11/30/18

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 - work up to heavy single

#2  This is 20 total sets.  10 sets of back squats and 10 sets of box jumps
      EVEN minutes - Back Squat - 2 reps at 70% of 1RM
      ODD minutes - Box Jump

      For the box jumps:
      Sets 1-4, 3 reps at 30"
      Sets 5-7, 2 reps and add height to the box
      Sets 8-10, 1 rep and add height to the box again

#3  This is 20 total sets.  10 sets of hand release pushups and 10 sets of pullups
      Round 1 looks like this:
      0:00 - Hand Release Pushup
      0:30 - Pullup

      Round 2 starts at 1:00, Round 3 starts at 2:00, etc.
      YOU PICK the number of pushups and pullups.  DO THE SAME NUMBER
      of reps each round.  Pick a number that is challenging but you can get
      through all 10 rounds.  

11/28/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  Cable Row - 3 sets
      Set 1 - 12 reps (heavy) - take off 20 lbs - 12 more reps
      Set 2 - 9 reps (heavy) - take off 20 lbs - 9 more reps
      Set 3 - 6 reps (heavy) - take off 20 lbs - 6 more reps

      Try to add weight each set.

#2  Do one round of:
      Burpee - 20 reps
      Plate Pull - 80 feet
      Inverted Row - 20 reps
      Air Squat - 50 reps
      DB Incline Bench Press - 20 reps
      American Kettlebell Swing - 30 reps
      Pullup - 20 reps

11/27/18

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
      Work up to a heavy single.  No drop sets.

#2  This is 6 rounds:
      Hand Release Pushup          22-20-18-16-14-12 reps
      BB Row (135 lbs)                  8 reps each round
      Air Squat                               16 reps each round
      BB Rack Press                       2-4-6-8-10-12 reps

      Round 1 is 22 pushups, 8 rows, 16 air squats, and 2 presses.
      Round 2 is 20 pushups, 8 rows, 16 air squats, and 4 presses, etc.

      REST between rounds.  
      SAME WEIGHT for rack press for all 6 rounds.  

11/25/18

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Row - 12 reps

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

#2  In 10 minutes, do as many rounds as you can of:
      30" Box Jump - 5 reps
      Goblet Squat - 10 reps
      BB Row - 5 reps at 155 lbs
      DB Lateral Raise - 10 reps

      (this is continuous work)

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

11/24/18

Warmup - At a comfortabel pace, do 5 rounds of:
      Goblet Squat - 7 reps (light weight)
      Run 25 meters

      Effort level for the 25m runs is 50% for Round 1, 60% for Round 2, 
      70% for Round 3, 80% for Round 4, and 90% for Round 5.

#1  Run 100 meters in less than 20 seconds x 6 reps
      Each rep starts on the minute.  

#2  BB Back Squat - work up to a heavy single.  No drop sets.

#3  This is 3 rounds:
      Hand Release Pushup      25-20-15 reps
      Cable Row                         25-20-15 reps
      BB Thruster                      20-15-10 reps

      Round 1 is 25 pushups, 25 rows, and 20 thrusters.
      Round 2 is 20 pushups, 20 rows, and 15 thrusters.
      Round 3 is 15 pushups, 15 rows, and 10 thrusters.

      Weight for thrusters: Rd 1 - 95 lbs, Rd 2 - 115 lbs, Rd3 - 135 lbs
      REST between rounds.  

11/22/18

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

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 3 reps
      (heavier than 11/16/18)

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

#3  This is 2 rounds.
      For each exercise, do as many reps as you can in 60 seconds,
      then rest 60 seconds, then move on to the next exercise.
      Rest between rounds is also 60 seconds.

      Weighted Plank
      Pullup
      Plate Pushup
      Goblet Squat 

#4  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Same weight all 4 sets.  

11/21/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup (1.5 REP) - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press + NEGATIVES
      Do as many warmup reps and sets as you like.  
      Work up to a heavy set of 3 reps + 1 Negative Rep.
      Then take off 10% and do 4 more sets x 3 reps + 1 Negative Rep.

#2  BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/18/18.

#3  Do 4 rounds of:
      EVEN minutes - Handstand Hold - 30 seconds
      ODD minutes - Pushup - 15 reps (not hand release)

      Last set of pushups begins at 7:00.
      At 8:00, begin 4 rounds of:
      EVEN minutes - Air Squat - 25 reps
      ODD minutes - Cable Row - 15 reps

      Do the handstand holds in front of a wall, and put your heels against
      the wall for balance.  
      If you can't do handstand holds, do 8 reps of Standing BB Shoulder Press.

#4  BB Incline Bench Press
      1 set x 8 reps (light)
      1 set x 5 reps (moderate)
      4 sets x 2 reps (heavy)

11/19/18

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Row - 12 reps

#1  BB Push Press - 6 sets x 5 reps
      Same weight for all 6 sets.
      Start a set every two minutes.
      (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)

#2  This is 5 rounds.  
      Seated DB Shoulder Press       3-6-9-12-15 reps
      BB Row                                     10 reps each round
      Goblet Squat                            15 reps each round
      Double Under                           20 reps each round
      (REST 1 minute between rounds)
      For the shoulder press, do 3 reps the first round, 6 reps the second round, etc.

#3  Standing DB Curl - 6 sets x 8 reps
      Same weight for all 6 sets.
      Start a set every two minutes.
      (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)

11/18/18

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 1 rep at 85% of 1RM

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than 11/12/18)
      Then take off 10% and do 4 more sets x 3 reps.

#3  In 12 minutes, do as many rounds as you can of:
      Pullup - 6 reps
      DB Thruster - 9 reps
      BB Inverted Row - 12 reps
      Overhead Bumper Plate Walk - 50 meters

11/16/18

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

#1  BB Clean Grip Deadlift 
      Work up to a heavy set of 3 reps
      (heavier than 11/10/18)

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

#3  In any order and any combination, do:
      Goblet Squat - 30 reps
      Seated DB Shoulder Press - 30 reps
      Pullup - 30 reps
      Burpee - 30 reps
      Plank - 2 total minutes (elbows and toes)
      Run 300 meters
      DB Waiter's Walk - 100 meters

#4  EZ Curl Bar Nosebreaker - 4 sets x 10 reps
      Same weight all 4 sets.  

11/15/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup (1.5 REP) - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Floor Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/12/18.

#3  Start a timer.  Do 2 rounds of:
      0:00 - Medicine Ball Wall Ball - 15 reps, then BB Row - 15 reps (135 lbs)
      2:00 - Air Squat - 30 reps, then Cable Row - 15 reps (100 lbs)
      4:00 - Hand Release Pushup - 20 reps, then DB Reverse Fly - 15 reps
   
      Round 2 starts at 7:00.

#4  BB Incline Bench Press
      1 set x 8 reps (light)
      1 set x 5 reps (moderate)
      3 sets x 2 reps (heavy)

11/13/18

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

#1  BB Push Press - 6 sets x 5 reps
      Start light and then try to add weight each set.

#2  On EVEN minutes - Seated DB Shoulder Press - 6 reps
      On ODD minutes - In any order and any combination, do:
                                        Air Squat - 70 reps
                                        Cable Row - 50 reps
                                        Hand Release Pushup - 30 reps

      You are done with #2 when you complete all reps of air squat,
      cable row, and pushup.

#3  Standing DB Bicep Curl - 6 sets x 8 reps
      Start light and then try to add weight each set.  
      Both arms at the same time.  

11/12/18

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 squat each rep)

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

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than 11/6)
      Then take off 10% and do 4 more sets x 3 reps

#3  In 12 minutes, do as many rounds as you can of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 5 reps
      Burpee - 7 reps
      Double Under - 21 reps

      Work for 5 minutes, then rest 2 minutes, then work for 5 more minutes.
      After the 2 minute rest, just pick up where you left off.

11/10/18

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

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 3 reps 
      (heavier than top weight from 11/4)

#2  Cable Row
      1 set x 15 reps
      1 set x 12 reps
      1 set x 9 reps
      2 sets x 6 reps
      Start light, then add weight each set.

#3  This is continuous work.  Do 4 rounds of:
      BB Inverted Row - 15 reps
      DB Thruster - 15 reps
      Run 300 meters

#4  Cable Pressdown - 5 sets x 12 reps
      Same weight for all 5 sets.  

11/9/18

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 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/6.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      BB Row - 30 reps at 135 lbs
      Hand Release Pushup - 45 reps
      Air Squat - 60 reps

      Number of reps is the total for both partners.  
      Only one partner is working at a time.  For each round, finish all
      the rows before you move to the pushups.  Finish all the pushups 
      before you move to the air squats, etc.  

#4  BB Incline Bench Press
      1 set x 8 reps (light)
      1 set x 5 reps (moderate)
      2 sets x 2 reps (heavy)

11/7/18

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 Push Press - 5 sets x 5 reps
      Start light and then add weight each set.

#2  In 8 minutes, do as many rounds as you can of:
      BB Row - 5 reps
      DB Lateral Raise - 10 reps
      Air Squat - 15 reps
      Double Under - 20 reps
      (continuous work)

#3  Standing DB Bicep Curl - 5 sets x 8 reps
      Both arms at the same time.
      Same weight for all 5 sets.  

11/6/18

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

#2  BB Back Squat 
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps (heavier than top set from 10/31)
      Then take off 10% and do 4 more sets x 3 reps

#3  With a 10 minute time limit, get as far as you can with:
      Double Suicide - 1 rep on the 50 meter course
      Tire Pull - 25 meters with 100 lbs in the tire
      18" Box Squat - 15 reps (full depth squat on each rep)
      Reverse Bear Crawl - 50 meters
      Run 200 meters
      Pushup to DB Row - 10 reps
      Cable Row - 25 reps 
      Goblet Squat - 25 reps

      You are done when you hit 10 minutes, or you finish the goblet squats.
      

11/4/18

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

#1  Clean Grip Deadlift - Work up to a heavy set of 6 reps
      (heavier than 10/29/18)

#2  Start a timer.  
      At 0:00 - Do 6 Pullups and 6 Wall Balls
      At 1:00 - Do 7 Pullups and 7 Wall Balls
      At 2:00 - Do 8 Pullups and 8 Wall Balls

      Keep adding one rep each minute to each exercise until you either
      complete 8 rounds (13 pullups and 13 wall balls), or you fail to 
      complete the required number of reps before the start of the next minute.  

#3  Cable Pressdown - 4 sets x 12 reps
      Start light and then try to add weight each set.  

11/3/18

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

#1  BB Bench Press + NEGATIVES
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 6 reps + 1 Negative Rep.
      Then take off 10% and do 3 more sets x 6 reps + 1 Negative Rep.
      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 6 reps at 90% of top weight from 10/31/18.

#3  Start a timer.  This is up to 4 rounds.  Round 1 looks like this:
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - 24" Box Jump - 12 reps
      3:00 - Toes to Bar - 12 reps

      Round 2 starts at 4:00, and you do 15 reps per exercise.
      Round 3 starts at 8:00, and you do 18 reps per exercise.
      Round 4 starts at 12:00, and you do 21 reps per exercise.
      You are done when you finish 4 rounds, or you fail to finish
      the required number of reps before the start of the next minute.

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

11/1/18

Warmup - Do 2 rounds of:
      Rotate, Retract, Press - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Standing Shoulder Press - 5 sets x 8 reps
      Start light, then try to add weight each set.

#2  Do 5 rounds of:
      BB Step Up - 5 reps each side, 18" box
      Burpee - 8 reps
      BB Row - 8 reps
      BB Push Press - 5 reps
      (continuous work)

#3  Standing DB Bicep Curl - 5 sets x 8 reps
      Both arms at the same time.  
      Start light then try to add weight each set.