.  10 sets of hand release pushups and 10 sets of pullups
      Round 1 looks like this:
      0:00 - Hand Release Pushup
      0:30 - Pullup

      Round 2 starts at 1:00, Round 3 starts at 2:00, etc.
      YOU PICK the number of pushups and pullups.  DO THE SAME NUMBER
      of reps each round.  Pick a number that is challenging but you can get
      through all 10 rounds.  

11/28/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  Cable Row - 3 sets
      Set 1 - 12 reps (heavy) - take off 20 lbs - 12 more reps
      Set 2 - 9 reps (heavy) - take off 20 lbs - 9 more reps
      Set 3 - 6 reps (heavy) - take off 20 lbs - 6 more reps

      Try to add weight each set.

#2  Do one round of:
      Burpee - 20 reps
      Plate Pull - 80 feet
      Inverted Row - 20 reps
      Air Squat - 50 reps
      DB Incline Bench Press - 20 reps
      American Kettlebell Swing - 30 reps
      Pullup - 20 reps

11/27/18

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

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

#2  This is 6 rounds:
      Hand Release Pushup          22-20-18-16-14-12 reps
      BB Row (135 lbs)                  8 reps each round
      Air Squat                               16 reps each round
      BB Rack Press                       2-4-6-8-10-12 reps

      Round 1 is 22 pushups, 8 rows, 16 air squats, and 2 presses.
      Round 2 is 20 pushups, 8 rows, 16 air squats, and 4 presses, etc.

      REST between rounds.  
      SAME WEIGHT for rack press for all 6 rounds.  

11/25/18

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight for all 4 sets.

#2  In 10 minutes, do as many rounds as you can of:
      30" Box Jump - 5 reps
      Goblet Squat - 10 reps
      BB Row - 5 reps at 155 lbs
      DB Lateral Raise - 10 reps

      (this is continuous work)

#3  Cable Curl - 4 sets x 10 reps
      Same weight for all 4 sets.  

11/24/18

Warmup - At a comfortabel pace, do 5 rounds of:
      Goblet Squat - 7 reps (light weight)
      Run 25 meters

      Effort level for the 25m runs is 50% for Round 1, 60% for Round 2, 
      70% for Round 3, 80% for Round 4, and 90% for Round 5.

#1  Run 100 meters in less than 20 seconds x 6 reps
      Each rep starts on the minute.  

#2  BB Back Squat - work up to a heavy single.  No drop sets.

#3  This is 3 rounds:
      Hand Release Pushup      25-20-15 reps
      Cable Row                         25-20-15 reps
      BB Thruster                      20-15-10 reps

      Round 1 is 25 pushups, 25 rows, and 20 thrusters.
      Round 2 is 20 pushups, 20 rows, and 15 thrusters.
      Round 3 is 15 pushups, 15 rows, and 10 thrusters.

      Weight for thrusters: Rd 1 - 95 lbs, Rd 2 - 115 lbs, Rd3 - 135 lbs
      REST between rounds.  

11/22/18

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

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 3 reps
      (heavier than 11/16/18)

#2  DB Row - 4 sets x 12 reps
      Same weight all 4 sets.

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

      Weighted Plank
      Pullup
      Plate Pushup
      Goblet Squat 

#4  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Same weight all 4 sets.  

11/21/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup (1.5 REP) - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press + NEGATIVES
      Do as many warmup reps and sets as you like.  
      Work up to a heavy set of 3 reps + 1 Negative Rep.
      Then take off 10% and do 4 more sets x 3 reps + 1 Negative Rep.

#2  BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/18/18.

#3  Do 4 rounds of:
      EVEN minutes - Handstand Hold - 30 seconds
      ODD minutes - Pushup - 15 reps (not hand release)

      Last set of pushups begins at 7:00.
      At 8:00, begin 4 rounds of:
      EVEN minutes - Air Squat - 25 reps
      ODD minutes - Cable Row - 15 reps

      Do the handstand holds in front of a wall, and put your heels against
      the wall for balance.  
      If you can't do handstand holds, do 8 reps of Standing BB Shoulder Press.

#4  BB Incline Bench Press
      1 set x 8 reps (light)
      1 set x 5 reps (moderate)
      4 sets x 2 reps (heavy)

11/19/18

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

#1  BB Push Press - 6 sets x 5 reps
      Same weight for all 6 sets.
      Start a set every two minutes.
      (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)

#2  This is 5 rounds.  
      Seated DB Shoulder Press       3-6-9-12-15 reps
      BB Row                                     10 reps each round
      Goblet Squat                            15 reps each round
      Double Under                           20 reps each round
      (REST 1 minute between rounds)
      For the shoulder press, do 3 reps the first round, 6 reps the second round, etc.

#3  Standing DB Curl - 6 sets x 8 reps
      Same weight for all 6 sets.
      Start a set every two minutes.
      (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)

11/18/18

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

#1  BB Hang Clean - 4 sets x 1 rep at 85% of 1RM

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than 11/12/18)
      Then take off 10% and do 4 more sets x 3 reps.

#3  In 12 minutes, do as many rounds as you can of:
      Pullup - 6 reps
      DB Thruster - 9 reps
      BB Inverted Row - 12 reps
      Overhead Bumper Plate Walk - 50 meters

11/16/18

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

#1  BB Clean Grip Deadlift 
      Work up to a heavy set of 3 reps
      (heavier than 11/10/18)

#2  DB Row - 4 sets x 10 reps 
      Same weight all 4 sets.

#3  In any order and any combination, do:
      Goblet Squat - 30 reps
      Seated DB Shoulder Press - 30 reps
      Pullup - 30 reps
      Burpee - 30 reps
      Plank - 2 total minutes (elbows and toes)
      Run 300 meters
      DB Waiter's Walk - 100 meters

#4  EZ Curl Bar Nosebreaker - 4 sets x 10 reps
      Same weight all 4 sets.  

11/15/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup (1.5 REP) - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Floor Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/12/18.

#3  Start a timer.  Do 2 rounds of:
      0:00 - Medicine Ball Wall Ball - 15 reps, then BB Row - 15 reps (135 lbs)
      2:00 - Air Squat - 30 reps, then Cable Row - 15 reps (100 lbs)
      4:00 - Hand Release Pushup - 20 reps, then DB Reverse Fly - 15 reps
   
      Round 2 starts at 7:00.

#4  BB Incline Bench Press
      1 set x 8 reps (light)
      1 set x 5 reps (moderate)
      3 sets x 2 reps (heavy)

11/13/18

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

#1  BB Push Press - 6 sets x 5 reps
      Start light and then try to add weight each set.

#2  On EVEN minutes - Seated DB Shoulder Press - 6 reps
      On ODD minutes - In any order and any combination, do:
                                        Air Squat - 70 reps
                                        Cable Row - 50 reps
                                        Hand Release Pushup - 30 reps

      You are done with #2 when you complete all reps of air squat,
      cable row, and pushup.

#3  Standing DB Bicep Curl - 6 sets x 8 reps
      Start light and then try to add weight each set.  
      Both arms at the same time.  

11/12/18

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      Unweighted BB Back Squat - 9 reps
      Jump Squat - 6 reps (full depth squat each rep)

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then try to add height each set.

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than 11/6)
      Then take off 10% and do 4 more sets x 3 reps

#3  In 12 minutes, do as many rounds as you can of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 5 reps
      Burpee - 7 reps
      Double Under - 21 reps

      Work for 5 minutes, then rest 2 minutes, then work for 5 more minutes.
      After the 2 minute rest, just pick up where you left off.

11/10/18

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

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 3 reps 
      (heavier than top weight from 11/4)

#2  Cable Row
      1 set x 15 reps
      1 set x 12 reps
      1 set x 9 reps
      2 sets x 6 reps
      Start light, then add weight each set.

#3  This is continuous work.  Do 4 rounds of:
      BB Inverted Row - 15 reps
      DB Thruster - 15 reps
      Run 300 meters

#4  Cable Pressdown - 5 sets x 12 reps
      Same weight for all 5 sets.  

11/9/18

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/6.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      BB Row - 30 reps at 135 lbs
      Hand Release Pushup - 45 reps
      Air Squat - 60 reps

      Number of reps is the total for both partners.  
      Only one partner is working at a time.  For each round, finish all
      the rows before you move to the pushups.  Finish all the pushups 
      before you move to the air squats, etc.  

#4  BB Incline Bench Press
      1 set x 8 reps (light)
      1 set x 5 reps (moderate)
      2 sets x 2 reps (heavy)

11/7/18

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

#1  BB Push Press - 5 sets x 5 reps
      Start light and then add weight each set.

#2  In 8 minutes, do as many rounds as you can of:
      BB Row - 5 reps
      DB Lateral Raise - 10 reps
      Air Squat - 15 reps
      Double Under - 20 reps
      (continuous work)

#3  Standing DB Bicep Curl - 5 sets x 8 reps
      Both arms at the same time.
      Same weight for all 5 sets.  

11/6/18

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 Hang Clean - 4 sets x 2 reps at 80% of Clean 1RM

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than top set from 10/31)
      Then take off 10% and do 4 more sets x 3 reps

#3  With a 10 minute time limit, get as far as you can with:
      Double Suicide - 1 rep on the 50 meter course
      Tire Pull - 25 meters with 100 lbs in the tire
      18" Box Squat - 15 reps (full depth squat on each rep)
      Reverse Bear Crawl - 50 meters
      Run 200 meters
      Pushup to DB Row - 10 reps
      Cable Row - 25 reps 
      Goblet Squat - 25 reps

      You are done when you hit 10 minutes, or you finish the goblet squats.
      

11/4/18

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

#1  Clean Grip Deadlift - Work up to a heavy set of 6 reps
      (heavier than 10/29/18)

#2  Start a timer.  
      At 0:00 - Do 6 Pullups and 6 Wall Balls
      At 1:00 - Do 7 Pullups and 7 Wall Balls
      At 2:00 - Do 8 Pullups and 8 Wall Balls

      Keep adding one rep each minute to each exercise until you either
      complete 8 rounds (13 pullups and 13 wall balls), or you fail to 
      complete the required number of reps before the start of the next minute.  

#3  Cable Pressdown - 4 sets x 12 reps
      Start light and then try to add weight each set.  

11/3/18

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press + NEGATIVES
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 6 reps + 1 Negative Rep.
      Then take off 10% and do 3 more sets x 6 reps + 1 Negative Rep.
      For the negative reps, take 10 seconds to lower the weight.
      Have a spotter count for you, and help you rerack the weight.

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/31/18.

#3  Start a timer.  This is up to 4 rounds.  Round 1 looks like this:
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - 24" Box Jump - 12 reps
      3:00 - Toes to Bar - 12 reps

      Round 2 starts at 4:00, and you do 15 reps per exercise.
      Round 3 starts at 8:00, and you do 18 reps per exercise.
      Round 4 starts at 12:00, and you do 21 reps per exercise.
      You are done when you finish 4 rounds, or you fail to finish
      the required number of reps before the start of the next minute.

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      4 sets x 4 reps (heavy)

11/1/18

Warmup - Do 2 rounds of:
      Rotate, Retract, Press - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Standing Shoulder Press - 5 sets x 8 reps
      Start light, then try to add weight each set.

#2  Do 5 rounds of:
      BB Step Up - 5 reps each side, 18" box
      Burpee - 8 reps
      BB Row - 8 reps
      BB Push Press - 5 reps
      (continuous work)

#3  Standing DB Bicep Curl - 5 sets x 8 reps
      Both arms at the same time.  
      Start light then try to add weight each set.  

10/31/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters

      Effort level for the run is 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 7 reps at 100% effort

#2  BB Back Squat 4 sets x 6 reps
      Do as many warmup reps and sets as you like.
      Set 1 - 6 reps (heavier than top set from 10/25/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  Start a timer.
      EVEN minutes - Goblet Squat - 10 reps
      ODD minutes - Double Under - 20 reps

      When you are not doing Goblet Squats or Double Unders, do:
      Pullup - 40 reps
      Hand Release Pushup - 60 reps

      You are done with #3 when you complete all reps of Pullups and Pushups.

10/29/18

Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 10 reps
      KB Deadlift - 10 reps

#1  Clean Grip Deadlift
      Work up to a heavy set of 6 reps (heavier than 10/23/18)

#2  BB Row - 4 sets x 10 reps (same weight all 4 sets)

#3  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps
      REST 60 SECONDS
      Burpee - 20 reps
      REST 60 SECONDS
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#4  Cable Pressdown - 4 sets x 10 reps
      Start light and then add weight by feel.  

10/28/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Floor Press
      Do as many warmup sets and reps as you like.
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps.

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/25/18.

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 1 minute

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      3 sets x 4 reps (heavy)

10/26/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 5 sets x 12 reps
      Start light, then try to add weight each set.

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then Standing BB Shoulder Press - 8 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps, then DB Lateral Raise - 20 reps

      Round 2 starts at 7:00.  Round 3 starts at 14:00.

#3  Standing BB Bicep Curl - 5 sets x 12 reps
      Start light, then try to add weight each set.

10/25/18

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

#1  BB Hang Clean - 4 sets x 3 reps at 75% of Clean 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Do as many warmup reps and sets as you like.
      Set 1 - 6 reps (heavier than top set from 10/19/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire, walking backward
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Run - 400 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Pullup - 25 reps
      DB Thruster - 25 reps

10/23/18

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

#1  Clean Grip Deadlift
      Work up to a heavy set of 6 reps (heavier than 10/17/18)
      No drop sets.

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

#3  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 20 reps
      1:00 - Inverted Row - 20 reps
      2:00 - American Kettlebell Swing - 20 reps
      3:00 - Sledge VS Tire - 20 seconds each side
      4:00 - DB Bench Press - 20 reps

      Round 2 starts at 6:00.

#4  EZ Curl Bar Nosebreaker
      5 sets x 12 reps (same weight all 5 sets)

10/22/18

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 6 reps. (heavier than 10/16/18)
      Then take off 10% and do 3 more sets x 6 reps

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/19/18

#3  With a partner.  Only one partner is working at a time.
      Partners will alternate exercises.  Partner A will do the first exercise,
      Partner B will do the second exercise, Partner A will do the third exercise, etc.
      In 12 minutes, do as many rounds as you can of:
      Overhead 45 lb Bumper Plate Walk - 80 feet
      BB Row - 12 reps
      Plate Pull - 40 feet
      Hand Release Pushup - 16 reps
      Air Squat - 24 reps

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      2 set x 4 reps (heavy)

10/20/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 10 reps
      Start light, then try to add weight each set.

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 30 reps
      Pullup - 30 reps
      DB Lateral Raise - 30 reps
      BB Row - 30 reps at 135 lbs

      Work for 2 minutes, then rest 1 minute, work for 2 minutes, 
      rest 1 minute until you complete all reps.  

#3  Standing BB Bicep Curl - 5 sets x 10 reps
      Start light, then try to add weight each set.  

10/19/18

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      Unweighted BB Back Squat - 9 reps
      Jump Squat - 6 reps (full depth at the bottom of each rep)

#1  Depth Jumps - 6 sets x 3 reps
      Set up two boxes (18" and 24") about 3 feet apart.
      Step off the 18" box, land with both feet, and immediately jump
      up onto the 24" box.  Start at 24" and then try to add height each set.
      18" box stays the same height for all sets.  
      Try to keep the ground contact time very short.

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps (heavier than 10/13/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  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

      A) Burpee - 10 reps
      B) Cable Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

      REST 60 seconds between rounds.  

10/17/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 12 reps

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.  No drop sets.
      Go heavier than 10/11/18.

#2  BB Row - 4 sets x 8 reps 
      Same weight all 4 sets.

#3  Do 4 rounds of:
      Run 200 meters
      Medicine Ball Wall Ball - 12 reps
      DB Row - 8 reps each side (heavy)
      (continuous work)

#4  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

10/16/18

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  BB Back Squat 
      3 sets x 10 reps at 90% of top weight from 10/13/18

#3  Start a timer.  Every minute on the minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, in any order and any combination, do:
      Pullup - 20 reps
      Goblet Squat - 60 reps
      Plate Pushup - 20 reps
      Double Under - 60 reps
      You are done with #3 when you complete all reps of pullups, goblet squats,
      plate pushups, and double unders.

#4  BB Incline Bench Press
      1 set x 12 reps (light)
      1 set x 9 reps (moderate)
      3 sets x 6 reps (heavy)

10/14/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 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 light and add weight each set.

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

      Each partner does 7 rounds.
      Partner A does 7 burpees and 7 rows, then
      Partner B does 7 burpees and 7 rows, etc.

#3  Standing BB Bicep Curl - 4 sets x 10 reps
      Same weight all 4 sets.  

10/13/18

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

#1  BB Hang Clean - 4 sets x 3 reps at 70% of Clean 1RM

#2  BB Back Squat - 3 sets x 10 reps
      Set 1 - 10 reps (as heavy as you can)
      Sets 2 and 3 - 10 reps at 90% of Set 1

#3  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

      Start a timer at the beginning of round 1.  Then at 3:00, 6:00,
      9:00, etc. do 3 reps of Tire Flip Jump Through.   
      So you are doing 3 reps of Tire Flip Jump Through every 3 minutes
      until you complete 10 rounds.  

10/11/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 12 reps

#1  Clean Grip Deadlift
      Work up to a heavy set of 10 reps (heavier than 10/5/18)
      No drop sets.  

#2  Pullups
      Do a set at the start of each minute.
      You pick the number of reps for the first minute.
      Then add one rep each minute until you either fail to complete
      the number of reps for that minute, or you finish 8 sets.
      If you start with 8 reps for the first minute (for example),
      you would do 9 reps the next minute, then 10 reps, etc.
      Try to pick a number of reps for the first minute that allows you
      to get through at least 5 sets, and hopefully all 8 sets.  

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps (135 lbs)
      Double Under - 15 reps
      Cable Row - 10 reps
      Air Squat - 15 reps
      REST 1 minute

#4  EZ Curl Bar Nosebreaker - 4 sets x 10 reps

10/10/18

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

#1  BB Bench Press + NEGATIVE
      Do as many warmup sets and reps as you like.
      Work up to a heavy 10 reps + 1 negative
      Then take off 10% and do 2 more sets x 10 reps + 1 negative
      For the negative reps, take 10 seconds to lower the weight.  
      Have a spotter count for you, and help you rerack the weight.

#2  BB Back Squat
      3 sets x 10 reps at 90% of your top weight from 10/7.

#3  In any order and any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Row - 25 reps with 135 lbs
      Hand Release Pushup - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps
      Plate Front Raise - 25 reps

      For #3, work for 3 minutes, rest 1 minute, work for 3 minutes,
      rest 1 minute, etc. until you complete all reps.

#4  BB Incline Bench Press
      1 set x 12 reps (light)
      1 set x 9 reps (moderate)
      2 sets x 6 reps (heavy as you can)

10/8/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press - 10 sets x 3 reps
      Start a timer and do a set every minute, on the minute.
      Same weight for all 10 sets.

#2  Do 2 rounds of:
      Cable Row - 16 reps
      Alternating DB Incline Bench Press - 8 reps each side
      Air Squat - 32 reps
      BB Row - 16 reps
      Hand Release Pushup - 24 reps
      Unweighted BB Jump Squat - 12 reps
      REST 2 minutes between rounds.  

10/7/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 50 meters - 5 reps

      Effort level for 50 meter run is: Round 1 - 50%, Round 2 - 60%,
      Round 3 - 70%, Round 4 - 80%, Round 5 - 90%

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

#2  BB Back Squat - 3 sets x 10 reps
      Set 1 - 10 reps (go heavier than top set from 10/1/18)
      Sets 2 and 3 - 10 reps at 90% of today's top set

#3  This is 6 rounds of continuous work:
      Pushup to DB Row                 5 reps each round
      Goblet Squat                           10-12-14-16-18-20 reps
      BB Inverted Row                    10 reps each round
      Seated DB Shoulder Press      12-10-8-6-4-2 reps

      Round 1 is 5 pushup to row, 10 squats, 10 rows, and 12 shoulder presses.
      Round 2 is 5 pushup to row, 12 squats, 10 rows, and 10 shoulder presses, etc.  

10/5/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Air Squat - 12 reps
      
#1  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps (no drop sets)

#2  BB Row - 4 sets x 8 reps
      Add weight each set.

#3  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      DB Lateral Raise - 11 reps
      DB Row - 14 reps (7 reps each side)
      Hand Release Pushup - 17 reps
      Air Squat - 20 reps
      DB Farmer's Walk - 100 meters
      (this is continuous work)

#4  EZ Curl Bar Nosebreaker - 3 sets x 12 reps

10/4/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

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

#2  BB Back Squat 
      3 sets x 10 reps at 90% of your top set from 10/1/18.

#3  Start a timer.
      EVEN minutes, do 7 Burpees
      ODD minutes, do Wall Balls and Pullups

      You are done with #3 when you complete 40 Wall Balls and 40 Pullups.
      Do the Wall Balls and Pullups in any order and any combination. 

#4  BB Incline Bench Press
      1 set x 12 reps (light)
      1 set x 9 reps (moderate)
      1 set x 6 reps (heavy as you can)

10/2/18

Warmup - Do 3 rounds of:
      DB Reverse Fly - 6 reps (light weight)
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 10 reps
      Same weight for all 5 sets.

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      BB Row - 30 reps at 135 lbs
      Goblet Squat - 50 reps
      Double Under - 70 reps
      Overhead Plate Walk - 150 meters
      Run 500 meters

10/1/18

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

#1  BB Hang Clean - 4 sets x 3 reps at 65% of Clean 1RM

#2  BB Back Squat 
      1 set x 10 reps at 90% of your 10 Rep Max
      Then take off 10% from set 1 and do 2 more sets x 10 reps

#3  In 10 minutes, with a partner, do as many rounds as you can.
      Both partners are working at the same time.  One round is:
      Partner A - Weighted Plank (25 lbs) until partner is done with Air Squats
      Partner B - Air Squat - 25 reps

      Then switch exercises so B does Weighted Plank while A does Air Squats.
      Then do:

      Partner B - Burpee - 12 reps
      Partner A - Cable Row (100 lbs) until partner is done with Burpees

      Then switch exercises so B does Cable Row while A does Burpees.

9/29/18

Warmup - Do 2 rounds of:
      Goblet Squat - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  DB Row - 4 sets x 10 reps each side 
      Same weight all 4 sets.

#2  EZ Curl Bar Nosebreaker
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Add weight each set.

#3  Start a timer.
      EVEN minutes - Cable Pressdown - 10 reps
      ODD minutes - DB Incline Bench Press - 10 reps

      When you are not doing pressdowns or incline presses, in
      any order and any combination, do:
      Pullup - 40 reps
      Air Squat - 100 reps

9/28/18

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 Power Clean - 5 sets x 2 reps at 80-85% of Power Clean 1RM

#2  BB Bench Press
      Do as many warmup sets and reps as you like.  There are 2 work sets.
      Set 1 - Do 225 lbs for as many reps as you can
      Set 2 - If you get 10 or more reps at 225, add 50 lbs and do as many
                  reps as you can.  If you get less than 10 reps, take off 50 lbs
                  and do as many reps as you can.

      REST between set 1 and set 2.  You do not have to use 225 as your 
      weight for Set 1.  You can start lighter.  If you have no idea what weight
      to put on the bar, pick a weight you think you can get for about 10 reps.  

#3  This is 5 rounds.  Each round is 2 minutes of work followed by 
      2 minutes of rest.  One round is:
      Double Under - 16 reps
      Unweighted BB Jump Squat - 8 reps
      Hand Release Pushup - 16 reps
      BB Row - 12 reps
      Plank - If there is any time left in the round, plank (elbows and toes)
                    until you hit 2 minutes.

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

#4  Standing DB Curl - 5 sets x 8 reps (both arms at the same time)

9/26/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Air Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight all 4 sets.

#2  This is 3 rounds:
      Plate Pull                            40-60-80 feet
      Jump Squat                        15-30-45 seconds (as many reps as you can)
      Cable Row                          10-15-20 reps
      DB Incline Bench Press     10-15-20 reps
      REST                                   60-90-120 seconds
      DB Lateral Raise                10-15-20 reps

      Round 1 is Plate Pull-40 feet, Jump Squat-15 sec, Cable Row-10 reps,
      DB Incline-10 reps, REST 60 sec, DB Lateral Raise-10 reps

      Round 2 is Plate Pull-60 feet, Jump Squat-30 sec, Cable Row-15 reps,
      DB Incline-15 reps, REST 90 sec, DB Lateral Raise-15 reps

      Round 3 is Plate Pull 80 feet, Jump Squat-45 sec, Cable Row-20 reps,
      DB Incline-20 reps, REST 90 sec, DB Lateral Raise-20 reps

      REST as needed between rounds.  

9/25/18

Warmup - Do 2 sets of Unweighted BB Back Squat x 10 reps,
      then do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      18" Squat Box Jump - 5 reps (full depth squat each rep)

#1  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps.
      EVEN minutes - BB Back Squat - 3 reps at 70% of 1 Rep Max
      ODD minutes - Box Jumps

      For the box jumps:
      Sets 1-4, do 3 reps at 30"
      Sets 5-7, do 2 reps and add height to the box
      Sets 8-10, do 1 rep and add height again to the box

#2  Do 50 Air Squats, then start a timer and do as many rounds as 
      you can in 7 minutes of:
      Clean Grip Deadlift - 3 reps at 90% of Clean 1RM
      BB Push Press - 5 reps
      Toes to Bar - 7 reps
      Goblet Squat - 9 reps 

9/23/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  Do 5 rounds of:
      EZ Curl Bar Nosebreaker      14-12-10-8-6 reps (add weight each round)
      Cable Row                               10-12-14-16-18 reps (same weight each round)
      REST between rounds.

      Round 1 is 14 Nosebreakers and 10 Rows.
      Round 2 is 12 Nosebreakers and 12 Rows, etc.  

#2  Start a timer.
      EVEN minutes, do 7 reps of Seated DB Shoulder Press and 7 Pullups
      ODD minutes, do Burpees

      You are done with #2 when you complete 50 Burpees.  

9/22/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Kettlebell Deadlift - 10 reps

#1  BB Clean Grip Deadlift - Work up to a heavy set of 6 reps.
      Then take off 10% and do 2 more sets x 6 reps.

#2  BB Bench Press + NEGATIVES
      1 set x 9 reps + 1 negative
      1 set x 7 reps + 1 negative
      1 set x 5 reps + 1 negative
      1 set x 3 reps + 1 negative
      Try to add weight each set.
      For the negative reps, with a spotter, take 10 seconds to lower the weight,
      then have your spotter help you rerack the weight.

#3  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds each side
      Double Under - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Inverted Row - 15 reps
      18" Squat Box Jump - 10 reps (go to full depth on the squat, every rep)
      BB Thruster - 5 reps with a 2 sec PAUSE at the top of each rep (135 lbs)
      Rest 2 minutes

#4  Standing DB Hammer Curls - 5 sets x 10 reps (both arms at the same time)

9/20/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Push Press - Work up to a heavy set of 4 reps.
      Then take off 10% and do 3 mores sets x 4 reps.

#2  In any order and any combination, do:
      Cable Row - 40 reps at 100 lbs
      Medicine Ball Wall Ball - 40 reps
      Pullup - 40 reps
      DB Shrug - 40 reps
      Burpee - 40 reps

9/19/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Back Squat - Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps
      Set 1 is light.  Set 2 is moderate.  Set 3-6 are heavy.

#3  This is 5 rounds.  Round 1 looks like this:
      BB Row                          3-6-9-12-15 reps (same weight all 5 rounds)
      BB Back Squat              6-9-12-15-18 reps at 40% of Back Squat 1RM
      Hand Release Pushup   9-12-15-18-21 reps
      Run 200 meters              (same distance each round)

      REST as needed between rounds.  
      Round 1 is 3 rows, 6 squats, 9 pushups, run 200
      Round 2 is 6 rows, 9 squats, 12 pushups, run 200
      Keep adding 3 reps each round to each exercise
      until you complete the 5 rounds.  

9/17/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Add weight each set.

#2  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Stick with the same weight for all 4 sets.

#3  Do 3 rounds of:
      DB Thruster - 12 reps
      DB Reverse Fly - 12 reps
      Cable Pressdown - 12 reps
      24" Box Jump - 12 reps
      Seated DB Shoulder Press - 12 reps
      Double Under - 24 reps
      REST 2 minutes

9/16/18

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

#1  BB Clean - Work up to a heavy double. No drop sets.

#2  BB Bench Press - Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps.

#3  In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#4  Do 4 rounds of:
      BB Rack Press - 6 reps
      DB Hammer Curl - 12 reps (both arms at the same time)
      REST between rounds.  For the rack press, round 1 is light,
      round 2 is moderate, then rounds 3 and 4 are heavy.
      For the hammer curls, stick with the same weight all 4 rounds.

#5  (Same as #3) In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

9/14/18

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

#1  BB Push Press
      Work up to a heavy set of 6 reps.  Then take off 10%
      and do 2 more sets x 6 reps.

#2  1 Arm BB Row - 4 sets x 10 reps each side

#3  With a partner, in 12 minutes, do as many rounds as you can of:
      DB Thruster - 9 reps
      Medicine Ball Wall Ball - 9 reps
      DB Row - 6 reps each side
      BB Row - 12 reps
      Hand Release Pushup - 12 reps

      Only one partner is working at a time.
      ALTERNATE EXERCISES.
      Partner A does thrusters, then Partner B does wall balls.
      Partner A does DB Rows, then Partner B does BB Rows.
      Partner A does pushups, then Partner B does thrusters, etc.  

9/13/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy set of 2 reps.  Then take of 10% and do
      4 more sets x 2 reps.

#2  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 light then try to add weight each set.

#3  In 10 minutes, do as many rounds as you can of:
      Standing DB Shoulder Press - 15 reps
      Tire Pull - 25 meters with 50 lbs in tire (walking backward)
      Burpee Broad Jump - 25 meters
      Inverted Row - 15 reps
      Bear Crawl - 25 meters
      Air Squat - 25 reps  

      For the Burpee Broad Jump, you do a Burpee and then as you jump
      at the top of the rep, instead of jumping straight up, you jump as far
      forward as you can, then immediately begin the next rep.  

9/11/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Do 4 rounds of:
      Pullup - 12 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Rest between rounds.  

#2  In 11 minutes, do as many rounds as you can of:
      BB Shrug - 12 reps
      Cable Pressdown - 12 reps
      BB Row - 8 reps
      Unweighted BB Reverse Lunge - 8 reps each side

      Work for 5 minutes, then rest 1 minute, then work for 5 minutes.
      After the 1 minute rest, just pick up where you left off.  

9/10/18

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

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

#2  BB Bench Press - work up to a max set of 3 reps
      Then take off 10% and do 4 more sets x 3 reps

#3  BB Bicep Curl - 5 sets x 10 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4 and 5 are heavy.

#4  Do one round of:
      American Kettlebell Swing - 32 reps
      Air Squat - 28 reps
      DB Lateral Raise - 24 reps
      Cable Row - 20 reps
      Hand Release Pushup - 16 reps
      REST 2 minutes
      American Kettlebell Swing - 16 reps
      Air Squat - 20 reps
      DB Lateral Raise - 24 reps
      Cable Row - 28 reps
      Hand Release Pushup - 32 reps

#5  BB Bench Press (No Touch) - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.