3/30/18

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side
      Pushup (1.5 REP) - 10 reps
      Air Squat - 12 reps

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

#2  In any order and any combination, do:
      DB Squat - 50 reps
      Hand Release Pushup - 50 reps
      BB Inverted Row - 50 reps
      Bear Crawl - 200 feet
      BB Shrug - 50 reps

      Until you are done with all reps of all exercises, 
      work for 4 minutes, rest for 1 minute, work for 4 minutes, 
      rest for 1 minute, etc.
      

3/29/18

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 and Jerk
      5 sets x 1 rep at 85% of Clean 1RM

#2  BB Back Squat 
      4 sets x 6 reps at 75% of Back Squat 1RM

#3  This is continuous work.
      Do 5 rounds of:
      Burpee - 8 reps
      Cable Row - 12 reps at 100 lbs
      Unweighted BB Thruster - 8 reps
      Double Under - 24 reps

      Also, every minute on the minute, do 2 reps of BB Deadlift
      at 100% of Clean 1RM until you complete the 5 rounds.
      After each set of deadlifts, just pick back up where you
      left off with the burpees, rows, thrusters, and double unders.  

3/27/18

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

#1  Cable Row 
      Work up to a heavy set of 10 reps.
      Then take off 15% and do 2 sets x 15 reps

#2  This is 3 rounds of continuous work.
      Burpee Pullup                          4-7-10 reps
      Plate Front Raise                     6-9-12 reps
      BB Row                                     8-11-14 reps
      Seated DB Shoulder Press      10-13-16 reps

      For round 1, do 4 burpee pullups, 6 front raises, 8 rows, and 10 presses.
      For round 2, do 7 burpee pullups, 9 front raises, 11 rows, and 13 presses.
      For round 3, do 10 burpee pullups, 12 front raises, 14 rows, and 16 presses.

      Use the same weight for all 3 rounds of BB Row.
      Use the same weight for all 3 rounds of DB Shoulder Press. 

3/26/18

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      BB Bench Press - 9 reps at 50% of Bench Press 1RM

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

#2  Do 2 rounds of:
      Suicide + Hand Release Pushups - 1 rep
      Double Under - 75 reps
      Air Squat - 50 reps
      Tire Pull - 25 meters with 100 lbs in tire

      Rest 1 minute between rounds.
      For the suicide + hand release pushups, every time you are
      at the start line, or return to the start line, do 8 hand release
      pushups.  So you do 8 pushups at the start line before you run,
      then every time you return to the start line, do 8 pushups also.
      For one suicide, you do 40 pushups.  

#3  BB Bench Press (No Touch)
      Keep the BB about 1-3" off your chest at the bottom of each rep
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Try to add weight each set.  

3/24/18

Warmup - Do one round of:
      Pushup (1.5 REP) - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

#1  Standing BB Shoulder Press
      4 sets x 8 reps
      Stick with the same weight for all 4 sets.

#2  With a partner, alternate whole rounds of:
      Toes to Bar - 6 reps
      DB Thruster - 10 reps

      Each partner does 7 rounds.
      Partner A does 6 toes to bar, then 10 thrusters.
      Then Partner B does 6 toes to bar, then 10 thrusters, etc.

3/23/18

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      Squat Jump - 6 reps (air squat with a jump at the top)

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

#2  BB Back Squat
      3 sets x 2 reps at 90% of Back Squat 1RM

#3  This is 6 rounds:
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do B, C, D, E and F
      Round 3 - Do C, D, E and F
      Round 4 - Do D, E and F
      Round 5 - Do E and F
      Round 6 - Do F

      A) - Plate Pull - 80 feet
      B) - Air Squat - 30 reps
      C) - DB Incline Bench Press - 20 reps
      D) - American Kettlebell Swing - 15 reps
      E) - BB Row - 12 reps
      F) - DB Squat - 10 reps

      Rest one minute between rounds.  
        

3/21/18

Warmup - Do 3 rounds of:
      Cable Row - 12 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  BB Row
      5 sets x 10 reps
      Stick with the same weight for all 5 sets.

#2  Start a timer.
      EVEN minutes - Goblet Squat - 15 reps
      ODD minutes - Pullups

      For the pullups, you pick the number for the first set.
      If you pick 8 reps for the first minute, for example, you
      would do 9 reps the next odd minute, and continue adding
      one rep every odd minute.  You are done when you either
      fail to get the required number of reps for that minute, or 
      you complete 8 sets of pullups.  So if you started with 8 reps,
      your last set/last minute would be 15 reps.  Try to pick a 
      starting number that will allow you to get through at least
      5 sets, and hopefully all 8.  Sets do not have to be unbroken.
      You can get on and off the pullup bar as many times as you
      like each odd minute.  

3/20/18

Warmup - do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press
      5 sets x 3 reps
      Set 1 - 3 reps at 90% of goal weight for today
      Set 2 - 3 reps at goal weight for today
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  This is 4 rounds.  Round 1 looks like this:
      0:00 - Burpee - 8 reps
      1:00 - Cable Row - 16 reps 
      2:00 - Plate Pushup - 12 reps (see video below)
      3:00 - Air Squat - 24 reps

      Round 2 starts at 5:00.
      Do 10 Burpees, 18 rows, 14 plate pushups, and 26 air squats
      Round 3 starts at 10:00.
      Do 12 Burpees, 20 rows, 16 plate pushups, and 28 air squats
      Round 4 starts at 15:00.
      Do 14 Burpees, 22 rows, 18 plate pushups, and 30 air squats
      
      If you don't finish all the reps of an exercise by the start of the next
      minute, move on to the next exercise.  

#3  BB Bench Press (1.5 REP)
      2 sets x 6 reps at a light weight.
      2 sets x 4 reps at a moderate weight.
      2 sets x 2 reps as heavy as you can.  

3/18/18

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

#1  Seated DB Shoulder Press
      4 sets x 12 reps
      Same weight all 4 sets

#2  Do 6 rounds of:
      BB Push Press         2-4-6-8-10-12 reps
      BB Inverted Row    12 reps each round
      Double Under          24 reps each round 

      For the push press, do 2 reps in round 1, 4 reps in round 2, etc.
      Use the same weight for all 6 rounds.  This is continuous work.  

3/17/18

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 and Jerk
      4 sets x (2 + 1) at 80% of Clean 1RM
      1 set is 2 cleans plus one jerk

#2  BB Back Squat 
      4 sets x 8 reps at 70% of Back Squat 1RM

#3  In any order and any combination, do:
      DB Row - 50 total reps (25 reps each side, 60 lb DB or heavier)
      Air Squat - 50 reps
      Hand Release Pushup - 50 reps
      Cable Row - 50 reps
      Medicine Ball Wall Balls - 50 reps

      You are going to WORK for 2 minutes, then REST for 1 minute, 
      work for 2 minutes, then rest for 1 minute, etc. until you complete
      all reps.  

3/15/18

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Pushup - 10 reps (not hand release)
      Kettlebell Deadlift - 10 reps
      DB Reverse Fly - 10 reps

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

#2  With a partner, in 14 minutes, do as many rounds as you can of:
      Unweighted BB Jump Squat - 12 reps
      Pullup - 18 reps
      Seated DB Shoulder Press - 24 reps
      Air Squat - 32 reps
      Bear Crawl - 80 feet

      Only one partner is working at a time.  Divide up the reps 
      however you like.  

3/14/18

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

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

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of 1RM
      Stability Ball Pushup - 20 reps (if no stability ball, do hand release pushups)
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      EZ Curl Bar Nosebreaker - 20 reps
      DB Squat - 20 reps
      Rest 2 minutes
      With a running clock, you have 4 total minutes to run 400 meters
      and then do as many reps as you can of BB Bench Press at 60% of 
      Bench Press 1RM

      For the DB Squat, you are holding one DB in each hand.  Hands are 
      at the shoulders.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Same weight for all 4 sets.

3/12/18

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

#1  Standing DB Shoulder Press
      4 sets x 10 reps
      Stick with the same weight for all 4 sets.

#2  Do one round of:
      Hand Release Pushup - 24 reps
      Prisoner Squat - 21 reps
      DB Lateral Raise - 18 reps
      BB Row - 15 reps
      Medicine Ball Wall Ball - 12 reps

      REST - 2 minutes

      Hand Release Pushup - 12 reps
      Prisoner Squat - 15 reps
      DB Lateral Raise - 18 reps
      BB Row - 21 reps
      Medicine Ball Wall Ball - 24 reps

3/11/18

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

#1  BB Back Squat
      3 sets x 4 reps at 85% of Back Squat 1RM

#2  BB Clean High Pull
      1 set x 3 reps at 90% of Clean 1RM
      1 set x 3 reps at 95%
      1 set x 3 reps at 100%
      1 set x 3 reps at 105%

#3  This is 5 rounds.
      Each round is 2 minutes of work followed by 2 minutes of rest.
      One round is:
      18" Squat Box Jump - 8 reps (full depth on the squat)
      Cable Row - 12 reps
      Burpee - 12 reps
      Toes to Bar - 8 reps      
      Air Squat - If there is any time left in the round, do Air Squats
      until you hit the time limit.  

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

3/9/18

Warmup - Do 3 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps

#1  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 3 sets x 8 reps
      Start somewhat light and then add weight each set.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 20 reps
      1:00 - BB Inverted Row - 20 reps
      2:00 - Double Under - 30 reps
      3:00 - Sledgehammer VS Tire - 40 seconds (20 sec each side)
      4:00 - Plate Pull - 60 feet

      Round 2 starts at 6:00.

3/8/18

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

#1  BB Bench Press
      5 sets x 6 reps
      Set 1 - 6 reps at 90% of 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  Start a timer.
      EVEN minutes - BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      ODD minutes - American Kettlebell Swing - 9 reps

      When you are not doing deadlifts or swings, in any order and
      any combination, do:
      BB Row - 40 reps at 135 lbs
      Hand Release Pushup - 60 reps
      Air Squat - 80 reps

#3  BB Bench Press (No Touch)
      Keep the bar about 1-3" off your chest at the bottom of each rep.
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, and 2 sets x 2 reps
      Try to add weight each set.  

3/6/18

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press -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 then try to add weight each set.

#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

      A) Pullup - 10 reps
      B) Plate Front Raise - 12 reps
      C) Cable Row - 15 reps
      D) Hand Release Pushup - 20 reps
      E) DB Lateral Raise - 30 reps
      F) Double Under - 60 reps

      REST 1 minute between rounds.  

3/5/18

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 and Jerk
      4 sets x (3 + 1) at 75% of Clean 1RM
      1 set is 3 cleans + 1 jerk

#2  BB Back Squat
      4 sets x 10 reps at 65% of Back Squat 1RM

#3  This is 5 rounds:
      R1-0:00-BB Row-10 reps, DB Inc Bench Press-14 reps, Goblet Squat-18 reps
      R2-3:00-BB Row-12 reps, DB Inc Bench Press-16 reps, Goblet Squat-20 reps
      R3-6:00-BB Row-14 reps, DB Inc Bench Press-18 reps, Goblet Squat-22 reps
      R4-9:00-BB Row-16 reps, DB Inc Bench Press-20 reps, Goblet Squat-24 reps
      R5-12:00-BB Row-18 reps, DB Inc Bench Press-22 reps, Goblet Squat-26 reps

3/3/18

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  BB Row
      6 sets x 6 reps
      Stick with the same weight for all 6 sets.
      Pick a weight that is challenging but you can still get 
      all 6 reps every set.

#2  In 10 minutes, do as many rounds as you can of:
      Pullup - 10 reps
      Seated DB Shoulder Press - 10 reps
      BB Inverted Row - 10 reps
      Medicine Ball Wall Ball - 10 reps
      EZ Curl Bar Nosebreaker - 10 reps
      BB Shrug - 10 reps

      This is continuous work.  

3/2/18

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

#1  BB Incline Bench Press
      5 sets x 6 reps
      Set 1 - 6 reps at 90% of 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  This is 2 rounds.  For each exercise, do as many reps as you
      can in 60 seconds, then rest for 60 seconds, then move on to
      the next exercise.  Rest between rounds is also 60 seconds.

      Burpee
      Cable Row
      Air Squat
      Weighted Plank (25 lbs)
      24" Box Jump
      Sledgehammer VS Tire (30 sec per side)
      Plate Pull

#2  BB Bench Press (1.5 REP)
      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 try to add
      weight for each set after that.