1/31/18

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

#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 sets x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight to your chest.
      Have a spotter use a timer and count for you.  Have your spotter help
      you rerack the weight after the negative rep.  Try to add weight each set.

#2  Start a timer.
      On EVEN minutes, do 3 reps of BB Thruster (135 lbs) with a 2 second 
      PAUSE at the TOP of each rep
      On ODD minutes, do Burpees and Double Unders

      You are done with #2 when you complete 40 Burpees and 80 Double Unders.
      You can do the Burpees and Double Unders in any order or combination.

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

1/29/18

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps

#1  Standing BB Shoulder Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps.

#2  In 15 minutes, with a partner, do as many rounds as you can of:
      DB Incline Bench Press - 15 reps
      Plate Pull - 80 feet
      Goblet Squat  - 15 reps
      BB Row - 10 reps
      Burpee Pullup - 10 reps 

      ALTERNATE EXERCISES BETWEEN PARTNERS.
      Partner A does DB Incline Bench, then Partner B does Plate Pull.
      Partner A does Goblet Squat, then Partner B does BB Row.
      Partner A does Burpee Pullup, then Partner B does DB Incline Bench, etc.
      Keep alternating exercises until you reach the time limit.  

1/28/18

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

#1  BB Clean and Jerk (power or split)
      Work up to a heavy single.

#2  Front Squat + Back Squat
      4 sets x (1 front squat + 2 back squats)
      Set 1 - 1 + 2 reps at 90% of your goal weight for today
      Set 2 - 1 + 2 reps at 100% of your goal weight for today
      Sets 3 and 4 - 1 + 2 reps back down at 90%

      Go heavier than 1/22.  This should be a max 1 + 2.

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

#4  This is 5 rounds.
      0:00 - Medicine Ball Wall Ball - 10 reps, Run 100 meters
      2:00 - Medicine Ball Wall Ball - 12 reps, Run 100 meters
      4:00 - Medicine Ball Wall Ball - 14 reps, Run 100 meters
      6:00 - Medicine Ball Wall Ball - 16 reps, Run 100 meters
      8:00 - Medicine Ball Wall Ball - 18 reps, Run 100 meters

1/26/18

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

#1  BB Inverted Row - 3 sets x 15 reps

#2  In 12 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      DB Reverse Fly - 10 reps
      Unweighted BB Squat Jump - 10 reps
      Seated DB Shoulder Press - 10 reps
      Cable Row - 10 reps
      Run 100 meters with 25 lbs

#3  BB Shrug - 3 sets x 15 reps

1/25/18

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

#1  This is 6 rounds.
      DB Thruster            16-14-12-10-8-6 reps
      BB Row                    8 reps each round
      BB Rack Press         2-4-6-8-10-12 reps

      Round 1 is 16 thrusters, 8 rows, 2 rack presses.
      Round 2 is 14 thrusters, 8 rows, 4 rack presses, etc.
      Rest 1 minute between rounds.
      Use the same weight for rack press for all 6 rounds.

#2  Narrow Grip Bench Press (grip is shoulder width)
      5 sets x 5 reps
      Same weight for all 5 sets.  
      Pick a weight that is challenging but you can get all 
      5 reps every set.  

1/23/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Front Squat - 6 reps

#1  BB Jerk (split or power)
      Do as many warmup reps and sets as you like, then:
      4 sets x 2 reps at 70% or heavier of Clean 1RM

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes To Bar - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      DB Farmer's Walk - 100 meters

      This is continuous work.  

1/22/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Cable Row - 12 reps (light weight)
      Pushup (1.5 REP) - 9 reps

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

      Heavier than 1/16.

#2  BB Clean Grip Deadlift
      5 sets x 2 reps at 105% of Clean 1RM

#3  Every minute, on the minute, do 3 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps
      Double Under - 100 reps

      You are done with #3 when you complete all reps of pullups, pushups,
      air squats, and double unders.  You can do the exercises in any order
      and any combination.  

1/20/18

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

#1  Do 5 rounds of:
      Hand Release Pushup      16-16-16-16-16 reps
      Cable Row                         20-16-12-8-8 reps 

      Rest between rounds.  Add weight to the rows each round.

#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 50 lbs in the tire
      BB Waiter's Walk
      Burpee Pullup
      DB Row (30 seconds per side)
      Goblet Squat

1/19/18

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press (1.5 REP)
      5 sets x 3 reps
      Start with a lighter weight, then add 10 lbs each set.

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Pullup - 20 reps
      DB Thruster - 40 reps
      Double Under - 60 reps

      Only one partner is working at a time.  Finish all the pullups before
      moving to the thrusters.  Finish all the thrusters before moving on to
      to the double unders.  Divide up the reps however you like.  

#3  BB Incline Bench Press
      5 sets x 5 reps
      Use the same weight for all 5 sets.
      Pick a weight that is challenging but you can get all 5 reps every set.  

1/17/18

Warmup - With an unweighted BB, do one round of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 15 reps
      Back Squat - 15 reps

#1  BB Push Press  - 5 sets x 3 reps
      Start with a moderate weight, then try to add weight each set.

#2  This is two, 5-minute rounds.  During each 5 minutes, do as many
      rounds as you can of:
      Burpee - 7 reps
      DB Row - 7 reps each side
      DB Thruster - 7 reps
      Toes to Bar - 7 reps

      REST one minute between rounds.  

1/16/18

Warmup - Do 1 set 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 Clean and Jerk (split or power)
      Work up to a heavy single.

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

      Goal weight for today should be moderate.  Then a heavier 1+2 on
      1/22, and a max 1+2 on 1/28.  

#3  Clean Grip Deadlift
      5 sets x 2 reps at 100% of Clean 1RM

#4  This is 4 rounds of continuous work
      BB Row                             10 reps each round
      Hand Release Pushup      21-18-15-12 reps
      Air Squat                           27-24-21-18 reps

      Round 1 is 10 rows, 21 pushups, 27 air squats
      Round 2 is 10 rows, 18 pushups, 24 air squats
      Round 3 is 10 rows, 15 pushups, 21 air squats
      Round 4 is 10 rows, 12 pushups, 18 air squats

1/14/18

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Cable Row - 10 reps (light weight)
      Kettlebell Deadlift - 8 reps

#1  DB Row
      5 sets x 6 reps
      Go as heavy as you can.

#2  In 10 minutes, do as many rounds as you can of:
      Overhead Bumper Plate Walk - 50 meters
      Pullup - 6 reps
      Medicine Ball Wall - 9 reps
      BB Inverted Row - 12 reps

1/13/18

Warmup - Do one round of:
      Unweighted BB Back Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 20 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 85% of 1RM
      Set 2 - 3 reps at 95% 
      Sets 3, 4, and 5 - 3 reps back down at 85%

#2  Start a timer.  This is 4 rounds.
      0:00 - Cable Row                               16-14-12-10 reps
      1:00 - DB Incline Bench Press          16-14-12-10 reps
      2:00 - BB Row                                    8-10-12-14 reps
      3:00 - Burpee                                     8-10-12-14 reps
      4:00 - Plank (elbows + toes)              40 seconds each round

      For round 1, do 16 cable rows, 16 presses, 8 bb rows, 8 burpees, 40 sec plank
      For round 2, do 14 cable rows, 14 presses, 10 bb rows, 10 burpees, 40 sec plank
      For round 3, do 12 cable rows, 12 presses, 12 bb rows, 12 burpees, 40 sec plank
      For round 4, do 10 cable rows, 10 presses, 14 bb rows, 14 burpees, 40 sec plank

      Round 2 starts at 5:00.  Round 3 starts at 10:00.  Round 4 starts at 15:00.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Go heavier than 1/7/18.

1/11/18

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 16 reps (not hand release)
      Unweighted BB Row - 12 reps
      Unweighted BB Thruster - 8 reps
      
#1  Standing BB Shoulder Press
      1 set x 12 reps
      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps

      Start with a weight you can easily get for 12 reps.  Then try
      to add weight each set.

#2  Do 5 rounds of:
      BB Inverted Row - 8 reps
      Seated DB Shoulder Press - 8 reps
      18" Squat Box Jump - 8 reps

      Rounds start at 0:00, 1:30, 3:00, 4:30, and 6:00.

1/10/18

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

#1  BB Front Squat + 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
      Sets 3 and 4 - 2 + 4 reps back down at 90%

      Try to go heavier than 1/4/18.

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

#3  Do one round of:
      Run 1000 meters (try to do it in less than 4 minutes and 30 seconds)
      REST - 60 seconds
      Goblet Squat - 25 reps
      REST - 60 seconds
      BB Row - 25 reps
      REST - 60 seconds
      Burpee - 25 reps

1/8/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  Clean Grip BB Row
      4 sets x 8 reps
      Use the same weight for all 4 sets.
      Should be heavy but you can still get all 8 reps every set.  

#2  Do 5 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Squat Jump - 8 reps
      Toes to Bar - 6 reps
      Standing BB Shoulder Press - 4 reps at 65% of 1 Rep Max

      This is continuous work.  

1/7/18

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back 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, then:
      Set 1 - 3 reps at 82.5% of 1 Rep Max
      Set 2 - 3 reps at 92.5%
      Sets 3, 4, and 5 - 3 reps back down at 82.5%

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Air Squat - 25 reps, then DB Row - 10 reps each side
      2:00 - DB Thruster - 15 reps, then Cable Row - 15 reps
      4:00 - Hand Release Pushup - 20 reps, then Tire Flip Jump Through - 5 reps

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

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Go heavier than 1/1/18.

1/5/18

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 10 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 5 reps every set.

#2  With a partner, alternate whole rounds of:
      Burpee - 7 reps
      Clean Grip BB Row - 7 reps

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

1/4/18

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  Power Clean + Hang Clean
      Work up to a heavy set of 1 Power Clean + 1 Hang Clean

#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%

      Heavier than 12/29/17

#3  BB Clean Grip Deadlift
      Work up to one heavy set of 4 reps.
      
#4  Do one round of:
      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
      Double Suicide - 1 rep on the 50 meter course  

1/2/18

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  Strict Pullup (Weighted if possible)
      4 sets x 8 reps, go as heavy as you can

#2  Start a timer.  At the start of each minute, do 5 Burpees.
      When you are not doing Burpees, do (in any order and any combination):
      BB Push Press - 15 reps
      BB Row - 25 reps
      Goblet Squat - 35 reps
      Double Under - 45 reps

      You are done with #2 when you complete all reps of push press, bb row,
      goblet squat, and double under.

1/1/18

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%)
      Unweighted BB Back Squat - 12 reps 

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 80% of 1 Rep Max
      Set 2 - 3 reps at 90% 
      Sets 3, 4, and 5 - 3 reps at 80%

#2  Do 5 rounds of:
      BB Ground to Overhead - 3 reps
      BB Inverted Row - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST - 1 minute

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Try to add weight each set.