9/29/18

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

#1  DB Row - 4 sets x 10 reps each side 
      Same weight all 4 sets.

#2  EZ Curl Bar Nosebreaker
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Add weight each set.

#3  Start a timer.
      EVEN minutes - Cable Pressdown - 10 reps
      ODD minutes - DB Incline Bench Press - 10 reps

      When you are not doing pressdowns or incline presses, in
      any order and any combination, do:
      Pullup - 40 reps
      Air Squat - 100 reps

9/28/18

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 Power Clean - 5 sets x 2 reps at 80-85% of Power Clean 1RM

#2  BB Bench Press
      Do as many warmup sets and reps as you like.  There are 2 work sets.
      Set 1 - Do 225 lbs for as many reps as you can
      Set 2 - If you get 10 or more reps at 225, add 50 lbs and do as many
                  reps as you can.  If you get less than 10 reps, take off 50 lbs
                  and do as many reps as you can.

      REST between set 1 and set 2.  You do not have to use 225 as your 
      weight for Set 1.  You can start lighter.  If you have no idea what weight
      to put on the bar, pick a weight you think you can get for about 10 reps.  

#3  This is 5 rounds.  Each round is 2 minutes of work followed by 
      2 minutes of rest.  One round is:
      Double Under - 16 reps
      Unweighted BB Jump Squat - 8 reps
      Hand Release Pushup - 16 reps
      BB Row - 12 reps
      Plank - If there is any time left in the round, plank (elbows and toes)
                    until you hit 2 minutes.

      Round 2 starts at 4:00.  Round 3 starts at 8:00, etc.  

#4  Standing DB Curl - 5 sets x 8 reps (both arms at the same time)

9/26/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Air Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight all 4 sets.

#2  This is 3 rounds:
      Plate Pull                            40-60-80 feet
      Jump Squat                        15-30-45 seconds (as many reps as you can)
      Cable Row                          10-15-20 reps
      DB Incline Bench Press     10-15-20 reps
      REST                                   60-90-120 seconds
      DB Lateral Raise                10-15-20 reps

      Round 1 is Plate Pull-40 feet, Jump Squat-15 sec, Cable Row-10 reps,
      DB Incline-10 reps, REST 60 sec, DB Lateral Raise-10 reps

      Round 2 is Plate Pull-60 feet, Jump Squat-30 sec, Cable Row-15 reps,
      DB Incline-15 reps, REST 90 sec, DB Lateral Raise-15 reps

      Round 3 is Plate Pull 80 feet, Jump Squat-45 sec, Cable Row-20 reps,
      DB Incline-20 reps, REST 90 sec, DB Lateral Raise-20 reps

      REST as needed between rounds.  

9/25/18

Warmup - Do 2 sets of Unweighted BB Back Squat x 10 reps,
      then do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      18" Squat Box Jump - 5 reps (full depth squat each rep)

#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 1 Rep Max
      ODD minutes - Box Jumps

      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 50 Air Squats, then start a timer and do as many rounds as 
      you can in 7 minutes of:
      Clean Grip Deadlift - 3 reps at 90% of Clean 1RM
      BB Push Press - 5 reps
      Toes to Bar - 7 reps
      Goblet Squat - 9 reps 

9/23/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  Do 5 rounds of:
      EZ Curl Bar Nosebreaker      14-12-10-8-6 reps (add weight each round)
      Cable Row                               10-12-14-16-18 reps (same weight each round)
      REST between rounds.

      Round 1 is 14 Nosebreakers and 10 Rows.
      Round 2 is 12 Nosebreakers and 12 Rows, etc.  

#2  Start a timer.
      EVEN minutes, do 7 reps of Seated DB Shoulder Press and 7 Pullups
      ODD minutes, do Burpees

      You are done with #2 when you complete 50 Burpees.  

9/22/18

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 - Work up to a heavy set of 6 reps.
      Then take off 10% and do 2 more sets x 6 reps.

#2  BB Bench Press + NEGATIVES
      1 set x 9 reps + 1 negative
      1 set x 7 reps + 1 negative
      1 set x 5 reps + 1 negative
      1 set x 3 reps + 1 negative
      Try to add weight each set.
      For the negative reps, with a spotter, take 10 seconds to lower the weight,
      then have your spotter help you rerack the weight.

#3  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds each side
      Double Under - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Inverted Row - 15 reps
      18" Squat Box Jump - 10 reps (go to full depth on the squat, every rep)
      BB Thruster - 5 reps with a 2 sec PAUSE at the top of each rep (135 lbs)
      Rest 2 minutes

#4  Standing DB Hammer Curls - 5 sets x 10 reps (both arms at the same time)

9/20/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 reps

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

#2  In any order and any combination, do:
      Cable Row - 40 reps at 100 lbs
      Medicine Ball Wall Ball - 40 reps
      Pullup - 40 reps
      DB Shrug - 40 reps
      Burpee - 40 reps

9/19/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

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

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

#3  This is 5 rounds.  Round 1 looks like this:
      BB Row                          3-6-9-12-15 reps (same weight all 5 rounds)
      BB Back Squat              6-9-12-15-18 reps at 40% of Back Squat 1RM
      Hand Release Pushup   9-12-15-18-21 reps
      Run 200 meters              (same distance each round)

      REST as needed between rounds.  
      Round 1 is 3 rows, 6 squats, 9 pushups, run 200
      Round 2 is 6 rows, 9 squats, 12 pushups, run 200
      Keep adding 3 reps each round to each exercise
      until you complete the 5 rounds.  

9/17/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Add weight each set.

#2  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Stick with the same weight for all 4 sets.

#3  Do 3 rounds of:
      DB Thruster - 12 reps
      DB Reverse Fly - 12 reps
      Cable Pressdown - 12 reps
      24" Box Jump - 12 reps
      Seated DB Shoulder Press - 12 reps
      Double Under - 24 reps
      REST 2 minutes

9/16/18

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 - Work up to a heavy double. No drop sets.

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

#3  In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#4  Do 4 rounds of:
      BB Rack Press - 6 reps
      DB Hammer Curl - 12 reps (both arms at the same time)
      REST between rounds.  For the rack press, round 1 is light,
      round 2 is moderate, then rounds 3 and 4 are heavy.
      For the hammer curls, stick with the same weight all 4 rounds.

#5  (Same as #3) In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

9/14/18

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

#1  BB Push Press
      Work up to a heavy set of 6 reps.  Then take off 10%
      and do 2 more sets x 6 reps.

#2  1 Arm BB Row - 4 sets x 10 reps each side

#3  With a partner, in 12 minutes, do as many rounds as you can of:
      DB Thruster - 9 reps
      Medicine Ball Wall Ball - 9 reps
      DB Row - 6 reps each side
      BB Row - 12 reps
      Hand Release Pushup - 12 reps

      Only one partner is working at a time.
      ALTERNATE EXERCISES.
      Partner A does thrusters, then Partner B does wall balls.
      Partner A does DB Rows, then Partner B does BB Rows.
      Partner A does pushups, then Partner B does thrusters, etc.  

9/13/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

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

#3  In 10 minutes, do as many rounds as you can of:
      Standing DB Shoulder Press - 15 reps
      Tire Pull - 25 meters with 50 lbs in tire (walking backward)
      Burpee Broad Jump - 25 meters
      Inverted Row - 15 reps
      Bear Crawl - 25 meters
      Air Squat - 25 reps  

      For the Burpee Broad Jump, you do a Burpee and then as you jump
      at the top of the rep, instead of jumping straight up, you jump as far
      forward as you can, then immediately begin the next rep.  

9/11/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Do 4 rounds of:
      Pullup - 12 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Rest between rounds.  

#2  In 11 minutes, do as many rounds as you can of:
      BB Shrug - 12 reps
      Cable Pressdown - 12 reps
      BB Row - 8 reps
      Unweighted BB Reverse Lunge - 8 reps each side

      Work for 5 minutes, then rest 1 minute, then work for 5 minutes.
      After the 1 minute rest, just pick up where you left off.  

9/10/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters 
      (Effort level for 25m run: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

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

#2  BB Bench Press - work up to a max set of 3 reps
      Then take off 10% and do 4 more sets x 3 reps

#3  BB Bicep Curl - 5 sets x 10 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4 and 5 are heavy.

#4  Do one round of:
      American Kettlebell Swing - 32 reps
      Air Squat - 28 reps
      DB Lateral Raise - 24 reps
      Cable Row - 20 reps
      Hand Release Pushup - 16 reps
      REST 2 minutes
      American Kettlebell Swing - 16 reps
      Air Squat - 20 reps
      DB Lateral Raise - 24 reps
      Cable Row - 28 reps
      Hand Release Pushup - 32 reps

#5  BB Bench Press (No Touch) - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

9/8/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Goblet Squat - 12 reps (light weight)

#1  BB Row - 5 sets x 8 reps
      Same weight for all 5 sets.

#2  Seated DB Shoulder Press
      1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps
      Start light then try to add weight each set.

#3  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      DB Waiter's Walk - 50 meters (switch hands at 25 meters)
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      DB Row - 10 reps each side
      REST 2 minutes

9/7/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 10 reps (light weight)
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Front Squat - 5 reps

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

#2  BB Incline Bench Press - 6 sets x 3 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3-6 are heavy.

#3  In any order and any combination, do:
      Burpee - 20 reps
      Sledgehammer VS Tire - 20 swings each side
      Unweighted BB Thruster - 20 reps
      Inverted Row - 20 reps
      Weighted Plank - 2 minutes total

      Work for 1 minute, rest for 1 minute, work for 1 minute, rest for
      1 minute, etc. until you complete all reps of all exercises.  

9/5/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Do 4 rounds of:
      Cable Row - 10 reps
      Standing DB Shoulder Press - 10 reps
      REST between rounds.

#2  EZ Curl Bar Nosebreaker - 3 sets x 15 reps

#3  In 10 minutes, do as many rounds as you can of:
      DB Reverse Fly - 8 reps (one side at a time, 8 reps left, then 8 reps right)
      Unweighted BB Jump Squat - 10 reps
      BB Shrug - 12 reps
      Close Grip Pushup - 14 reps (tips of thumbs about 1" apart)
      Suicide with a 25 lb DB - 1 rep

9/4/18

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 Power Clean - 5 sets x 2 reps at 70%-80% of 1RM

#2  BB Bench Press
      Work up to a heavy set of 3 reps (95% of your best triple)
      Then take off 10% and do 3 more sets x 3 reps

#3  In any order and any combination, do:
      Standing BB Curl - 40 reps
      Goblet Squat - 55 reps
      Double Under - 70 reps
      Overhead Bumper Plate Walk - 150 meters

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

9/2/18

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

#1  Do 4 rounds of:
      DB Row - 12 reps each side (heavy)
      DB Lateral Raise - 12 reps 
      REST between rounds.

#2  Start a timer.
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 Burpees

      This is 14 total sets (7 sets of 100 meter run, 7 sets of burpees)

9/1/18

Warmup - Do 2 rounds of:
      DB Thruster - 12 reps (light weight)
      Cable Row - 12 reps (light weight)

#1  BB Back Squat - 4 sets x 6 reps
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps.

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

#3  In any order and any combination, do:
      Hand Release Pushup - 50 reps
      BB Row - 50 reps at 135 lbs
      Air Squat - 75 reps
      Double Under - 75 reps