12/31/18

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

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

#2  Start a timer.
      EVEN minutes - BB Push Press - 4 reps
      ODD minutes - Air squat - 12 reps

      When you are not doing push presses or air squats,
      in any order and any combination, do:
      Burpee - 30 reps
      American Kettlebell Swing - 40 reps
      Cable Row - 50 reps

      You are done with #2 when finish all reps of burpee,
      kettlebell swing, and cable row.  

12/30/18

Warmup - Do one round of:
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      Five second descent on each rep.
      Load is 55% of 1 Rep Max.

#2  BB Clean Grip Deadlift with a 2 SECOND PAUSE each rep
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/24/18.
      Pause right after the BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 4 rounds of:
      Handstand Hold - 30 seconds
      Tire Flip Jump Through - 3 reps
      Goblet Squat - 12 reps
      DB Row - 18 reps (9 reps each side)
      Double Under - 24 reps
      REST - 1 minute

12/28/18

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

#1  Clean Grip BB Row - 6 sets x 10 reps
      Same weight for all 6 sets.

#2  Start a timer.
      At 0:00 - Do 4 Pullups and 4 Burpees
      At 1:00 - Do 5 Pullups and 5 Burpees
      At 2:00 - Do 6 Pullups and 6 Burpees

      Keep adding one rep to each exercise every minute.
      You are done with #2 when you can't finish all the reps
      before the start of the next minute.  

12/27/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      BB Bench Press - 6 reps at 135 lbs or 50% of 1RM, whichever is lighter
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      4 sets x 6 reps at 70-75% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 60% of Bench Press 1RM

#3  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 7 reps
      24" Box Jump - 10 reps
      Hand Release Pushup - 7 reps
      Cable Row - 20 reps
      Hand Release Pushup - 7 reps
      Air Squat - 30 reps
      Hand Release Pushup - 7 reps

      For Round 2, do 9 reps for each set of pushups.
      For Round 3, do 11 reps for each set of pushups.
      Reps for box jumps, rows, and air squats stay the same all 3 rounds.

      REST between rounds.  

12/25/18

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

#1  BB Push Press - 5 sets x 5 reps
      Start with a moderate weight and then add weight by feel.
      End at a heavier weight than 12/19/18.

#2  Do one of:
      DB Incline Bench Press - 21 reps
      BB Inverted Row - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps
      Medicine Ball Wall Ball - 9 reps

      REST 60 seconds
      Unweighted BB Thruster - 60 seconds
      REST 60 seconds

      DB Incline Bench Press - 9 reps
      BB Inverted Row - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps
      Medicine Ball Wall Ball - 21 reps

12/24/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc. 
      Load is 70% of front squat 1RM (for both front and back squats)

#2  BB Clean Grip Deadlift with a 2 second PAUSE
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/18/18.
      Pause right after BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - 7 Burpees

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

      

12/22/18

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

#1  BB Row - 5 sets x 10 reps
      Same weight for all 5 sets.

#2  This is 3 rounds.  For each exercise, do as many reps as you can,
      or go as far as you can (plate pull) in 40 seconds.  Then rest 40 seconds,
      then move on to the next exercise.

      Burpee Pullup 
      Goblet Squat
      Plate Pull
      DB Row (switch sides after 20 seconds)

      REST between rounds is also 40 seconds.

12/21/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Bench Press - 6 reps at 135 lbs or 50% of 1RM (whichever is lighter)
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps at 65-70% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 55% of 1RM

#3  This is continuous work.  Do 1 round of:
      Run 400 meters
      DB Incline Bench Press - 30 reps
      Cable Row - 30 reps at 100 lbs
      Double Under - 50 reps
      Hand Release Pushup - 50 reps
      Air Squat - 70 reps
      Run 400 meters

      Finish all reps of each exercise before moving on to the next exercise.
      For example, finish all 30 reps of DB Incline before moving on to the
      cable rows.  
      If you need to break each exercise into several sets, that is fine.  Just
      work as quickly as you can to finish all reps, then move on to the next
      exercise.  

12/19/18

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

#1  BB Push Press
      5 sets x 5 reps
      Start light and then add weight by feel.
      End at a heavier weight than 12/13/18.

#2  Do 3 rounds of:
      Toes to Bar - 5 reps
      DB Thruster - 8 reps
      DB Reverse Fly - 11 reps
      Plate Front Raise - 14 reps
      Cable Row - 17 reps
      DB Step Up - 20 reps (10 reps each side) to an 18" box

      REST one minute between rounds.

12/18/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Load is 65% of front squat 1RM (for both front and back squats).

#2  BB Clean Grip Deadlift with a 2 sec PAUSE 
      5 sets x 5 reps
      Start with a weight you can easily manage and then add weight by feel.
      The pause is right after the BB breaks contact with the floor,  so the BB
      is about mid-shin.  

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 30 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - Pullup - 16 reps
      3:00 - Burpee - 16 reps
      4:00 - REST

      For round 2, subtract 3 reps from each exercise.
      Air squat - 27 reps, pushup - 21 reps, pullup - 13 reps, burpee - 13 reps
      Round 2 starts at 5:00.

      For round 3, again subtract 3 reps from each exercise.
      Air Squat - 24 reps, pushup - 18 reps, pullup - 10 reps, burpee - 10 reps
      Round 3 starts at 10:00.  

12/16/18

Warmup - Do one round of:
      Cable Row - 20 reps (light weight)
      Pushup - 20 reps (not hand release)
      Air Squat - 20 reps

#1  DB Row - 3 sets x 12 reps each side
      Go as heavy as you can.

#2  This is 5 rounds.
      0:00 - BB Row - 15 reps, then Burpee - 7 reps
      2:00 - BB Row - 13 reps, then Burpee - 9 reps
      4:00 - BB Row - 11 reps, then Burpee - 11 reps
      6:00 - BB Row - 9 reps, then Burpee - 13 reps
      8:00 - BB Row - 7 reps, then Burpee - 15 reps

#3  BB Inverted Row - 4 sets x 10 reps
      (legs straight, heels on a bench)

12/15/18

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Incline Bench Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      (Start with a moderate weight for the first set, then add weight each set.)

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 200 meters
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      Medicine Ball Wall Ball - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Only one partner is working at a time.
      Partner A runs, then Partner B does air squats.  Partner A does pushups, 
      then Partner B does rows.  Partner A does wall balls, then Partner B runs, etc.  

12/13/18

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

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

#2  This is 5 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

      REST one minute between rounds.

      A) DB Thruster - 12 reps
      B) Cable Row - 15 reps
      C) Double Under - 20 reps
      D) DB Lateral Raise - 30 reps
      E) Air Squat - 60 reps

12/12/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Load is 60% of Front Squat 1RM (for both front and back squats)

#2  EVEN minutes, do 3 reps of BB Clean Grip Deadlift at 110% of Clean 1RM
      ODD minutes, do Burpees

      You are done with #2 when you complete 60 Burpees

12/10/18

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

#1  Do 7 rounds of:
      0:00 - BB Row - 7 reps
      1:00 - Seated DB Shoulder Press - 7 reps

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

#2  In 10 minutes, do as many rounds as you can of:
      Run 200 meters in less than 45 seconds
      Pullup - 10 reps
      Plate Pushup - 10 reps
      BB Row - 10 reps
      DB Thruster - 10 reps
      DB Farmer's Walk - 100 meters

12/9/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press (1.5 REP)
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      Try to add weight each set.

#2  Do 3 rounds of:
      18" Box Squat Jump - 5 reps (full depth at the bottom of each rep)
      BB Clean Grip Deadlift - 5 reps at 100% of Clean 1RM
      DB Incline Bench Press - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 15 reps
      Sledgehammer VS Tire - 30 seconds per side
      Air Squat - 30 reps
      Plate Pull - 60 feet

      Rest between rounds.  

12/7/18

Warmup - Do one round of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  In 11 minutes, do as many rounds as you can of:
      DB Lateral Raise - 7 reps
      DB Row - 7 reps each side
      Burpee - 7 reps
      Toes to Bar - 7 reps

      Work for 5 minutes, then REST one minute, then work for
      another 5 minutes.

#2  Do 5 rounds of:
      Seated DB Shoulder Press - 12 reps
      Standing Cable Curl - 12 reps

      Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00.

12/6/18

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

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.  
      Load is 55% of Front Squat 1RM (for both front and back squats)

#2  Every minute, on the minute, do 5 reps of Unweighted BB Jump Squat.
      Go full depth each rep.
      When you are not doing jump squats, in any order an any combination, do:
      Double Under - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps

      You are done with #2 when you finish all reps of double under, pushup,
      goblet squat, and pullup.

12/4/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      DB Lateral Raise - 8 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 16 reps

#1  Do 7 rounds of:
      0:00 - Clean Grip Deadlift - 3 reps at 105% of Clean 1RM
      1:00 - Seated DB Shoulder Press - 7 reps

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

#2  Do 3 rounds of:
      Plate Pull            80-60-40 feet
      Goblet Squat      15-20-25 reps
      Cable Row          25-20-15 reps
      REST                   60 seconds
      BB Row               5-10-15 reps (same weight all 3 rounds)

      REST between rounds.  

12/3/18

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Back 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 with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps (light)
      1 set x 6 reps (light to moderate)
      1 set x 4 reps (moderate)
      2 set x 2 reps (heavy)

#2  Do one round of:
      Double Suicide on the 50 meter course - 1 rep
      Air Squat - 75 reps
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Air Squat - 75 reps
      Double Suicide on the 50 meter course - 1 rep

12/1/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      DB Lateral Raise - 8 reps (light weight)
      Unweighted BB Back Squat - 8 reps

#1  This is 3 rounds.
      For each exercise, do as many reps as you can in 45 seconds, 
      then rest 45 seconds, then move on to the next exercise.  Rest
      between rounds is also 45 seconds.

      Medicine Ball Wall Ball
      Cable Row
      Plank (elbows and toes)

#2  Do 4 rounds of:
      Seated DB Shoulder Press - 12 reps
      Standing Cable Curl - 12 reps
      
      Rest between rounds.
      Same weight all 4 rounds for both exercises.