4/29/18

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 8 reps
      Back Squat - 10 reps
      Clean Grip Row - 12 reps

#1  BB Power Jerk
      Work up to a heavy double.
      Then take off 10% and do 2 sets x 2 reps

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

      Round 1 is 4 presses, 12 squats, and 14 rows.
      Round 2 is 6 presses, 12 squats, and 12 rows.
      Round 3 is 8 presses, 12 squats, and 10 rows, etc.  

4/28/18

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

#1  BB Back Squat - 3 sets x 12 reps
      Set 1 - 12 reps at a moderate weight
      Sets 2 and 3 - 12 reps at 90% of Set 1

#2  Do 50 Air Squats, then immediately start a timer
      and do as many rounds as you can in 7 minutes of:
      BB Push Press - 3 reps
      Toes to Bar - 5 reps
      Burpee - 7 reps
      BB Row - 9 reps

4/26/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row
      1 set x 12 reps + 1 Negative Rep
      1 set x 9 reps + 1 Negative Rep
      2 sets x 6 reps + 1 Negative Rep

      Start with a moderate weight.  Try to add weight each set.
      For the Negative Reps, take 10 seconds to lower the weight.

#2  This is continuous work.
      Do 5 rounds of:
      BB Step Up - 5 reps each side at 95 lbs, to an 18" box
      BB Inverted Row - 10 reps
      Reverse Bear Crawl - 40 feet


      

4/25/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press - 3 sets x 8 reps
      1 set x 8 reps at 72.5% of 1RM
      1 set x 8 reps at 75%
      1 set x 8 reps at 77.5%

#2  This is 6 rounds:
      Hand Release Pushup      20-18-16-14-12-10 reps
      Air Squat                           20 reps each round
      BB Row                             10 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps
      REST 1 minute between rounds.

      Round 1 is 20 pushups, 20 air squats, 10 rows, and 2 rack presses.
      Round 2 is 18 pushups, 20 air squats, 10 rows, and 4 rack presses.
      Continue the pattern until you complete the 6 rounds.
      Try to stick with the same weight for all 6 rounds for the rack press.  

4/23/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Air Squat - 10 reps

#1  Standing DB Shoulder Press - 4 sets x 6 reps
      Same weight all 4 sets.

#2  This is 3 rounds:
      Plate Pull                              40-60-80 feet
      Jump Squat                          20-40-60 seconds (as many reps as you can)
      Hand Release Pushup         15-20-25 reps
      REST                                    60-90-120 seconds
      BB Push Press                      6-8-10 reps

      Round 1 - plate pull - 40 feet, jump squat - 20 sec, pushup - 15 reps,
      rest 60 seconds, push press - 6 reps

      Round 2 - plate pull - 60 feet, jump Squat - 40 sec, pushup - 20 reps,
      rest 90 seconds, push press - 8 reps

      Round 3 - plate pull - 80 feet, jump squat - 60 sec, pushup - 25 reps,
      rest 2 minutes, push press - 10 reps

      Rest as needed between rounds.  

4/22/18

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 + Front Squat + Jerk
      Do as many warmup sets and reps as you like, then:
      3 sets x (1+2+1) at 70% of Clean 1RM
      One set is 1 clean + 2 front squats + 1 jerk

#2  BB Back Squat
      3 sets x 5 reps at 70% of Back Squat 1RM

#3  In 10 minutes, do as many rounds as you can of:
      Air Squat - 16 reps
      Seated DB Shoulder Press - 8 reps
      Cable Row - 12 reps
      Burpee - 8 reps
      DB Farmer's Carry - 100 meters

4/20/18

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

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

#2  In 10 minutes, do as many rounds as you can of:
      Pullup - 8 reps
      Weighted Plank - 30 seconds
      Run 100 meters
      DB Reverse Fly - 12 reps
      Goblet Squat - 16 reps

4/19/18

Warmup - Do 2 rounds of:
      Unweighted BB Row - 12 reps
      Unweighted BB Back Squat - 10 reps
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press
      1 set x 8 reps at 67.5% of 1RM
      1 set x 8 reps at 70% of 1RM
      1 set x 8 reps at 72.5% of 1RM

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Ball - 16 reps, then BB Row 16 reps
      2:00 - Seated DB Shoulder Press - 12 reps, then Cable Row - 20 reps
      4:00 - Air Squat 24 reps, then BB Rack Press - 8 reps

      Round 2 starts at 7:00.  

#3  Hand Release Pushup 
      8 sets x 10 reps
      Sets start every 30 seconds.  

4/17/18

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      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 with a light weight for the set of 10, then try to add weight each set.

#2  This is continuous work.
      Do 3 rounds of:
      BB Clean Deadlift - 2 reps at 100% of Clean 1RM
      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 Shrug - 17 reps
      Air Squat - 20 reps
      Plate Pull - 40 feet
      

4/16/18

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 Back Squat 1RM
      ODD minutes - Box Jumps

      For each set of squats, PAUSE for 2 seconds at bottom of FIRST REP ONLY.
      Normal tempo for reps 2 and 3.  

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

4/14/18

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      DB Reverse Fly - 10 reps
      Kettlebell Deadlift - 10 reps

#1  Cable Row
      Work up to a heavy set of 8 reps.
      Then take off 15% and do 2 sets x 12 reps

#2  This is 10 rounds of continuous work.
      Medicine Ball Wall Ball      10-9-8-7-6-5-4-3-2-1 rep
      Pullup                                   1-2-3-4-5-6-7-8-9-10 reps

      Do 10 wall balls, then 1 pullup, then 9 wall balls, then 2 pullups, etc.
      until you complete all reps.  

4/13/18

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 (1.5 REP)
      All sets are 3 reps.  Start at 70% of your 1RM
      and work up to a heavy set of 3.

#2  Start a timer.
      On EVEN minutes, do 8 reps of DB Thruster
      On ODD minutes, in any order and combination, do:
            Hand Release Pushup - 40 reps total
            Double Under - 60 reps total
            BB Row - 40 reps total

      You are done with #2 when you complete all reps of pushups, 
      double unders, and rows.  

#3  BB Incline Bench Press
      1 set x 12 reps
      1 set x 8 reps
      1 set x 4 reps
      Try to go up in weight each set.  

4/11/18

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

#1  BB Push Press
      Work up to a heavy set of 3 reps.  Then take off 15%
      and do 2 sets x 5 reps.

#2  In 12 minutes, do as many rounds as you can of:
      Plate Front Raise - 8 reps
      Plank - 45 seconds (elbows and toes)
      Unweighted BB Behind the Neck Thruster - 8 reps
      Cable Row - 12 reps
      DB Step Up - 8 reps each side (16" step)

      This is continuous work.

4/10/18

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
      Work up to a heavy single.

#2  BB Back Squat
      3 sets x 3 reps at 75% of Back Squat 1RM

#3  With a partner, alternate whole rounds of:
      Standing DB Shoulder Press - 7 reps
      Pullup - 7 reps
      Burpee - 7 reps

      Each partner does 7 rounds.
      Partner A does 7 presses, 7 pullups, and 7 burpees.  Then
      Partner B does 7 presses, 7 pullups, and 7 burpees, etc.  

4/8/18

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

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

#2  This is two 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 tire
      BB Waiter's Walk
      Burpee Pullup
      Cable Row
      Goblet Squat

4/7/18

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

#1  BB Bench Press + 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
      1 set x 2 reps + 1 Negative Rep

      Start with a moderate weight, then try to add weight each set.
      For the negative reps, take 10 seconds to lower the weight.  Have
      a spotter count for you and help you rerack the weight.

#2  In 12 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Sledgehammer VS Tire - 9 reps each side
      Medicine Ball Wall Ball - 12 reps
      Plank - 60 seconds (elbows and toes)
      Run 100 meters with a 25 lbs DB

#3  Close Grip Bench Press
      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.  
      Grip is shoulder width.

4/5/18

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

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

#2  Do 2 rounds of:
      DB Thruster - 16 reps
      Cable Row - 14 reps
      Prisoner Squat - 12 reps
      EZ Curl Bar Nosebreaker - 10 reps
      18" Squat Box Jump - 8 reps
      Seated DB Shoulder Press - 6 reps
      REST - 60 seconds
      Double Under - As many reps as you can in 60 seconds

      Rest 2 minutes between rounds.  

4/4/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run - 25 meters (effort level: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)
   
#1  Run 25 meters at 100% effort, every minute on the minute, for 8 reps.

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

#3  BB Clean Deadlift
      5 sets x 3 reps at 100% of Clean 1RM
      SEE VIDEO below.  
      Try to pull like you would for a clean.  From the floor, drive with your
      legs, keeping your back angle constant (don't let your hips come up first)
      until the bar gets to your knees, and then extend the hips.  
      And no I don't still have my Christmas tree up.  This vid is from December.  

#4  This is up to 5 rounds.
      Round 1 looks like this:
      0:00 - BB Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - DB Squat - 14 reps

      For Round 2, add 2 reps to each exercise,
      (BB Inverted Row - 12 reps, Hand Release Pushup - 14 reps, DB Squat - 16 reps)

      Add 2 reps to each exercise every round until you either fail to complete
      all reps before the start of the next minute or you finish 5 rounds.
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.  

      

4/2/18

Warmup - Do 3 rounds of:
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 8 reps
      DB Reverse Fly - 8 reps

#1  DB Row - 5 sets x 8 reps each side
      Go as heavy as you can.

#2  In 15 minutes, do as many rounds as you can of:
      BB Ground to Overhead - 4 reps
      Toes to Bar - 8 reps
      DB Incline Bench Press - 12 reps
      Cable Row - 16 reps
      Air Squat - 20 reps
      REST 1 minute

4/1/18

Warmup - Do 3 rounds of:
      Air Squat - 16 reps
      Cable Row - 12 reps (light weight)
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press
      Work up to a heavy single.

#2  Do 4 rounds of:
      BB Back Squat - 10 reps
      BB Push Press - 5 reps
      BB Row - 10 reps
      DB Farmer's Walk - 100 meters

      Use the same barbell and same weight for the back squat,
      push press, and row.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      4 sets x 5 reps
      Stick with the same weight each set.
      Pick a weight that is challenging but you can get all 5 reps every set.

#4  With a partner, in any order and any combination, do:
      Hand Release Pushup - 150 total reps
      Double Under - 200 total reps
      
      Only one partner is working at a time.