8/30/18

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  Do 4 rounds of:
      BB Row - 12 reps
      Seated DB Shoulder Press - 12 reps

#2  In 12 minutes, do as many rounds as you can of:
      DB Farmer's Walk - 100 meters
      DB Squat - 15 reps
      EZ Curl Bar Nosebreaker - 12 reps
      DB Row - 9 reps each side
      BB Clean Grip Deadlift - 6 reps at 90% of Clean 1RM

8/29/18

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Pullup - 9 reps
      Squat Box Jump - 6 reps to an 18" Box

#1  Box Jumps - 6 sets x 3 reps
      Start at 30" for the first set.  Then try to add height each set.

#2  BB Bench Press - 4 sets x 3 reps
      Work up to a heavy set of 3 reps (90% of your best triple)
      Then take off 10% and do 3 more sets x 3 reps.

#3  Standing BB Bicep Curl - 4 sets x 10 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#4  BB Rack Press - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

#5  This is 4 rounds.
      Burpee Pullup                 4-7-10-13 reps
      Plate Front Raise            6-9-12-15 reps
      BB Inverted Row            14-11-8-5 reps
      Goblet Squat                   16-13-10-7 reps

      Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 goblet squats.
      Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 goblet squats.
      Round 3 is 10 burpee pullups, 12 front raises, 8 rows, and 10 goblet squats.
      Round 4 is 13 burpee pullups, 15 front raises, 5 rows, and 7 goblet squats.

      REST 2 minutes between rounds.  

8/27/18

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

#1  Cable Row
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Start light and then try to add weight each set.

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

#3  This is 2 rounds.
      Pullup - 15 reps
      Unweighted BB Jump Squat - 15 reps
      REST 1 minute
      Pushup - 20 reps (not hand release)
      Air Squat - 30 reps
      REST 1 minute
      DB Row - 10 reps each side (heavy)
      DB Lateral Raise - 15 reps
      REST 1 minute
      Burpee - 15 reps
      Plank - 60 seconds
      REST 1 minute

8/26/18

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

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy set of 3 reps.  Then take off 10% and do 
      3 more sets x 3 reps

#2  BB Incline Bench 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 try to add weight each set.

#3  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      24" Box Jump - 16 reps
      Cable Row - 24 reps
      American Kettlebell Swing - 32 reps
      Hand Release Pushup - 40 reps
   
      At 3:00, 6:00, 9:00, etc. run 100 meters.
      Do NOT run at 0:00.  Get in 3 minutes of work before your first run.
      You are done when you complete all reps of ground to overhead,
      box jump, cable row, kettlebell swing, and pushup.  

8/24/18

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

#1  Do 4 rounds of:
      Pullup - 12 reps
      Close Grip Pushup - 12 reps (tips of thumbs about 1" apart)
      REST between rounds.

#2  In any order and any combination, do:
      Inverted Row - 40 reps
      EZ Curl Bar Nosebreaker - 40 reps
      Goblet Squat - 40 reps
      Plate Pull - 200 feet
      Seated DB Shoulder Press - 40 reps
      

8/23/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Kettlebell Deadlift - 10 reps

#1  BB Clean Grip Deadlift - 3 sets x 3 reps at 105% of Clean 1RM

#2  BB Bench Press - Work up to a max set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps.

#3  EZ Curl Standing Bicep Curl - 3 sets x 21 reps
      For the first 7 reps, go from arms straight (bottom portion) to halfway up
      (forearms parallel to the floor).  For the next 7 reps, go from halfway up (forearms
      parallel to the floor) to all the way up.  For the last 7 reps, go full range of motion.

#4  BB Bench Press (No Touch) - 5 sets x 4 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4, and 5 are heavy.
      At the bottom of each rep, the barbell does not touch your chest.
      Keep the barbell about 1-3" off your chest at the bottom.  

#5  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

      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 2 minutes between rounds.  

8/21/18

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

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

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

#3  Do 4 rounds of:
      Cable Row - 12 reps
      DB Lateral Raise - 12 reps
      Air Squat - 18 reps
      Bear Crawl - 80 feet

      Work for 3 minutes, then rest for 1 minute.  Work for 3 minutes, then
      rest for 1 minute, etc. until you finish the 4 rounds.  After each rest minute,
      just pick up where you left off.  

8/20/18

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Unweighted BB Front Squat - 10 reps

#1  BB Front Squat - Work up to a heavy set of 4 reps.
      Then take off 10% and do 3 more sets x 4 reps.

#3  BB Incline Bench Press - 5 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.
     Sets 3, 4, and 5 are heavy.

#3  Do 3 rounds of:
      Seated Alternating DB Shoulder Press - 8 reps each side
      DB Row - 8 reps each side (heavy)
      BB Shrug - 12 reps
      Weighted Plank - 45 seconds
      Medicine Ball Wall Ball - 8 reps
      Sledgehammer VS Tire - 8 reps each side
      Pullup - 12 reps
      Goblet Squat - as many reps as you can in 45 seconds
      REST 2 minutes between rounds.  

8/18/18

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

#1  Do 10 rounds of:
      Pullup                                       1-2-3-4-5-6-7-8-9-10 reps
      Seated DB Shoulder Press      10-9-8-7-6-5-4-3-2-1 rep

      Round 1 is 1 pullup and 10 presses.
      Round 2 is 2 pullups and 9 presses, etc.

#2  Cable Pressdown - 5 sets x 10 reps

#3  In 7 minutes, do as many rounds as you can of:
      DB Lateral Raise - 7 reps
      Inverted Row - 7 reps
      Burpee - 7 reps
      DB Farmer's Walk - 50 meters

8/17/18

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 - 4 sets x 2 reps at 80% of Clean 1RM

#2  BB Bench Press - Work up to a somewhat heavy set of 6 reps.
                                     (Heavier than 8/11).  Then take off 10% and do 3 more
                                     sets x 6 reps.  (8/23 will be a max set of 6 reps.)

#3  EZ Curl Bar Standing Bicep Curl - 3 sets x 21 reps
      For the first 7 reps, go from arms straight (bottom position) to halfway up
      (forearms parallel to the floor).  For the next 7 reps, go from halfway up (forearms
      parallel to floor) to all the way up.  For the last 7 reps, go full range of motion.

#4  BB Bench Press - 5 sets x 4 reps with a 2 second PAUSE at the bottom of each rep
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4, and 5 are heavy.

#5  Do one round of:
      Air Squat - 50 reps
      Run - 300 meters
      American Kettlebell Swing - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps

8/15/18

Warmup - Do 2 rounds of:
      DB Row - 9 reps each side (light weight)
      Seated DB Shoulder Press - 12 reps (light weight)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4, 5, and 6 are heavy.

#2  Cable Row
      1 set x 15 reps
      1 set x 10 reps (heavier than the set of 15)
      1 set x 5 reps (heavier than the set of 10)
      1 set x 20 reps ( same weight as the set of 15 reps)

#3  At the start of each minute, do 5 Burpees.
      When you are not doing burpees, in any order and any combination, do:
      BB Push Press - 15 reps
      BB Row - 25 reps
      Goblet Squat - 35 reps
      Double Under - 45 reps

8/14/18

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

#1  BB Back Squat - 4 sets x 8 reps
      Work up to a heavy set of 8 reps.
      Then take off 10% and do 3 more sets x 8 reps.

#2  BB Incline Bench Press (1.5 REP) - 5 sets x 4 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4, and 5 are heavy.

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 1 minute between rounds.

8/12/18

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

#1  In 15 minutes, with a partner, do as many rounds as you can of:
      DB Bench Press - 15 reps
      Plate Pull - 80 feet
      Goblet Squat - 15 reps
      Inverted Row - 10 reps
      Burpee Pullup - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.
      Partner A does DB Bench Press, then Partner B does Plate Pull.
      Partner A does Goblet Squat, then Partner B does Inverted Row.
      Partner A does Burpee Pullup, then Partner B does DB Bench Press, etc.
      Keep alternating exercises until you reach the time limit.

#2  Do 4 rounds of:
      Cable Row - 12 reps
      Seated DB Shoulder Press - 12 reps
      REST between rounds.  

#3  Cable Pressdown - 4 sets x 12 reps

8/11/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters at effort level: 50% (Rd 1), 60% (Rd 2), 70% (Rd 3), 
                                                         80% (Rd 4), 90% (Rd 5)

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB Bench Press - Work up to a moderate set of 6 reps.
                                     Then take off 10% and do 3 more sets x 6 reps.
                                     Shooting for a moderate weight.  There will be sets of 6 reps
                                     on 8/17 (heavier than today), and 8/23 (max set of 6).

#3  EZ Curl Bar Standing Bicep Curl - 2 sets x 21 reps
      For the first 7 reps, go from arms straight (bottom position) to halfway up
      (forearms parallel to floor).  For the next 7 reps, go from halfway up (forearms
      parallel to floor) to all the way up.  For the last 7 reps, go full range of motion.  

#4  BB Rack Press - 5 sets x 4 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4, and 5 are heavy.

#5  Do 4 rounds of:
      BB Step Up - 10 reps each side to an 18" box or bench (95 lbs)
      Hand Release Pushup - 15 reps
      Superman Hold - 20 seconds, REST 10 seconds, then 20 more seconds
      REST between rounds.  

8/9/18

Warmup - Do 2 rounds of:
      Pushup - 12 reps
      Unweighted BB Row - 10 reps
      Unweighted BB Back Squat - 8 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  Standing BB Shoulder Press - 5 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4 and 5 are heavy.

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

#3  Tire Pull - 50 meters with 100 lbs in the tire, 
      then immediately begin 4 rounds of:
      Plank - 30 seconds
      Double Under - 24 reps
      Air Squat - 18 reps
      Cable Row - 12 reps
      Burpee - 6 reps

8/8/18

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

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy set of 4 reps.
      Then take off 10% and do 2 more sets x 4 reps.

#2  BB Incline Bench Press - 5 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4 and 5 are heavy.

#3  In any order and any combination, do:
      Goblet Squat - 40 reps
      Hand Release Pushup - 40 reps
      DB Row - 40 reps each side
      DB Thruster - 40 reps
      DB Shrug - 40 reps

8/6/18

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

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

#2  Cable Pressdown - 4 sets x 12 reps

#3  This is 8 rounds of continuous work:
      Air Squat                                  13 reps each round
      DB Row                                    3-4-5-6-7-8-9-10 reps each side
      Seated DB Shoulder Press      10-9-8-7-6-5-4-3 reps

      Round 1 is 13 air squats, 3 db row, 10 presses.
      Round 2 is 13 air squats, 4 db rows, 9 presses, etc.  

8/5/18

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 Power Clean - work up to a heavy double.

#2  BB Bench Press - work up to a max set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#3  DB Hammer Curl - 4 sets x 12 reps
      Both sides at the same time.

#4  BB Bench Press (No Touch) - 4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.
      At the bottom of each rep, the barbell does not touch your chest.
      Keep the barbell about 1-3" off your chest at the bottom.  

#5  In 10 minutes, do as many rounds as you can of:
      Run - 100m - 150m - 200m (add 50 meters each round)
      One Arm BB Row - 6 - 8 - 10 reps each side (add 2 reps each round)
      Medicine Ball Wall Ball - 6 - 8 - 10 reps  (add 2 reps each round)

8/3/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 10 reps

#1  BB Row - 3 sets x 12 reps
      Same weight for all 3 sets.

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

#3  In 8 minutes, do as many rounds as you can of:
      Pushup to DB Row - 5 reps
      Unweighted BB Squat Jump - 10 reps
      BB Shrug - 15 reps
      Sledgehammer VS Tire - 20 reps (10 swings each side)
      Double Under - 25 reps
      

8/2/18

Warmup - With an unweighted BB, do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Unweighted BB Front Squat - 10 reps

#1  BB Front Squat 
      Work up to a heavy set of 6 reps, then take off 10% and 
      do 2 more sets x 6 reps.

#2  BB Incline Bench Press (1.5 REP) - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.

#3  Start a timer.  This is 4 rounds.
      0:00 - Run 150 meters, then DB Step Up - 10 reps each side to an 18" box
      2:00 - BB Inverted Row - 12 reps, then Burpee - 12 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.