5/31/18

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

#1  In 7 minutes, do as many rounds as you can of:
      Burpee 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

#2  BB Bench Press - 5 sets x 4 reps
      2 sets x 4 reps at 82.5% of Bench Press 1RM
      2 set x 4 reps at 87.5%
      1 set x as many reps as you can at 92.5%

#3  Same as #1.  In 7 minutes, do as many rounds as you can of:
      Burpee 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

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 7 reps (light)
      1 set x 5 reps (moderate)
      1 set x 3 reps (heavy)

5/29/18

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

#1  BB Push Press
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#2  In any order and any combination, do:
      DB Thruster - 25 reps
      Cable Row - 25 reps
      Plate Front Raise - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps

5/28/18

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 Clean + Front Squat + Jerk
      3 sets x (1 + 1 + 1) at 85% of Clean 1RM

#2  BB Back Squat - 3 sets x 8 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 8 reps at goal weight for today (heavier than 5/22)
      Sets 2 and 3 - 8 reps at 90% of goal weight for today

#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) Double Under - 60 reps
      B) Air Squat - 30 reps
      C) Hand Release Pushup - 20 reps
      D) Run 150 meters
      E) BB Row - 12 reps
      F) Burpee - 10 reps

      REST one minute between rounds.  

5/26/18

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

#1  DB Row - 4 sets x 10 reps each side
      Same weight all 4 sets.  Heavy but you can still
      get all 10 reps each set.

#2  This is 8 rounds of continuous work:
      Pullup                                          1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through            2 reps each round
      Air Squat                                     15-14-13-12-11-10-9-8
      Standing BB Shoulder Press      4 reps each round at 65% of 1 Rep Max

5/25/18

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 9 reps at 50% of 1 Rep Max

#1  BB Bench Press
      2 sets x 4 reps at 80% of 1 Rep Max
      2 sets x 4 reps at 85%
      1 set x as many reps as you can at 90%

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Incline Bench Press - 20 reps
      Toes to Bar - 10 reps
       
      REST - 2 minutes
      Medicine Ball Wall Ball - 20 reps
      REST - 2 minutes

      Toes to Bar - 10 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps (light weight)
      1 set x 5 reps (moderate)
      1 set x 3 reps (heavy)

5/23/18

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

#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, then try to add weight each set.

#2  With a partner, alternate whole rounds of:
      Burpee - 7 reps
      Pullup - 7 reps

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

5/22/18

Warmup - Do 5 rounds of:
      Goblet Squat - 5 reps (light weight)
      Run - 25 meters

      Effort level for runs is: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

#1  Run 25 meters x 5 reps at 100% effort

#2  BB Back Squat - 3 sets x 8 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 8 reps at goal weight for today (heavier than 5/16)
      Sets 2 and 3 - 8 reps at 90% of goal weight for today

#3  BB Clean Deadlift (No Touch) - 4 sets x 4 reps at 85% of Clean 1RM
      You are not touching the barbell on the ground between reps.  Starting
      from a standing position, one rep is lowering the barbell to about 1"
      off the ground and then coming back up.  

#4  In 11 minutes, do as many rounds as you can of:
      Air Squat - 17 reps
      Plate Front Raise - 14 reps
      BB Inverted Row - 11 reps
      Plank Shoulder Touch - 8 reps each side
      DB Row - 5 reps each side

      For the duration of the 11 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.  

5/20/18

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

#1  BB Row - 5 sets x 8 reps
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still
      get all 8 reps every set.

#2  Do 2 rounds of:
      Cable Row - 20 reps
      Seated DB Shoulder Press - 10 reps
      BB Shrug - 15 reps
      Weighted Plank - 1 minute
      REST - 1 minute
      DB Row - 10 reps each side
      EZ Curl Bar Nosebreaker - 15 reps
      DB Reverse Fly - 15 reps
      Burpee - As many reps as you can in 1 minute
      REST - 1 minute

5/19/18

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 9 reps
      DB Thruster - 6 reps (light weight)

#1  BB Bench Press - 5 sets x 4 reps
      3 sets x 4 reps at 82.5%
      2 sets x 4 reps at 87.5%

#2  You are going to:
      Work for 6 minutes.
      REST for 3 minutes.
      Work for 6 minutes.

      During the two, 6-minute work periods, do as many rounds 
      as you can of:
      BB Clean Grip Deadlift - 3 reps at 90% of Clean 1RM
      DB Alternating Incline Bench Press - 6 reps each side
      Pullup - 9 reps
      American Kettlebell Swing - 12 reps
      Air Squat - 15 reps
      Double Under - 18 reps

#3  BB Floor Press 
      1 set x 7 reps (light)
      1 set x 5 reps (moderate)
      1 set x 3 reps (heavy)
      1 set x 9 reps (same weight as set 1)

5/17/18

Warmup - Do 2 rounds of:
      BB Inverted Row - 8 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 12 reps

#1  Seated DB Shoulder Press
      5 sets x 6 reps
      Start with a moderate weight, then add weight by feel.

#2  This is continuous work.  Do 6 rounds of:
      BB Push Press                  2-4-6-8-10-12 reps (same weight each round)
      BB Row                             6 reps at 155 lbs
      Hand Release Pushup      12 reps
      Air Squat                           18 reps

      For the push press, do 2 reps the first round, 4 reps the second round, etc.  

5/16/18

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
      4 sets x (1+1+1) at 80% of Clean 1RM

#2  BB Back Squat - 3 sets x 8 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 8 reps at goal weight for today (heavier than 5/10)
      Set 2 and Set 3 - 8 reps at 90% of goal weight for today

#3  In any order and any combination, do:
      BB Clean Grip Deadlift - 10 reps at 90% of Clean 1RM
      Sledgehammer VS Tire - 20 reps each side
      Medicine Ball Wall Ball - 30 reps
      DB Incline Bench Press - 40 reps
      Cable Row - 50 reps at 100 lbs

      WORK during ODD minutes.
      REST during EVEN minutes.  

5/14/18

Warmup - Do 2 rounds of:
      BB Inverted Row - 8 reps
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 2 sets x 8 reps
      Start at a moderate weight, then add weight each set.

#2  Do 5 rounds of:
      BB Row - 12 reps at 135 lbs
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.

5/13/18

Warmup - Do 2 rounds of:
      BB Bench Press - 8 reps at 50% of 1RM
      DB Row - 8 reps each side (light weight)
      Unweighted BB Back Squat - 8 reps
      Unweighted BB Standing Shoulder Press - 8 reps

#1  BB Bench Press
      2 sets x 6 reps at 80% of 1RM
      1 set x 6 reps at 82.5%
      1 set x as many reps as you can at 85%

#2  In any order and any combination, do:
      DB Farmer's Walk - 200 meters
      Overhead Plate Walk - 200 meters
      Double Under - 80 reps
      Hand Release Pushup - 80 reps
      Pullup - 40 reps

#3  BB Bench Press with a 2-second PAUSE at the bottom of each rep
      1 set x 7 reps (light weight)
      1 set x 5 reps (moderate weight)
      1 set x 3 reps (heavy)

5/11/18

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

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

#2  Do 4 rounds of:
      Toes to Bar - 5 reps
      Seated DB Shoulder Press - 7 reps
      BB Row - 9 reps
      Plate Front Raise - 11 reps
      DB Reverse Fly - 13 reps
      DB Shrug - 15 reps
      Inverted Plank - 1 minute (see photo below)
      REST - 1 minute

      For the inverted plank, have your shoulders and feet on benches,
      boxes, chairs, etc.  Keep your torso straight for 1 minute.  
      

5/10/18

Warmup - Do one round of:
      Air Squat - 12 reps
      Kettlebell Deadlift - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

#1  BB Back Squat - 3 sets x 12 reps
      Set 1 - 12 reps (heavier than 4/28/18)
      Sets 2 and 3 - 12 reps at 90% of Set 1

#2  BB Clean Deadlift - 4 sets x 3 reps at 80% of Clean 1RM
      PAUSE for one second as soon as the barbell breaks contact
      with the floor, then PAUSE for one second at the knee.  Normal
      tempo when you lower the barbell.

#3  Do one round of:
      BB Thruster - 5 reps (PAUSE for 2 seconds at the top of each rep)
      Pullup - 10 reps
      Cable Row - 20 reps
      Hand Release Pushup - 30 reps
      Air Squat - 40 reps
      Double Under - 50 reps
      Air Squat - 40 reps
      Hand Release Pushup - 30 reps
      Cable Row - 20 reps
      Pullup - 10 reps
      BB Thruster - 5 reps (PAUSE for 2 seconds at the top of each rep)

5/8/18

Warmup - Do 1 round of:
     Cable Row - 15 reps (light weight)
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps
      Pushup - 15 reps (not hand release)

#1  Strict Weighted Pullup
      5 sets x 5 reps
      Same weight all 5 sets.
      Pick a weight that is challenging but you can get 
      all 5 reps every set.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Sledgehammer VS Tire - 20 seconds each side
      1:00 - Burpee - 12 reps
      2:00 - BB Row - 12 reps at 135 lbs
      3:00 - DB Lateral Raise - 15 reps
      4:00 - BB Inverted Row - 15 reps

      5:00 - Plate Pull - 60 feet

      
      Round 2 starts at 6:00.

5/7/18

Warmup - Do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 6 reps
      2 sets x 6 reps at 77.5% of Bench Press 1RM
      1 set x 6 reps at 80%
      1 set x 6 reps at 82.5%

#2  Do 7 rounds of:
      BB Ground to Overhead       7-6-5-4-3-2-1 rep
      DB Row                                   7 reps each side (each round)
      Hand Release Pushup            14 reps (each round)
      REST 30 seconds

      Do 7 reps of ground to overhead for the first round, then
      subtract one rep every round.  

5/5/18

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
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#2  This is one round:
      DB Incline Bench Press - 21 reps
      BB Shrug - 18 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Cable Row - 12 reps
      DB Thruster - 9 reps

      REST 1 minute
      Medicine Ball Wall Ball - As many reps as you can in 1 minute
      REST 1 minute

      DB Incline Bench Press - 9 reps
      BB Shrug - 12 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Cable Row - 18 reps
      DB Thruster - 21 reps

5/4/18

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 reps and sets as you like, then:
      3 sets x (1 + 2 + 1) at 75% of Clean 1RM
      One set is 1 clean + 2 front squats + 1 jerk

#2  BB Back Squat - 3 sets x 12 reps
      Set 1 - 12 reps (heavier than 4/28/18)
      Sets 2 and 3 - 12 reps at 90% of Set 1

#3  In any order and any combination, do:
      Burpee - 20 reps
      BB Row - 40 reps at 135 lbs
      Seated DB Shoulder Press - 40 reps
      Air Squat - 100 reps
      Plank - 3 total minutes (elbows and toes)

5/2/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Row - 4 sets x 10 reps
      Same weight all 4 sets.

#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 - 8 reps
      B) DB Lateral Raise - 12 reps
      C) Goblet Squat - 16 reps
      D) DB Row - 10 reps each side
      E) Plank Shoulder Touch - 12 reps each side
      F) Double Under - 75 reps

      REST one minute between rounds.         
      For the plank shoulder touches, you are at the top of a pushup position.
      Pick up your right hand and touch your left shoulder, then put your
      right hand back down.  Then pick up your left hand and touch your
      right shoulder, then put your left hand back down.  This is one rep.

5/1/18

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

#1  BB Bench Press - 4 sets x 6 reps
      2 sets x 6 at 75% of 1RM
      1 set x 6 at 77.5%
      1 set x 6 at 80%

#2  Start a timer.  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 - 20 reps
      Medicine Ball Wall Ball - 12 reps

      Alternate exercises between partners.  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.  Continue alternating exercises until you reach the time
      limit.