6/30/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Air Squat - 15 reps

#1  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 light weight for the set of 8 reps, then try to add
      weight each set.  

#2  Do 5 rounds of:
      BB Ground to Overhead                             5-4-3-2-1 rep
      Alternating DB Incline Bench Press          7-8-9-10-11 reps
      Pullup                                                            9-10-11-12-13 reps
      EZ Curl Bar Nosebreaker                           13-12-11-10-9 reps
      Goblet Squat                                                 12 reps each round
      Plate Pull                                                       40 feet each round
      REST 2 minutes

#3  BB Bench Press
      Set 1 - As many reps as you can at 80% of 1RM
      Set 2 - As many reps as you can at 70%
      REST between sets.  

6/28/18

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Standing Shoulder Press - 10 reps
      Clean Grip Row - 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  In 8 minutes, do as many rounds as you can of:
      BB Row - 8 reps
      Air Squat - 16 reps
      Seated DB Shoulder Press - 8 reps
      Double Under - 16 reps

6/27/18

Warmup - at a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      Pushup - 10 reps
      Jump Squat - 8 reps
      Pullup - 6 reps
      24" Box Jump - 4 reps

#1  Depth Jumps - 5 sets x 3 reps
      Set up 2 boxes, one at 18" and one at 24"
      The 2 boxes are about 3" apart.
      For each rep, step off the 18" box and jump up onto the 24" box.
      When you step off the 18" box, try to keep your ground contact
      time short.  You can add height to the box after the first set, or just
      stick with the 24" box.

#2  BB Back Squat - 4 sets x 2 reps
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today (heavier than 6/21)
      Sets 3 and 4 - 2 reps back down at 90%

#3  BB Clean Deadlift - with a one second PAUSE at mid-shin on the way up
      2 sets x 2 reps at 95% of Clean 1RM
      2 sets x 2 reps at 100%
      1 set x 2 reps at 105%

#4  Do 2 rounds of:
      Back Squat - 20 reps at 45% of Back Squat 1RM
      Run 400 meters and carry stuff
      Cable Row - 20 reps at 100 lbs
      Burpee - 20 reps
      REST 4 minutes

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50m line
      (two 50s and two 45s).  From the start line, run to the 50m line, pick up
      a DB, and bring it back to the start line.  Repeat for the other 3 DB's.

6/25/18

Warmup - Do 2 rounds of:

      DB Row - 6 reps each side (light weight)

      Unweighted BB Back Squat - 9 reps

      Pushup - 12 reps (not hand release)

#1  In any order and any combination, do:

      Toes to Bar - 25 reps

      Seated DB Shoulder Press - 40 reps

      Cable Row - 55 reps

      American Kettlebell Swing - 70 reps

      Air Squat - 85 reps

#2  Strict Pullup (weighted if possible)

      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

6/24/18

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

#1  BB Bench Press (1.5 REP) - 5 sets x 5 reps
      Start with a moderate weight for set 1 and then 
      add weight by feel.  Work up to a heavy set of 5.

#2  Start a timer.  You have 5 minutes to hit a max set
      of unbroken double unders (Unbroken just means
      consecutive reps without messing up or stopping).

#3  Do 5 rounds of:
      DB Thruster         10 reps
      BB Row                 10 reps
      BB Rack Press      2-4-6-8-10 reps
      REST 1 minute between rounds.
      Same weight for the rack press for all 5 rounds.  

#4  Hand Release Pushup
      Every minute on the minute, do a set of pushups.
      For the first minute, do 10 reps.
      For the second minute, do 11 reps.
      Keep adding one rep per minute until you either
      complete the round of 20 reps, or you fail to complete
      the required number of reps for that minute.  
      REST at least 5 minutes between #3 and the start of #4.

6/22/18

Warmup - Do 3 rounds of:
      Pushup (1.5 REP) - 6 reps
      Cable Row - 9 reps (light weight)
      Air Squat - 12 reps

#1  In 12 minutes, do as many rounds as you can of:
      DB Farmer's Walk - 100 meters
      Burpee - 10 reps
      Toes to Bar - 10 reps
      Unweighted BB Squat Jump - 10 reps
      DB Incline Bench Press - 5 reps each side
      DB Step Up - 5 reps each side (18" Box)

#2  Do 4 rounds of:
      Seated DB Shoulder Press - 10 reps
      Standing BB Curl - 10 reps

      Rest between rounds.

6/21/18

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

#1  BB Clean and Jerk - 4 sets x (2 + 1) at 80% of Clean 1RM
      One set is 2 cleans + 1 Jerk

#2  BB Back Squat - 4 sets x 2 reps
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3 and 4 - 2 reps back down at 90%

#3  Start a timer.  Round 1 looks like this:
      0:00 - Pullup - 8 reps
      1:00 - Hand Release Pushup - 14 reps
      2:00 - Air Squat - 20 reps

      Round 2 starts at 3:00.
      For each round, add 2 reps per exercise.  So for round 2, do
      10 pullups, 16 pushups, and 22 air squats.

      Keep adding 2 reps to each exercise each round until you either
      fail to complete the required number of reps for that minute, OR
      you complete 5 rounds (Rd 5 is 16 pullups, 22 pushups, 28 air squats).

6/19/18

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

#1  Cable Row - This is 3 sets.
      Set 1 - 12 reps
      Set 2 - ADD 20 lbs to Set 1's weight and do as many complete reps as you can
      Set 3 - SUBTRACT 20 lbs from Set 1's weight and do as many complete reps
                  as you can

      REST between sets.  

#2  Start a timer.
      At 0:00 - Do as many Strict Unweighted Pullups as you can in 
      45 seconds.  These do not have to be unbroken.  You can get on and
      off the bar as many times as you like.  Then, at 2:00, begin 2 rounds of:
      2:00 - DB Row - 12 reps each side
      3:00 - Medicine Ball Wall Balls - 15 reps
      4:00 - BB Row - 12 reps
      5:00 - Burpee - 15 reps

      Round 2 starts at 7:00 with DB Row, then wall balls at 8:00, 
      rows at 9:00, and burpees at 10:00.  You don't repeat the pullups.  

6/18/18

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

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 225 lbs to failure
      Set 2 - if you get 10 or more reps for set 1, add 50 lbs and go to failure
                 if you get less than 10 reps for set 1, subtract 50 lbs and go to failure

      REST between sets.
      You can start with less than 225 lbs for the first set.  As an example, if
      you start with 175 lbs for the first set and you get 8 reps, you would drop
      to 125 lbs for the second set.  If you got 12 reps on the first set at 175 lbs, 
      you would go up to 225 lbs for set 2.  

#2  Do one round of:
      Double Suicide - 1 rep
      Air Squat - 75 reps
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Air Squat - 75 reps
      Double Suicide - 1 rep

#3  BB Floor Press
      1 set x 12 reps (light weight)
      1 set x 8 reps (moderate weight)
      2 sets x 4 reps (heavy)

6/16/18

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 10 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  This is continuous work.
      In 10 minutes, do as many rounds as you can of:
      18" Squat Box Jump - 5 reps (full depth squat each rep)
      BB Row - 5 reps at 155 lbs
      Seated DB Shoulder Press - 10 reps
      DB Hammer Curl - 10 reps (both arms at same time)
      DB Reverse Fly - 10 reps
      Plate Front Raise - 10 reps

      For the hammer curls, palms are facing each other through
      the entire range of motion.  

6/15/18

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

      Effort level for the runs is: 
      Rd 1 - 50%, Rd 2 - 60%, Rd 3 - 70%, Rd 4 - 80%, Rd 5 - 90%

#1  Run 50 meters x 4 reps at 100% effort

#2  BB Back Squat 
      Do as many warmup reps and sets as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today (heavier than 6/9/18)
      Sets 3 and 4 - 4 reps back down at 90%

#3  BB Clean Deadlift - with a one second PAUSE at mid-shin on the way up 
      4 sets x 3 reps at 90% of Clean 1RM

#4  Do 5 rounds of:
      BB Ground to Overhead - 2 reps at 135 lbs
      Burpee - 8 reps
      Toes to Bar - 8 reps
      DB Thruster - 8 reps

      Rounds begin at 0:00, 2:00, 4:00, 6:00, and 8:00

6/13/18

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

#1  This is 10 rounds of continuous work.
      Pullup                                           1-2-3-4-5-6-7-8-9-10 reps
      Standing DB Shoulder Press      10-9-8-7-6-5-4-3-2-1 reps
      Air Squat                                      12 reps each round
  
      Round 1 is 1 pullup, 10 presses, and 12 squats.
      Round 2 is 2 pullups, 9 presses, and 12 squats, etc.

      Start a timer at the beginning of round 1, and then at 3:00,
      6:00, 9:00, etc., run 150 meters.  So you run every 3rd minute
      until you complete 10 rounds.  

#2  DB Row - 4 sets x 10 reps each side
      Same weight all 4 sets.  Pick a weight that is heavy but you 
      can still get all 10 reps each set.

6/12/18

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

#1  BB Bench Press
      Work up to a heavy single.
      Then take off 15% and do 2 sets x 2 reps.

#2  With a partner, in any order and any combination, do:
      Sledgehammer VS Tire - 40 reps each side
      Medicine Ball Wall Ball - 60 reps
      BB Row - 80 reps
      Hand Release Pushup - 100 reps

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

#3  BB Bench Press + NEGATIVE
      1 set x 8 reps + 1 Negative rep
      1 set x 5 reps + 1 Negative rep
      1 set x 3 reps + 1 Negative rep

      On the negatives, take 10 seconds to lower the weight.
      Have your partner count for you, and then help you
      rerack the weight.  

6/10/18

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

#1  Standing BB Shoulder 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 try to add weight
      each set after that.

#2  Do 3 rounds of:
      DB Step Up - 8 reps each side (18" box)
      Bear Crawl - 25 meters
      Cable Row - 15 reps
      BB Back Squat - 10 reps
      BB Push Press - 5 reps
      BB Row - 10 reps

      Use the same barbell, same weight, for the squat, push press, and row.
      REST 2 minutes between rounds.  

6/9/18

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  BB Clean + Jerk
      Do as many warmup sets and reps as you like.
      Then work up to 3 sets x 1 rep at 90% of Clean 1 Rep Max.

#2  BB Back Squat - 4 sets x 4 reps
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today (heavier than 6/3)
      Sets 3 and 4 - 4 reps back down at 90%

#3  Every minute, on the minute, do 2 reps of BB Clean Grip Deadlift
      at 90% of Clean 1 Rep Max
      When you are not doing deadlifts, in any order and any combination, do:
      Pullup - 20 reps
      Plate Pushup - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

6/7/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Row - 4 sets x 12 reps
      Same weight all 4 sets.  Pick a weight that is 
      challenging but you can still get all 12 reps every set.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 40 seconds (20 sec each side)
      3:00 - Plate Pull - 60 feet
      4:00 - Air Squat - 25 reps
      5:00 - BB Inverted Row - 15 reps

      Round 2 starts at 6:00.  

6/6/18

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side (light weight)
      Air Squat - 9 reps
      Pushup - 9 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      4 sets x 2 reps at 90% of Bench Press 1RM
      1 set x 1 rep at 95%

#2  In any order and any combination, do:
      Hand Release Pushup - 40 reps
      Goblet Squat - 40 reps
      Cable Row - 40 reps at 100 lbs
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 400 meter with a 40 lb DB
      BB Waiter's Walk - 200 meters with a 95 lb BB
      Weighted Plank - 2 minutes with a 25 lb Bumper

#3  BB Rack 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)

6/4/18

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Go light for Set 1, then try to add weight each set after that.  

#2  In 12 minutes, do as many rounds as you can of:
      Reverse Bear Crawl - 25 meters
      DB Farmer's Walk - 100 meters
      Double Under - 20 reps
      Air Squat - 15 reps
      Pullup - 10 reps

6/3/18

Warmup - At a comfortable pace, do one round of:
      Air Squat - 18 reps
      Pushup - 15 reps
      Unweighted BB Back Squat - 12 reps
      Pullup - 9 reps
      18" Squat Box Jump - 6 reps

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

#2  BB Back Squat - 4 sets x 4 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of goal weight for today
      Set 2 - 4 reps at goal weight for today (heavier than 5/28)
      Sets 3 and 4 - 4 reps back down at 90%

#3  BB Clean Grip Deadlift - 4 sets x 4 reps at 85% of Clean 1RM
      PAUSE for one second on the way up when the bar is at mid shin.

#4  Do 7 rounds of:
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

6/1/18

Warmup - Do 2 rounds of:
      Pushup (1.5 REP) - 8 reps
      Cable Row - 10 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row - 4 sets x 12 reps + 1 Negative
      Go heavy for all 4 sets.  For the negative reps,
      take 10 seconds to lower the last rep.

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of 1RM
      Toes to Bar - 15 reps
      DB Incline Bench Press - 20 reps
      BB Row - 15 reps at 135 lbs
      Hand Release Pushup - 20 reps
      DB Reverse Fly - 15 reps
      Goblet Squat - 20 reps

      REST 2 minutes, then with a running clock, you have 
      3 minutes to run 300 meters, and then with the remaining
      time, do as many pullups as you can.