7/31/18

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Unweighted BB Row - 9 reps
      Unweighted BB Push Press - 6 reps

#1  Every minute, on the minute, do 3 reps of Box Jump at 30"
      Continue doing box jumps on the minute until you complete 5 rounds of:
      DB Row - 10 reps each side
      DB Thruster - 10 reps

#2  Cable Row - 4 sets x 12 reps 
      Same weight all 4 sets.

#3  Do 4 rounds of:
      EZ Curl Nosebreaker - 10 reps
      DB Lateral Raise - 10 reps
      REST between rounds.  

7/30/18

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

#1  BB Clean Grip Deadlift (No Touch) - 5 sets x 3 reps at 95% of Clean 1RM
      You are not touching the BB to the ground between reps.  Starting from a 
      standing position, one rep is lowering the BB to about 1" off the floor and
      then coming back up.  

#2  BB Bench Press - work up to a heavy set of 10 reps (heavier than 7/24)
      Then take off 10% and do 2 more sets x 10 reps.

#3  Standing DB Hammer Curl - 3 sets x 12 reps
      Both sides at the same time.  Not alternating.

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.

#5  With a partner, in 12 minutes, do as many rounds as you can of:
      Pullup - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 60 reps

      Only one partner is working at a time.
      The number of reps is the total for both partners.
      Break up the reps between partners however you like.  

7/28/18

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

#1  Seated DB Shoulder Press - 4 sets x 8 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.

#2  On EVEN minutes, do 6 reps of BB Row at 155 lbs.
      On ODD minutes, do Burpees.
      You are done with #2 when you complete 60 Burpees.  

7/27/18

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

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

#2  DB Incline Bench Press - 4 sets x 8 reps each side
      Same weight for all 4 sets.

#3  This is 3 rounds.
      Medicine Ball Wall Ball - 10-15-20 reps
      Plate Pull - 40 - 60 - 80 feet
      Jump Squat - as many reps as you can in 20 seconds (full depth each rep)
      Cable Row - 15-20-25 reps

      REST between rounds.
      Round 1 is 10 wall balls, plate pull 40 feet, jump squat 20 sec, cable row 15 reps
      Round 2 is 15 wall balls, plate pull 60 feet, jump squat 20 sec, cable row 20 reps
      Round 3 is 20 wall balls, plate pull 80 feet, jump squat 20 sec, cable row 25 reps

7/25/18

Warmup - Do 3 rounds of:
      Retract, Rotate, Press - 6 reps
      Standing DB Shoulder Press - 6 reps (light weight)
      Kettlebell Deadlift - 9 reps

#1  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Sledgehammer VS Tire - 20 seconds each side
      2:00 - Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      3:00 - Air Squat - 25 reps
      4:00 - BB Shrug - 20 reps
      5:00 - Weighted Plank - 30 seconds

      Round 2 starts at 6:00.  

#2  Do 5 rounds of:
      Pullup - 10 reps
      BB Push Press - 5 reps

      Rest between rounds.

#3  EZ Curl Bar Nosebreaker - 5 sets x 10 reps
      Same weight all 5 sets.  

7/24/18

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 - 4 sets x 2 reps at 75% of Clean 1RM

#2  BB Bench Press - Work up to a moderately heavy set of 10 reps, 
      then take off 10% and do 2 more sets x 10 reps

#3  BB Bicep Curl - 5 sets x 10 reps
      Same weight for all 5 sets.  

#4  BB Rack Press - 4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#5  Do one round of:
      Goblet Squat - 25 reps
      Cable Row - 20 reps
      Hand Release Pushup - 15 reps
      BB Inverted Row - 10 reps
      REST 1 minute
      Double Under - 50 reps
      REST 1 minute
      BB Inverted Row - 10 reps
      Hand Release Pushup - 15 reps
      Cable Row - 20 reps
      Goblet Squat - 25 reps

7/22/18

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

#1  Seated DB Shoulder Press - 6 sets x 10 reps
      Start with a light weight for Set 1, then add weight by feel.

#2  DB Row - 6 sets x 10 reps
      Same weight all 6 sets.  

#3  Start a timer.  Every minute, on the minute, do 
      3 reps of Standing BB Shoulder Press.
      When you are not doing shoulder presses, do:
      American Kettlebell Swing - 20 reps
      BB Row - 20 reps at 135 lbs
      Burpee - 20 reps

      Do all the swings before you move on to the rows.  And do
      all the rows before you move on to the burpees.  

7/21/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps (see video from 7/16)
      Seated DB Shoulder Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 10 reps at 70% of 1RM

#2  DB Incline Bench Press - 6 sets x 10 reps
      Same weight all 6 sets.

#3  In 15 minutes, do as many rounds as you can of:
      Plate Pull - 80 feet
      REST 40 seconds
      BB Thruster - 6 reps at 135 lbs with a 2 second PAUSE at the TOP of each rep
      REST 40 seconds
      One Arm BB Row - 12 reps each side (see video from 7/12)
      REST 40 seconds
      Plank - 1 minute (elbows and toes)
      REST 40 seconds
      Air Squat - 40 reps
      REST 40 seconds

7/19/18

(I am out of town, so I am posting this workout early.)
Warmup - Do 2 rounds of:
      Unweighted BB Row - 9 reps
      DB Bench Press - 12 reps (light weight)
      Air Squat - 15 reps

#1  Do 6 rounds of:
      Pullup - 8 reps
      DB Lateral Raise - 8 reps

      Rest between rounds.

#2  EZ Curl Bar Nosebreaker - 5 sets x 12 reps
      Same weight all 5 sets.  

#3  In 13 minutes, do as many rounds as you can of:
      Goblet Squat - 15 reps
      Tire Flip Jump Through - 3 reps
      Reverse Bear Crawl - 25 meters
      DB Shrug - 12 reps
      Hand Release Pushup - 15 reps
      BB Row - 12 reps

      Work for 5 minutes, rest for 3 minutes, then work for 5 minutes.
      (13 min total) After the 3 minute rest, just pick up where you left off.  
      
      

7/18/18

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side (light weight)
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press - 4 sets x 10 reps at 70% of Bench Press 1RM

#2  BB Clean Grip Deadlift (No Touch) - 5 sets x 4 reps at 90% of Clean 1RM
      You are not touching the BB on the ground between reps.  Starting from a 
      standing position, one rep is lowering the BB to about 1" off the floor and 
      then coming back up.

#3  BB Bench Press (1.5 REP) - 4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.

#4  BB Bicep Curl - 5 sets x 8 reps
      Same weight for all 5 sets.

#5  With a partner, alternate whole rounds of:
      Burpee - 8 reps
      Cable Row - 12 reps at 100 lbs
      Double Under - 16 reps

      Each partner does 5 rounds.  

7/16/18

(I am out of town, so I am posting this workout early.)
Warmup - Do 3 rounds of:
      Retract, Rotate, Press - 6 reps (see video below)
      Standing Unweighted BB Shoulder Press - 6 reps
      Air Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 10 reps
      Start with a light weight for the first set, then try to
      add weight each set.

#2  DB Row - 5 sets x 10 reps
      Same weight all 5 sets.  Go heavy.

#3  In 7 minutes, do as many rounds as you can of:
      BB Inverted Row - 10 reps
      Squat Jump - 10 reps (full depth each rep)
      Plate Front Raise - 10 reps
      DB Step Up - 10 reps each side at 18"
      (This is continuous work)

7/15/18

Warmup - Do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs 2" apart)
      DB Reverse Fly - 10 reps
      Back Squat - 10 reps

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

#2  DB Incline Bench Press - 6 sets x 8 reps
      Same weight all 6 sets.

#3  Start a timer.  This is 5 rounds.  Round 1 looks this:
      0:00 - Medicine Ball Wall Ball - 8 reps
      1:00 - BB Row - 8 reps at 155 lbs
      2:00 - Run 100 meters in less than 20 seconds

      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.  
      

7/13/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Standing Shoulder Press - 10 reps (light weight)
      Air Squat - 10 reps

#1  Do 5 rounds of:
      Pullup - 10 reps
      DB Lateral Raise - 10 reps

      Rest between rounds.

#2  EZ Curl Bar Nosebreaker - 4 sets x 15 reps
      Same weight all 4 sets.

#3  In any order and any combination, do:
      24" Box Jump - 20 reps
      Hand Release Pushup - 40 reps
      DB Squat - 60 reps
      Cable Row - 80 reps at 100 lbs

7/12/18

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

#1  BB Power Clean - 3 sets x 3 reps at 70% of Clean 1RM

#2  BB Bench Press - 4 sets x 10 reps at 65% of Bench Press 1RM

#3  BB Bicep Curl - 4 sets x 10 reps
      Same weight for all 4 sets.  

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#5  Do 3 rounds of:
      Run 200 meters in less than 45 seconds
      Reverse Bear Crawl - 25 meters
      Air Squat - 25 reps
      One Arm BB Row - 12 reps each side (see video)
      Rest 2 minutes

      Put the end of the BB that stays on the ground in a corner, 
      or anchored in some way, to keep it from sliding.

7/10/18

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  DB Row - 4 sets x 10 reps
      Same weight all 4 sets.  Go heavy.

#2  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light and then try to add weight each set.

#3  Do 5 rounds of:
      Plate Pull               40 feet each round
      Double Under        20 reps each round
      BB Row                  6-8-10-12-14 reps
      DB Thruster          14-12-10-8-6 reps

      For round 1, do 6 rows and 14 thrusters.
      For round 2, do 8 rows and 12 thrusters, etc.

      REST 1 minute between rounds.  

7/9/18

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

#1  BB Back Squat - 4 sets x 10 reps at 60% of Back Squat 1RM

#2  DB Incline Bench Press - 5 sets x 10 reps
      Stick with the same weight for all 5 sets.
      Weight should be challenging but you can get all 10 reps every set. 

#3  Do one round of:
      Double Suicide - 1 rep
      Toes to Bar - 5 reps
      Air Squat - 40 reps
      Toes to Bar - 5 reps
      American Kettlebell Swing - 30 reps
      Toes to Bar - 5 reps
      Cable Row - 20 reps at 100 lbs
      Toes to Bar - 5 reps
      BB Push Press - 10 reps
      Toes to Bar - 5 reps
      BB Ground to Overhead - 5 reps at 135 lbs

7/7/18

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

#1  Do 4 rounds of:
      Strict Unweighted Pullup - 10 reps
      DB Lateral Raise - 10 reps

      Rest between rounds.

#2  EZ Curl Bar Nosebreaker - 3 sets x 15 reps
      Stick with the same weight for all 3 sets.

#3  Start a timer.  Round 1 looks like this:
      0:00 - Goblet Squat - 13 reps
      1:00 - Hand Release Pushup - 13 reps
      2:00 - BB Row - 13 reps at 135 lbs
      3:00 - Burpee - 13 reps

      Round 2 starts at 4:00, and you do 16 reps per exercise.
      Round 3 starts at 8:00, and you do 19 reps per exercise.
      Round 4 starts at 12:00, and you do 22 reps per exercise.
      #3 ends when you either fail to complete the required 
      number of reps before the start of the next minute, 
      OR YOU COMPLETE 4 ROUNDS.  
      

7/6/18

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

#1  BB Bench Press - 4 sets x 10 reps at 60% of Bench Press 1RM
  
#2  BB Clean Grip Deadlift (No Touch) - 3 sets x 5 reps at 85% of Clean 1RM
      You are not touching the BB on the ground between reps.  Starting from a
      standing position, one rep is lowering the BB to about 1" off the floor and
      then coming back up.

#3  BB Rack Press - 4 sets x 6 reps
      Set 1 is light, set 2 is moderate.
      Sets 3 and 4 are heavy.

#4  Standing BB Bicep Curl - 3 sets x 10 reps
      Try to stick with the same weight for all 3 sets.  

#5  Start a timer.  For each exercise, do as many reps as you can in
      60 seconds, then move on to the next exercise.
      Sledgehammer VS Tire (30 seconds per side)
      DB Incline Bench Press
      Cable Row
      Medicine Ball Wall Balls 
      
      This is 2 rounds.  REST 3 minutes between rounds.  

7/4/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 reps

#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  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      1:00 - DB Hammer Curl - 10 reps (both arms at the same time)
      2:00 - DB Lateral Raise - 15 reps
      3:00 - BB Row - 10 reps
      4:00 - BB Shrug - 15 reps
      5:00 - 18" Squat Box Jump - 10 reps (go full depth each rep)

      Round 2 starts at 6:00.  Round 3 starts at 12:00.
      

7/3/18

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 85% 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 (heavier than 6/27/18)
      Sets 3 and 4 - 2 reps back down at 90%

#3  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift at 100%
      of Clean 1 Rep max.  When you are not doing deadlifts, in any order and 
      any combination, do:
      DB Squat - 75 reps (DB's are in rack position on shoulders)
      Hand Release Pushup - 50 reps
      Pullup - 25 reps

      You are done with #3 when you have completed all reps of DB Squat, 
      Hand Release Pushup, and Pullup.

7/1/18

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

#1  BB Row - 5 sets x 10 reps
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can get all 10
      reps each set.

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

      A) DB Row - 8 reps each side
      B) DB Thruster - 12 reps
      C) Cable Row - 15 reps
      D) American Kettlebell Swing - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

      REST 1 minute between sets.