10/31/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters

      Effort level for the run is 50% for round 1, 60% for round 2,
      70% for round 3, 80% for round 4, and 90% for round 5.

#1  Run 50 meters x 7 reps at 100% effort

#2  BB Back Squat 4 sets x 6 reps
      Do as many warmup reps and sets as you like.
      Set 1 - 6 reps (heavier than top set from 10/25/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  Start a timer.
      EVEN minutes - Goblet Squat - 10 reps
      ODD minutes - Double Under - 20 reps

      When you are not doing Goblet Squats or Double Unders, do:
      Pullup - 40 reps
      Hand Release Pushup - 60 reps

      You are done with #3 when you complete all reps of Pullups and Pushups.

10/29/18

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

#1  Clean Grip Deadlift
      Work up to a heavy set of 6 reps (heavier than 10/23/18)

#2  BB Row - 4 sets x 10 reps (same weight all 4 sets)

#3  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps
      REST 60 SECONDS
      Burpee - 20 reps
      REST 60 SECONDS
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#4  Cable Pressdown - 4 sets x 10 reps
      Start light and then add weight by feel.  

10/28/18

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

#1  BB Floor Press
      Do as many warmup sets and reps as you like.
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps.

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/25/18.

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 1 minute

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      3 sets x 4 reps (heavy)

10/26/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 5 sets x 12 reps
      Start light, then try to add weight each set.

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then Standing BB Shoulder Press - 8 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps, then DB Lateral Raise - 20 reps

      Round 2 starts at 7:00.  Round 3 starts at 14:00.

#3  Standing BB Bicep Curl - 5 sets x 12 reps
      Start light, then try to add weight each set.

10/25/18

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 Hang Clean - 4 sets x 3 reps at 75% of Clean 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Do as many warmup reps and sets as you like.
      Set 1 - 6 reps (heavier than top set from 10/19/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire, walking backward
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Run - 400 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Pullup - 25 reps
      DB Thruster - 25 reps

10/23/18

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

#1  Clean Grip Deadlift
      Work up to a heavy set of 6 reps (heavier than 10/17/18)
      No drop sets.

#2  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps
      Start light, then add weight each set.

#3  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 20 reps
      1:00 - Inverted Row - 20 reps
      2:00 - American Kettlebell Swing - 20 reps
      3:00 - Sledge VS Tire - 20 seconds each side
      4:00 - DB Bench Press - 20 reps

      Round 2 starts at 6:00.

#4  EZ Curl Bar Nosebreaker
      5 sets x 12 reps (same weight all 5 sets)

10/22/18

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 6 reps. (heavier than 10/16/18)
      Then take off 10% and do 3 more sets x 6 reps

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/19/18

#3  With a partner.  Only one partner is working at a time.
      Partners will alternate exercises.  Partner A will do the first exercise,
      Partner B will do the second exercise, Partner A will do the third exercise, etc.
      In 12 minutes, do as many rounds as you can of:
      Overhead 45 lb Bumper Plate Walk - 80 feet
      BB Row - 12 reps
      Plate Pull - 40 feet
      Hand Release Pushup - 16 reps
      Air Squat - 24 reps

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      2 set x 4 reps (heavy)

10/20/18

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

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

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 30 reps
      Pullup - 30 reps
      DB Lateral Raise - 30 reps
      BB Row - 30 reps at 135 lbs

      Work for 2 minutes, then rest 1 minute, work for 2 minutes, 
      rest 1 minute until you complete all reps.  

#3  Standing BB Bicep Curl - 5 sets x 10 reps
      Start light, then try to add weight each set.  

10/19/18

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      Unweighted BB Back Squat - 9 reps
      Jump Squat - 6 reps (full depth at the bottom of each rep)

#1  Depth Jumps - 6 sets x 3 reps
      Set up two boxes (18" and 24") about 3 feet apart.
      Step off the 18" box, land with both feet, and immediately jump
      up onto the 24" box.  Start at 24" and then try to add height each set.
      18" box stays the same height for all sets.  
      Try to keep the ground contact time very short.

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps (heavier than 10/13/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  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) Burpee - 10 reps
      B) Cable Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

      REST 60 seconds between rounds.  

10/17/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 12 reps

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.  No drop sets.
      Go heavier than 10/11/18.

#2  BB Row - 4 sets x 8 reps 
      Same weight all 4 sets.

#3  Do 4 rounds of:
      Run 200 meters
      Medicine Ball Wall Ball - 12 reps
      DB Row - 8 reps each side (heavy)
      (continuous work)

#4  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

10/16/18

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  BB Back Squat 
      3 sets x 10 reps at 90% of top weight from 10/13/18

#3  Start a timer.  Every minute on the minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, in any order and any combination, do:
      Pullup - 20 reps
      Goblet Squat - 60 reps
      Plate Pushup - 20 reps
      Double Under - 60 reps
      You are done with #3 when you complete all reps of pullups, goblet squats,
      plate pushups, and double unders.

#4  BB Incline Bench Press
      1 set x 12 reps (light)
      1 set x 9 reps (moderate)
      3 sets x 6 reps (heavy)

10/14/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps

#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 light and add weight each set.

#2  With a partner, alternate whole rounds of:
      Burpee - 7 reps
      BB Row - 7 reps at 135 lbs

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

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

10/13/18

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 Hang Clean - 4 sets x 3 reps at 70% of Clean 1RM

#2  BB Back Squat - 3 sets x 10 reps
      Set 1 - 10 reps (as heavy as you can)
      Sets 2 and 3 - 10 reps at 90% of Set 1

#3  This is 10 rounds of continuous work:
      Pullup                                  1-2-3-4-5-6-7-8-9-10 reps
      Hand Release Pushup        6-7-8-9-10-11-12-13-14-15 reps
      Air Squat                             11-12-13-14-15-16-17-18-19-20 reps

      Start a timer at the beginning of round 1.  Then at 3:00, 6:00,
      9:00, etc. do 3 reps of Tire Flip Jump Through.   
      So you are doing 3 reps of Tire Flip Jump Through every 3 minutes
      until you complete 10 rounds.  

10/11/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 12 reps

#1  Clean Grip Deadlift
      Work up to a heavy set of 10 reps (heavier than 10/5/18)
      No drop sets.  

#2  Pullups
      Do a set at the start of each minute.
      You pick the number of reps for the first minute.
      Then add one rep each minute until you either fail to complete
      the number of reps for that minute, or you finish 8 sets.
      If you start with 8 reps for the first minute (for example),
      you would do 9 reps the next minute, then 10 reps, etc.
      Try to pick a number of reps for the first minute that allows you
      to get through at least 5 sets, and hopefully all 8 sets.  

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps (135 lbs)
      Double Under - 15 reps
      Cable Row - 10 reps
      Air Squat - 15 reps
      REST 1 minute

#4  EZ Curl Bar Nosebreaker - 4 sets x 10 reps

10/10/18

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press + NEGATIVE
      Do as many warmup sets and reps as you like.
      Work up to a heavy 10 reps + 1 negative
      Then take off 10% and do 2 more sets x 10 reps + 1 negative
      For the negative reps, take 10 seconds to lower the weight.  
      Have a spotter count for you, and help you rerack the weight.

#2  BB Back Squat
      3 sets x 10 reps at 90% of your top weight from 10/7.

#3  In any order and any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Row - 25 reps with 135 lbs
      Hand Release Pushup - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps
      Plate Front Raise - 25 reps

      For #3, work for 3 minutes, rest 1 minute, work for 3 minutes,
      rest 1 minute, etc. until you complete all reps.

#4  BB Incline Bench Press
      1 set x 12 reps (light)
      1 set x 9 reps (moderate)
      2 sets x 6 reps (heavy as you can)

10/8/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press - 10 sets x 3 reps
      Start a timer and do a set every minute, on the minute.
      Same weight for all 10 sets.

#2  Do 2 rounds of:
      Cable Row - 16 reps
      Alternating DB Incline Bench Press - 8 reps each side
      Air Squat - 32 reps
      BB Row - 16 reps
      Hand Release Pushup - 24 reps
      Unweighted BB Jump Squat - 12 reps
      REST 2 minutes between rounds.  

10/7/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 50 meters - 5 reps

      Effort level for 50 meter run is: Round 1 - 50%, Round 2 - 60%,
      Round 3 - 70%, Round 4 - 80%, Round 5 - 90%

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

#2  BB Back Squat - 3 sets x 10 reps
      Set 1 - 10 reps (go heavier than top set from 10/1/18)
      Sets 2 and 3 - 10 reps at 90% of today's top set

#3  This is 6 rounds of continuous work:
      Pushup to DB Row                 5 reps each round
      Goblet Squat                           10-12-14-16-18-20 reps
      BB Inverted Row                    10 reps each round
      Seated DB Shoulder Press      12-10-8-6-4-2 reps

      Round 1 is 5 pushup to row, 10 squats, 10 rows, and 12 shoulder presses.
      Round 2 is 5 pushup to row, 12 squats, 10 rows, and 10 shoulder presses, etc.  

10/5/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Air Squat - 12 reps
      
#1  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps (no drop sets)

#2  BB Row - 4 sets x 8 reps
      Add weight each set.

#3  Do 3 rounds of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      DB Lateral Raise - 11 reps
      DB Row - 14 reps (7 reps each side)
      Hand Release Pushup - 17 reps
      Air Squat - 20 reps
      DB Farmer's Walk - 100 meters
      (this is continuous work)

#4  EZ Curl Bar Nosebreaker - 3 sets x 12 reps

10/4/18

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

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

#2  BB Back Squat 
      3 sets x 10 reps at 90% of your top set from 10/1/18.

#3  Start a timer.
      EVEN minutes, do 7 Burpees
      ODD minutes, do Wall Balls and Pullups

      You are done with #3 when you complete 40 Wall Balls and 40 Pullups.
      Do the Wall Balls and Pullups in any order and any combination. 

#4  BB Incline Bench Press
      1 set x 12 reps (light)
      1 set x 9 reps (moderate)
      1 set x 6 reps (heavy as you can)

10/2/18

Warmup - Do 3 rounds of:
      DB Reverse Fly - 6 reps (light weight)
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 10 reps
      Same weight for all 5 sets.

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      BB Row - 30 reps at 135 lbs
      Goblet Squat - 50 reps
      Double Under - 70 reps
      Overhead Plate Walk - 150 meters
      Run 500 meters

10/1/18

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 Hang Clean - 4 sets x 3 reps at 65% of Clean 1RM

#2  BB Back Squat 
      1 set x 10 reps at 90% of your 10 Rep Max
      Then take off 10% from set 1 and do 2 more sets x 10 reps

#3  In 10 minutes, with a partner, do as many rounds as you can.
      Both partners are working at the same time.  One round is:
      Partner A - Weighted Plank (25 lbs) until partner is done with Air Squats
      Partner B - Air Squat - 25 reps

      Then switch exercises so B does Weighted Plank while A does Air Squats.
      Then do:

      Partner B - Burpee - 12 reps
      Partner A - Cable Row (100 lbs) until partner is done with Burpees

      Then switch exercises so B does Cable Row while A does Burpees.