2/28/18

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

#1  BB Push Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      Start with a light weight for the set of 8, then add weight
      each set after that.

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      BB Row - 30 reps at 135 lbs
      Goblet Squat - 60 reps
      Double Under - 90 reps 
      Overhead Plate Walk - 150 meters
      Run 600 meters

2/27/18

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

      Effort level for the 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 50 meters x 5 reps (100% effort)

#2  BB Back Squat 
      Do as many warmup sets and reps as you like, then:
      3 sets x 6 reps at 80% of Back Squat 1RM

#3  In 12 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.

2/25/18

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

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

#2  Do one round of:
      BB Ground to Overhead - 5 reps (135 lbs)
      Pullup - 6 reps
      Double Under - 50 reps
      BB Ground to Overhead - 4 reps (135 lbs)
      Pullup - 7 reps
      Double Under - 40 reps
      BB Ground to Overhead - 3 reps (135 lbs)
      Pullup - 8 reps
      Double Under - 30 reps
      BB Ground to Overhead - 2 reps (135 lbs)
      Pullup - 9 reps
      Double Under - 20 reps
      BB Ground to Overhead - 1 rep (135 lbs)
      Pullup - 10 reps
      Double Under - 10 reps

2/24/18

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

#1  BB Rack Press
      5 sets x 6 reps
      Set 1 - 6 reps at 90% of your goal weight for today
      Set 2 - 6 reps at goal weight for today (heavy)
      Sets 3, 4, and 5 - 6 reps back down at 90%

#2  In any order and any combination, do:
      Burpee - 40 reps
      BB Inverted Row - 40 reps
      Hand Release Pushup - 40 reps
      Air Squat - 40 reps
      Cable Row - 40 reps
      Double Under - 80 reps

#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, 2 sets x 2 reps
      Start with a somewhat light weight, then try to add weight each set.

2/22/18

Warmup - Do 3 rounds of:
      DB Reverse Fly - 9 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 15 reps

#1  Seated DB Shoulder Press 
      3 sets x 12 reps
      Go as heavy as you can.

#2  In 10 minutes, do as many rounds as you can of:
      BB Push Press - 3 reps (heavy)
      Pushup to DB Row - 6 reps
      Unweighted BB Jump Squat - 9 reps
      EZ Curl Bar Nosebreaker - 12 reps
      DB Lateral Raise - 15 reps
      Double Under - 18 reps

      This is continuous work.  

2/21/18

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 Clean + Jerk
      3 sets x (4 + 1) at 65% of Clean 1RM
      1 set is 4 cleans + 1 jerk

#2  BB Back Squat
      3 sets x 12 reps at 60% of Back Squat 1RM

#3  With a partner, alternate whole rounds of:
      BB Clean Grip Deadlift - 3 reps at 90% of Clean 1RM
      Toes to Bar - 6 reps
      DB Incline Bench Press - 9 reps

      Partner A does 3 deadlifts, 6 toes to bar, and 9 presses.  Then
      Partner B does 3 deadlifts, 6 toes to bar, and 9 presses. 
      Only one partner is working at a time.  
      Each partner does 6 rounds.  

2/19/18

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

#1  BB Row
      4 sets x 8 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      DB Thruster - 10 reps
      BB Shrug - 10 reps
      DB Row - 10 reps each side (heavy)
      Plank - 1 minute
      Medicine Ball Wall Ball - 10 reps
      Sledge VS Tire - 10 reps each side
      BB Clean Grip Deadlift - 5 reps at 100% of Clean 1RM
      Goblet Squat - 1 minute (as many reps as you can)
      REST - 2 minutes

2/18/18

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press      4 sets x 10 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavy)
      Sets 3 and 4 - 10 reps back down at 90%

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then DB Incline Bench Press - 15 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps at 100 lbs, then Hand Release Pushup - 20 reps

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

2/16/18

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck 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.  Then take off 10%
      and do 2 more sets x 3 reps.

#2  Start a timer.  In any order, any combination, do:
      BB Thruster - 10 reps at 135 lbs
      24" Box Jump - 20 reps
      Pullup - 30 reps
      American Kettlebell Swing - 40 reps
      Hand Release Pushup - 50 reps

      At 3:00, 6:00, 9:00, etc. run 100 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
      thruster, box jump, pullup, kettlebell swing, and pushup.  

2/15/18

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

#1  BB Back Squat 
      5 sets x 3 reps at 80% of Back Squat 1RM

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Row - 25 reps at 135 lbs
      Burpee - 25 reps
      Plate Front Raise - 25 reps
      Double Under - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps

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

2/13/18

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Air Squat - 16 reps

#1  BB Inverted Row
      4 sets x 15 reps

#2  Do 6 rounds of:
      Pullup - 6 reps
      Tire Flip Jump Through - 2 reps
      Goblet Squat - 12 reps
      BB Standing Shoulder Press - 4 reps at 70% of 1RM

      This is continuous work.  

2/12/18

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 Incline Bench Press      4 sets x 10 reps
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavy)
      Sets 3 and 4 - 10 reps back down at 90%

#2  In 14 minutes, do as many rounds as you can of:
      Double Leg Hop - 25 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      BB Shrug - 15 reps
      Cable Row - 15 reps
      Hand Release Pushup - 15 reps

      For the duration of the 14 minutes, work for 4 minutes,
      rest for 1 minute, work for 4 minutes, rest for 1 minute,
      work for 4 minutes.
      At the start of each 4 minutes, pick up where you left off
      at the end of the previous 4 minutes. 

2/10/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 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
      2 sets x 2 reps

      Start with a somewhat light weight.  Then try to 
      add weight each set after that.  

#2  In 12 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
      DB Farmer's Walk - 50 meters

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

2/9/18

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  Do a set every minute, on the minute, for 20 sets.  
      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean and Jerk - 2 reps at 70% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 10 reps

      For the last 10 sets (minutes 10-19):
      EVEN minutes - BB Clean and Jerk - 1 rep at 80% of 1RM
      ODD minutes - Unweighted BB Squat Jump - 5 reps

#2  BB Back Squat 
      4 sets x 3 reps at 70% of 1RM

#3  With a partner, in any order and any combination, do:
      BB Clean Grip Deadlift - 20 reps at 90% of Clean 1RM
      Sledgehammer VS Tire - 40 reps each side
      DB Thruster - 40 reps
      Hand Release Pushup - 60 reps
      Cable Row - 60 reps

      Number of reps is total for both partners.  
      Only one partner is working at a time.
      Partner A works EVEN minutes.
      Partner B works ODD minutes.  

2/7/18

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

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

#2  In 10 minutes, do as many rounds as you can of:
      American Kettlebell Swing - 15 reps
      BB Inverted Row - 12 reps
      Goblet Squat - 9 reps
      Pullup - 6 reps
      Bumper Plate Overhead Walk - 50 meters

2/6/18

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 Rack Press      4 sets x 10 reps
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps (heavy)
      Sets 3 and 4 - 10 reps back down at 90%

#2  Do one round of:
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Cable Row - 25 reps
      Run 300 meters
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in tire
      Medicine Ball Wall Ball - 25 reps
      Toes to Bar - 15 reps
      Run 300 meters

2/4/18

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 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 get 5 reps every set.
      Do a set every 2 minutes (0:00, 2:00, 4:00, 6:00, and 8:00).

#2  This is up to 4 rounds.  Round 1 looks like this:
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Pullup - 8 reps
      2:00 - BB Ground to Overhead - 1 rep
      3:00 - Seated DB Shoulder Press - 12 reps

      Round 2:
      4:00 - Double Kettlebell Front Squat - 14 reps
      5:00 - Pullup - 10 reps
      6:00 - BB Ground to Overhead - 3 reps
      7:00 - Seated DB Shoulder Press - 14 reps

      Round 3:
      8:00 - Double Kettlebell Front Squat - 16 reps
      9:00 - Pullup - 12 reps
      10:00 - BB Ground to Overhead - 5 reps
      11:00 - Seated DB Shoulder Press - 16 reps

      Round 4:
      12:00 - Double Kettlebell Front Squat - 18 reps
      13:00 - Pullup - 14 reps
      14:00 - BB Ground to Overhead - 7 reps
      15:00 - Seated DB Shoulder Press - 18 reps

      You are done when you either finish the 4 rounds, or you fail to
      finish all the reps of an exercise before the start of the next minute.

      For the Double Kettlebell Front Squat, you have a kettlebell in each
      hand, and they are racked across the back of your forearms.  Knuckles
      are touching or almost touching each other.  Elbows out wide.

2/3/18

Warmup - Do 3 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#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 BB Back Squat 1RM
      ODD minutes - Box Jump

      For the squat, PAUSE for 2 seconds at the bottom of the first rep only.

      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 to the box again

#2  In 15 minutes, do as many rounds as you can of:
      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Hand Release Pushup - 11 reps
      BB Inverted Row - 8 reps

      For the duration of the 15 minutes, work for 3 MINUTES,      
      then rest 1 MINUTE, work for 3 minutes, rest for 1 minute, etc.
      At the start of each 3 minutes, pick up where you left off at the
      end of the previous 3 minutes.  

2/1/18

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

#1  BB Row
      4 sets x 10 reps
      Use the same weight for all 4 sets.  Pick a weight that is heavy
      but you can get all 10 reps every set.

#2  Run 800 meters, then immediately begin:
      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat      10-9-8-7-6-5-4-3-2-1 reps

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 
      9 goblet squats, etc.