12/31/19

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 Grip Deadlift - 5 sets x 3 reps
      PAUSE for one second at mid-shin, right after the barbell
      breaks contact with the floor.  Add weight each set.
      Finish heavier than 12/25/19.

#2  BB TEMPO Back Squat - 5 sets x 3 reps
      Take 5 seconds to lower the weight each rep.
      Start light then add weight each set.
      Finish heavier than 12/25/19.

#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

      Round 2 starts at 5:00.  Round 3 starts at 10:00.
      SUBTRACT 3 reps from each exercise for rounds 2 and 3.
      Round 2 is 27 air squats, 21 pushups, 13 pullups, 13 burpees.
      Round 3 is 24 air squats, 18 pushups, 10 pullups, 10 burpees.

12/29/19

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps

#1  Do 5 rounds of:
      BB Clean Grip Row     15-12-9-6-3 reps
      Close Grip Pushup - 12 reps each round

      For the row, start light and add weight each set.
      Finish heavier than 12/23/19.

#2  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.

12/28/19

Warmup - Do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light.  Add weight each set.  Finish heavier than 12/22/19.

#2  This is 3 rounds.  Round 1 look like this:
      Hand Release Pushup - 7 reps
      BB Back Squat - 10 reps at 40% of 1RM
      Hand Release Pushup - 7 reps
      DB Row - 20 reps (10 reps each side, heavy)
      Hand Release Pushup - 7 reps
      BB Overhead Hold - 30 seconds (135 lbs)
      Hand Release Pushup - 7 reps

      For round 2, do 9 pushups each set.
      For round 3, do 11 pushups each set.
      Reps/time for back squat, DB Row, overhead hold stay the same each round.

      REST at least 1 minute between rounds.

#3  Do 3 rounds of:
      DB Incline - 3 sets x 15 reps
      Standing DB Hammer Curl - 15 reps
      Same weight all 3 rounds.  Go heavier than 12/22/19.

12/26/19

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Banded Pull Apart - 15 reps
      Unweighted BB Behind the Neck Thruster - 5 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light.  Add weight each set.  
      Finish heavier than 12/20/19.

#2  Do 4 rounds of:
      0:00 - Goblet Squat - 20 reps
      1:00 - Cable Row - 15 reps at 100 lbs
      2:00 - Hand Release Pushup - 15 reps

      Round 2 starts at 3:00.  Round 3 starts at 6:00.
      Round 4 starts at 9:00.  

12/25/19

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 Grip Deadlift - 5 sets x 3 reps
      PAUSE for one second at mid-shin, right after the barbell
      breaks contact with the floor.  Add weight each set.
      Finish heavier than 12/19/19.

#2  BB TEMPO Back Squat - 5 sets x 3 reps
      Take 5 seconds to lower the weight each rep.
      Start light then add weight each set.
      Finish heavier than 12/19/19.

#3  In any order and any combination, do:
      DB Row - 50 reps (25 reps each side, 60 lbs or heavier)
      Burpee - 50 reps
      Inverted Row - 50 reps
      Unweighted BB Thruster - 50 reps (lock out at the top of each rep)

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

12/23/19

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 10 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      DB Reverse Fly - 10 reps

#1  Do 5 rounds of:
      BB Row                                  15-12-9-6-3 reps
      EZ Curl Bar Nosebreaker    9 reps each round

      Start light and add weight for the rows.  
      Same weight each round for the nosebreakers.

#2  This is up to 4 rounds.
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Pullup - 12 reps
      2:00 - Seated DB Shoulder Press - 12 reps
      3:00 - BB Ground to Overhead - 1 rep (135 lbs recommended)

      Add 2 reps to each exercise each round for round 2, 3, and 4.
      Round 2 is 14 squats, pullups, and presses, then 3 reps ground to overhead.
      Round 3 is 16 squats, pullups, and presses, then 5 reps ground to overhead
      Round 4 is 18 squats, pullups, and presses, then 7 reps ground to overhead
      
      You are done with #2 when you either finish all four rounds, or you fail to 
      complete the required number of reps before the start of the next minute.
      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

12/22/19

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light.  Add weight each set.

#2  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire
      Reverse Bear Crawl - 50 meters
      18" Squat Box Jump - 15 reps
      Run 400 meters
      Hand Release Pushup - 30 reps
      Cable Row - 30 reps at 100 lbs
      Goblet Squat - 30 reps
      Plank - 90 seconds (elbows and toes)

#3  Do 3 rounds of:
      DB Incline Bench Press - 15 reps
      Standing DB Hammer Curl - 15 reps (both arms same time)

      Same weight all 3 rounds.  Go heavier than 12/16/19.

12/20/19

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 5 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then add weight each set.

#2  Start a timer.  At the start of each minute, do 6 pullups.
      When you are not doing pullups, in any order and any combination, do:
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      As soon as you finish all reps of pushup and air squat, run 400 meters.

12/19/19

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 Grip Deadlift - 3 sets x 5 reps
      PAUSE for one second at mid-shin, right after the barbell
      breaks contact with the floor.  Add weight each set.
      Finish heavier than 12/13/19.

#2  BB TEMPO Back Squat - 5 sets x 3 reps
      Take 5 seconds to lower the weight each rep.
      Start light then add weight each set.
      Finish heavier than 12/13/19.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 15 reps
      Medicine Ball Wall Ball - 15 reps
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Burpee Pullup - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS
      Partner A does DB Incline, then Partner B does Wall Balls.
      Partner A does Goblet Squat, then Partner B does BB Row.
      Partner A does Burpee Pullup, then Partner B does DB Incline, etc. 
      Keep alternating exercises until you reach the time limit.

12/17/19

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  Do 4 rounds of:
      Inverted Row - 12 reps (heels on bench)
      EZ Curl Bar Nosebreaker - 12 reps (same weight each round)
      REST between rounds.

#2  In 10 minutes, do as many rounds as you can of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps
      (continuous work)

12/16/19

Warmup - Do 2 rounds of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Bench Press
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 21 reps
      Try to add weight each set up to the set of 3 reps, then take off weight for
      the set of 21.  

#2  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
      Round 6 - Do 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) DB Thruster - 10 reps

      REST one minute between rounds.

#3  Do 3 rounds of:
      DB Incline Bench Press - 15 reps
      Standing DB Hammer Curls - 15 reps (both arms at same time)
      Same weight all 3 rounds.  

12/14/19

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      DB Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press
      1 set x 11 reps, 1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Use the same weights as 12/8 that you used for the 10-8-6-4-2.

#2  In 10 minutes, do as many rounds as you can of:
      BB Push Press - 5 reps
      BB Row - 8 reps
      DB Incline Bench Press - 11 reps
      Cable Row - 14 reps
      DB Lateral Raise - 17 reps
      Unweighted BB Back Squat - 20 reps
      (continuous work)

12/13/19

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 10 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      DB Reverse Fly - 10 reps

#1  Clean Grip Deadlift - 3 sets x 5 reps
      PAUSE for one second with the barbell at mid-shin, right after
      the barbell breaks contact with the floor.  Start somewhat light,
      then add weight each set.  Finish heavier than 12/7/19.

#2  BB TEMPO Back Squat - 4 sets x 5 reps
      Take 5 seconds to lower the weight each rep.
      Start somewhat light, then add weight each set.
      Finish heavier than 12/7/19.

#3  Start a timer.
      EVEN minutes - 3 reps of BB Ground to Overhead at 135 lbs
      ODD minutes - In any order and any combination, do:
                                 Pullup - 20 reps
                                 Hand Release Pushup - 40 reps
                                 Air Squat - 60 reps

      You are done with #3 when you complete all reps of pullup, pushup,
      and air squat.

12/11/19

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps
      Air Squat - 12 reps

#1  Clean Grip BB Row 
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Start light.  Add weight each set.

#2  This is continuous work:
      DB Farmer's Walk - 100 meters, then immediately begin:
      Pullup      1-2-3-4-5-6-7-8-9-10 reps
      Burpee     10-9-8-7-6-5-4-3-2-1 rep
      (1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, etc.)
      Then finish with DB Farmer's Walk - 100  meters

12/10/19

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

#1  BB Bench Press
      1 set  15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Start light.  Add weight each set.

#2  This is up to 5 rounds.  Round 1 looks like this:
      0:00 - Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Goblet Squat - 14 reps

      For round 2, add 2 reps to each exercise
      (12 rows, 14 pushups, and 16 goblet squats)
      Keep adding 2 reps to each exercise each round until you fail
      to complete the prescribed number of reps for that minute, or
      you finish 5 rounds (18 rows, 20 pushups, 22 goblet squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.

#3  Do 4 rounds of:
      BB Incline Bench Press - 6 reps
      Standing BB Curl - 6 reps
      Same weight all 4 rounds.  Heavier than 12/4/19.

12/8/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 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 5 lbs heavier than 12/2/19.  Add weight each set.

#2  Do one round of:
      Run 400 meters 
      DB Incline Bench Press - 20 reps
      BB Back Squat - 20 reps at 40% of 1RM
      DB Reverse Fly - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps
      Inverted Row - 20 reps
      Run 400 meters

12/7/19

Warmup - Do 2 rounds of:
      Inverted Row - 6 reps
      DB Incline Bench Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Clean Grip Deadlift - 3 sets x 5 reps
      PAUSE for one second with the barbell at mid-shin, right after
      the barbell breaks contact with the floor.
      Start light then add weight each set.

#2  BB TEMPO Back Squat - 4 sets x 5 reps
      Start light, then add weight each set.
      Take 5 seconds to lower the weight each rep.  
      Finish heavier than 12/1/19.

#3  Do 2 rounds of:
      Pullup - 15 reps
      24" Box Jump - 15 reps
      REST 60 seconds
      Hand Release Pushup - 15 reps
      Air Squat - 30 reps
      REST 60 seconds
      BB Row - 15 reps at 135 lbs
      BB Overhead Hold - 30 seconds at 135 lbs
      REST 60 seconds
      Run 200 meters
      Burpee - 20 reps
      REST 60 seconds

12/5/19

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

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

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Stick with the same weight for all 7 rounds.

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

12/4/19

Warmup - Do one round of:
      Pushup - 10 reps
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps
      Air Squat - 15 reps
      Pushup - 10 reps

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

#2  This is 20 total sets.  10 sets of Unweighted BB Thruster and
      10 sets of Pullups.  Round 1 looks like this:
      0:00 - Unweighted BB Thruster
      0:30 - Pullup

      Round 2 starts at 1:00, Round 3 starts at 2:00, etc.
      YOU PICK the number of thrusters and the number of pullups.
      DO THE SAME NUMBER of reps each round.  Pick numbers that
      allow you to complete all 10 rounds.  

#3  Do 4 rounds of:
      BB Incline Bench Press - 6 reps (same weight each set)
      Standing BB Curl - 6 reps (same weight each set)
      REST between rounds.  

12/2/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Standing Shoulder Press - 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, then add weight each set.

#2  This is 4 rounds.
      Burpee Pullup                         4-7-10-13 reps
      Plate Front Raise                     6-9-12-15 reps
      Inverted Row                           14-11-8-5 reps
      Seated DB Shoulder Press      16-13-10-7 reps

      Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 presses.
      Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 presses, etc.

      Rest at least one minute between rounds.

12/1/19

Warmup - Do 2 rounds of:
      Inverted Row - 6 reps
      DB Incline Bench Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  BB TEMPO Back Squat - 4 sets x 5 reps
      Start with a light weight for set 1 then add weight each set.
      Take 5 seconds to lower the weight each rep.

#2  In 12 minutes, do as many rounds as you can of:
      Bodyweight Split Squat - 9 reps each side
      Pullup - 12 reps
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball - 15 reps
      Run 200 meters
      (continuous work)

11/29/19

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

#1  BB Clean Grip Row - BB Row - 6 sets x 3 reps
      Start light then add weight each set.
      Finish heavier than 11/23/19.

#2  Do 2 rounds of:
      18" Box Squat Jump - 10 reps (full depth each rep)
      DB Row - 10 reps each side (heavy)
      Close Grip Pushup - 20 reps (tips of thumbs 2" apart)
      Cable Row - 20 reps at 100 lbs
      Sledgehammer VS Tire - 20 seconds each side
      Goblet Squat - 20 reps
      Double Under - 40 reps
      Plate Pull - 40 feet

      Rest between rounds.

11/28/19

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps

#1  BB Bench Press - 5 sets x 2 reps
      Set 1 - work up to a double at 97% of 1RM
      Sets 2, 3, 4 and 5 - 2 reps (take off 35 lbs from set 1)

#2 Do 3 rounds of:
      Run 200 meters
      BB Waiter's Walk - 50 meters with 95 lbs
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps
      Inverted Row - 12 reps
      REST 1 minute

#3  Do 4 rounds of:
      BB Incline Bench Press      6-5-4-3-2 reps
      Standing BB Curl               6 reps each round

      For the incline bench, start light then add weight each set.
      For the curl, use the same weight each round.
      Rest between rounds.  

11/26/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps
      Start light then try to add weight each set.

#2  In any order and any combination, do:
      Plank - 2 total minutes (elbows and toes)
      DB Thruster - 40 reps
      Inverted Row - 40 reps
      18" DB Step Up - 20 reps each side
      Bumper Plate Overhead Walk - 100 meters

11/25/19

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

      Effort level for the 25 meter runs:
      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 Clean Grip Deadlift - 3 sets x 5 reps at 60% of 1RM

#3  BB Back Squat - 3 sets x 5 reps at 60% of 1RM

#4  With a partner, for 12 minutes, alternate whole rounds of:
      Pullup - 7 reps
      Burpee - 7 reps

      Only one partner is working at a time.
      Partner A does 7 pullups and 7 burpees, then Partner B 
      does 7 pullups and 7 burpees, etc.  

11/23/19

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

#1  BB Row - 6 sets x 3 reps
      Start light then add weight each set.
      Finish heavier than 11/17/19.

#2  In any order and any combination, do
      Pullup - 50 reps
      Medicine Ball Wall Ball - 50 reps

      Work EVEN minutes, rest ODD minutes until you complete all reps.

11/22/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 5 sets x 3 reps
      Set 1 - 3 reps at 93% of your 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from Set 1)

#2  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 6 reps
      24" Box Jump - 10 reps
      Hand Release Pushup - 6 reps
      Cable Row - 20 reps
      Hand Release Pushup - 6 reps
      Air Squat - 30 reps
      Hand Release Pushup - 6 reps

      For round 2, do 8 reps for each set of pushups.
      For round 3, do 10 reps for each set of pushups.

      REST at least 2 minutes between rounds.

#3  Do 4 rounds of:
      BB Incline Bench Press          8-6-4-2 reps
      BB Standing Bicep Curl         8 reps each round

      For the press, start light then add weight each set.
      For the curl, use the same weight each round.  
      Try to go heavier than 11/16.
      REST between rounds.  

11/20/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Thruster - 10 reps (light weight)

#1  Seated DB Shoulder Press - 4 sets x 12 reps
      Same weight all 4 sets.

#2  This is 5 rounds.
      R1 - BBShP - 12 reps, 1 Arm BB Row - 10 reps each side, Goblet Squat - 24 reps
      R2 - BBShP - 14 reps, DB Row - 10 reps each each side, Goblet Squat - 22 reps
      R3 - BBShP - 16 reps, Inverted Row - 20 reps, Goblet Squat - 20 reps
      R4 - BBShP - 18 reps, Sledgehammer vs Tire - 20 sec each side, Goblet Squat - 18 reps
      R5 - BBShP - 20 reps, Pullup - 15 reps, Goblet Squat - 16 reps

      Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00.
      BBShP = Unweighted BB Standing Shoulder Press.
            Make sure to lock out at the top of each rep.

11/19/19

Warmup - Do 3 rounds of:
      DB Bench Press - 6 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Inverted Row - 6 reps
      18" Box Jump - 6 reps

#1  This is 20 sets (10 sets of back squats and 10 sets of box jumps).
      EVEN minutes - BB Back Squat - 2 reps at 65% of your 1 Rep Max
      ODD minutes - Box Jump

      For the first 4 sets of box jumps - 3 reps at 30"
      For sets 5, 6, and 7, do 2 reps and add height to the box
      For sets 8, 9, and 10, do 1 rep and add height to the box again

#2  In 9 minutes, do as many rounds as you can of:
      Clean Grip Deadlift - 3 reps at 60% of 1RM
      Medicine Ball Wall Balls - 9 reps
      Pullup - 6 reps
      Hand Release Pushup - 9 reps
      (continuous work)

11/17/19

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

#1  BB Clean Grip Row - 5 sets x 6 reps
      Start light, then try to add weight each set.
      Finish heavier than 11/11/19.

#2  This is 6 rounds.
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do A, B, C, D and E
      Round 3 - Do A, B, C and D
      Round 4 - Do A, B and C
      Round 5 - Do A and B
      Round 6 - Do A

      A) 18" DB Step Up - 10 reps (5 reps each side)
      B) Inverted Row - 12 reps
      C) Hand Release Pushup - 15 reps
      D) Goblet Squat - 20 reps
      E) DB Row - 30 reps (9 reps left, 9 reps right, 6 reps left, 6 reps right)
      F) Run 400 meters

      Rest one minute between rounds.

11/16/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 5 sets x 3 reps
      Set 1 - 3 reps at 90% of 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#2  In any order and any combination, do:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

#3  Do 4 rounds of:
      BB Incline Bench Press - 10 reps
      BB Standing Bicep Curl - 10 reps

      For the press and curl, use the same weight for all 4 rounds.
      Rest between rounds.

11/14/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps
      Same weight all 3 sets.

#2  This is 3 rounds of continuous work:
      BB Push Press - 5 reps
      Pullup - 8 reps
      DB Bench Press - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Air Squat - 20 reps
      DB Farmer's Walk - 50 meters

11/13/19

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean Grip Deadlift - work up to a heavy single

#2  BB Back Squat - work up to a heavy single
      Then take of 15% and do 3 more sets x 3 reps

#3  Run 800 meters then immediately begin:
      Every minute on the minute - Bodyweight Split Squat - 5 reps each side
      When you are not doing split squats, in any order and any combination, do:
      Inverted Row - 20 reps
      One Arm American Kettlebell Swing - 40 reps (20 reps each side)
      Hand Release Pushup - 40 reps
      Overhead Bumper Plate Walk - 100 meters

11/11/19

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

#1  BB Row - 5 sets x 6 reps
      Start light then try to add weight each set.
      Finish heavier than 11/5/19.

#2  In 12 minutes, do as many rounds as you can of:
      Tire Flip Jump Through - 3 reps
      Reverse Bear Crawl - 25 meters
      Pullup - 8 reps
      Hand Release Pushup - 16 reps
      One Arm BB Row - 8 reps each side
      Goblet Squat - 16 reps

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

11/10/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 87% of Bench Press 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from set 1)

#2  With a partner, alternate whole rounds of:
      Inverted Row - 10 reps
      Medicine Ball Wall Ball - 10 reps

      Each partner does 8 rounds.
      Partner A does 10 rows and 10 wall balls, then Partner B
      does 10 rows and 10 wall balls.  Only one partner is working 
      at a time.

#3  Do 4 rounds of:
      BB Incline Bench Press - 10 reps
      Standing DB Hammer Curl - 10 reps

      For the press and curl, use the same weight for all 4 rounds.
      Rest between rounds.

11/8/19

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

#1  Standing BB Shoulder Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.
      Try to hit a heavier top set than 11/2/19.

#2  Do 2 rounds of:
      Pullup - 15 reps
      Unweighted BB Jump Squat - 15 reps (full depth each rep)
      REST 1 minute
      DB Incline Bench Press - 20 reps
      Air Squat - 30 reps
      REST 1 minute
      DB Row - 10 reps each side (heavy)
      DB Lateral Raise - 20 reps
      REST 1 minute
      Burpee - 15 reps
      Plank - 60 seconds
      REST 1 minute

11/7/19

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean Grip Deadlift - Work up to 1 set x 3 reps at 97% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 97% of your Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#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
      Don't run at 0:00.  Get in 3 minutes of work before your first run.
      You are done with #3 when you finish all reps of ground to overhead,
      box jump, cable row, kettlebell swing, and pushup.  

11/5/19

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

#1  BB Row - 5 sets x 6 reps
      Start light, then try to add weight each set.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Sledgehammer VS Tire - 30 seconds of work each side
      Double Under - 25 reps
      Goblet Squat - 20 reps
      Hand Release Pushup - 15 reps
      Inverted Row - 10 reps
      Unweighted BB Thruster - 5 reps (2 sec PAUSE at bottom and top each rep)

      REST 3 minutes between rounds.

11/4/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 83% of Bench Press 1RM
      Sets 2, 3 and 4 - 6 reps (take off 30 lbs from set 1)

#2  Every minute, on the minute, do 5 Burpees.
      When you are not doing Burpees, in any order and any combination, do:
      Pullup - 20 reps
      Unweighted BB Standing Shoulder Press - 40 reps
      Unweighted Standing BB Curl - 40 reps
      Alternating DB Reverse Fly - 60 total reps (30 reps each side)
      Air Squat - 60 reps

      You are done when with #2 when you finish all reps of pullup, press,
      curl, reverse fly, and squat.

#3  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 for the set of 10 reps, then add weight each set.  

11/2/19

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

#1  Standing BB Shoulder Press 
      Work up to a heavy set of 3 reps, then take of 10% and do
      4 more sets x 3 reps.  Try to hit a heavier top set than 10/27/19.

#2  In 12 minutes, do as many rounds as you can of:
      BB Back Squat - 12 reps at 40% of 1RM
      Plate Pushup - 8 reps
      Pullup - 8 reps
      DB Lateral Raise - 12 reps

11/1/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean Grip Deadlift - Work up to 1 set x 3 reps at 93% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 93% of your Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Do 3 rounds of:
      EVEN minutes - BB Overhead Hold - 30 seconds (135 lbs)
      ODD minutes - Air Squat - 25 reps
      (rounds start at 0:00, 2:00, 4:00)

      Do 3 rounds of:
      EVEN minutes - BB Row - 15 reps at 135 lbs
      ODD minutes - Hand Release Pushup - 20 reps
      (rounds start at 6:00, 8:00, 10:00)

      Do 3 rounds of:
      EVEN minutes - Goblet Squat - 20 reps
      ODD minute - Inverted Row - 15 reps
      (rounds start at 12:00, 14:00, 16:00)

10/30/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  DB Row - 6 sets x 10 reps each side
      Sets begin at 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00.
      Go as heavy as you can.

#2  Start a timer.
      0:00 - 4 Pullups and 4 DB Thrusters
      1:00 - 5 Pullups and 5 DB Thrusters
      2:00 - 6 Pullups and 6 DB Thrusters

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

10/29/19

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 Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 80% of Bench Press 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from Set 1)

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 150 meters
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps (100 lbs)
      Burpee - 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 cable rows.  Partner A does burpees, then 
      Partner B runs, etc.  

10/27/19

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

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

#2  Run 800 meters in less than 4:00, then immediately begin:
      BB Row (135 lbs)                 1-2-3-4-5-6-7-8-9-10 reps
      Medicine Ball Wall Ball      10-9-8-7-6-5-4-3-2-1 rep
   
      Do 1 row, then 10 wall balls, then 2 rows, then 9 wall balls, etc. 

10/26/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean Grip Deadlift - 1 set x 3 reps at 90% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 90% of Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Incline Bench Press - 20 reps
      Air Squat - 40 reps
      Inverted Row - 20 reps
      Double Under - 40 reps
      DB Thruster - 20 reps
      Pullup - 20 reps
      Burpee - 20 reps

      Finish all reps of each exercise before moving on to the next exercise.  

10/24/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  DB Row - 5 sets x 10 reps
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.
      Go as heavy as you can.

#2  For 12 minutes, do rounds of:
      DB Reverse Fly - 10 reps
      BB Back Squat - 10 reps
      BB Push Press - 10 reps
      24" Box Jump - 10 reps
      Reverse Plank - 30 seconds
      Handstand Hold - 30 seconds

      For the back squat and push press, use the same barbell and same weight.

10/23/19

Warmup - Do 3 rounds of:
      Inverted Row - 6 reps
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press - 3 sets x 9 reps
      Set 1 - 9 reps at 77% of Bench Press 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  This is 5 rounds.
      Hand Release Pushup     20-18-16-14-12 reps
      BB Row (135 lbs)             10 reps each round
      Double Under                   25 reps
      Goblet Squat                    15 reps
      REST 1 minute
      BB Rack Press                  2-4-6-8-10 reps

      REST 2 minutes between rounds.
      For the rack press, SUBTRACT 20 lbs each round.
      So if you start at 215 for example, you would 195 for round 2,
      175 for round 3, 155 for round 4, then 135 for round 5.  

      So round 1 is 20 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 2 reps of rack press.
      Round 2 is 18 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 4 reps of rack press, etc.  

10/21/19

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

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start light then add weight each set.
      Finish heavier than 10/15/19.

#2  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 12 reps
      Standing BB Shrug - 12 reps
      Goblet Squat - 12 reps
      Inverted Row - 12 reps
      Plank - 1 minute (elbows and toes)
      REST 1 minute

10/20/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean Grip Deadlift - 1 set x 6 reps at 87% of Deadlift 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps at 87% of Back Squat 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from Set 1)

#3  On EVEN minutes, do 7 reps of Medicine Ball Wall Ball
      On ODD minutes, in any order and any combination, do:
      Tire Flip Jump Through - 10 reps
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done with #3 when you finish all reps of tire flip jump through,
      pullup, pushup, and air squat.

10/18/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  BB Row - 5 sets x 10 reps
      Same weight all 5 sets.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#2  This is one round.  
      Do as many reps as you can of each exercise in one minute (or go as 
      far as you can), then rest one minute, then move on to the next exercise.

      Pushup to DB Row 
      Unweighted BB Jump Squat
      45 lb Plate Overhead Walk
      Air Squat
      Plate Pull
      Burpee Pullup

10/17/19

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

#1  BB Bench Press - 3 sets x 9 reps
      Set 1 - 9 reps at 73% of 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  In 10 minutes, do as many rounds as you can of:
      BB Back Squat (135 lbs)         4-5-6-7 reps....
      Hand Release Pushup             7-8-9-10 reps....
      Cable Row (100 lbs)                10-11-12-13 reps....       

      For round 1, do 4 squats, 7 pushups, 10 rows.
      For round 2, do 5 squats, 8 pushups, 11 rows, etc.

#3  DB Incline Bench Press - 4 sets x 12 reps
      Start with a moderate weight, then try to add weight each set.
      Finish heavier than 10/11/19.

10/15/19

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

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start light then add weight each set.
      Finish heavier than 10/9/19.

#2  Start a timer.
      EVEN minutes - Do 8 reps of BB Row at 135 lbs + Burpees
      ODD minutes - REST

      You are done when you complete 60 Burpees.

10/14/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean Grip Deadlift - 1 set x 6 reps at 83% of your deadlift 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps at 83% of your back squat 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from set 1)

#3  Do one round of:
      Pullup - 15 reps
      Air Squat - 50 reps
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Run 500 meters
      Tire Pull - 50 meters with 50 lbs in the tire
      Run 500 meters
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Pullup - 15 reps

10/12/19

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      Seated DB Shoulder Press - 9 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Cable Row - 5 sets x 10 reps
      Do a set every 2 minutes (0:00, 2:00, 4:00, etc.)
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get 10 reps every set.  

#2  This is 11 rounds of continuous work:
      Pullup                                1-2-3-4-5-6-7-8-9-10-11 reps
      Hand Release Pushup      13-12-11-10-9-8-7-6-5-4-3 reps
      Air Squat                           10 reps each round

      R1 - 1 pullup, 13 pushups, 10 air squats
      R2 - 2 pullups, 12 pushups, 10 air squats, etc.

10/11/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 3 sets x 9 reps 
      Set 1 - 9 reps at 70% of 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  Do 3 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball - 15 reps
      BB Row - 12 reps at 135 lbs
      BB Back Squat - 9 reps at 135 lbs
      (This is continuous work)

#3  DB Incline Bench Press - 4 sets x 12 reps
      Start with a moderate weight, then try to add weight each set.
      Finish heavier than your top set from 10/5/19.

10/9/19

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

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start light, then add weight each set.

#2  This is 6 rounds of continuous work.
      Seated DB Shoulder Press       4-6-8-10-12-14 reps
      Inverted Row                            8 reps each round
      Unweighted BB Back Squat    12 reps each round

      Same weight each round for DB Shoulder Press

      

10/8/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      
#1  BB Clean Grip Deadlift - 1 set x 6 reps at 80% of Deadlift 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps at 80% of Back Squat 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from set 1)

#3  In any order and any combination, do:
      Pullup - 25 reps
      Double Under - 80 reps
      DB Lateral Raise - 25 reps
      Air Squat - 60 reps
      Hand Release Pushup - 25 reps
      American Kettlebell Swing - 40 reps
      Burpee - 25 reps

      Work 3 minutes, then rest 1 minute.  Work 3 minutes, then rest 
      1 minute, etc. until you complete all reps.

10/6/19

Warmup - Do 2 rounds of:
      DB Row - 6 reps each side (light weight)
      DB Seated Shoulder Press - 9 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Row - 4 sets x 10 reps
      Start heavier than 9/30/19, then add weight each set.

#2  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
      Round 6 - Do F

      A) Air Squat - 60 reps
      B) Handstand Hold - 30 seconds
      C) Double Under - 20 reps
      D) Cable Row - 15 reps
      E) Medicine Ball Wall Ball - 12 reps
      F) Pullup - 10 reps

      REST one minute between rounds.  

#3  Standing DB Curl
      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 heavier than 9/30/19, then add weight each set.
      Both arms at the same time.

10/5/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 67% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  With a partner, alternate whole rounds of:
      BB Ground to Overhead - 4 reps at 135 lbs
      BB Inverted Row - 7 reps
      Hand Release Pushup - 10 reps

      Partner A does 4 reps of ground to overhead, 7 rows,
      and 10 pushups.
      Then Partner B does 4 reps of ground to overhead, 7 rows,
      and 10 pushups, etc.
      Only one partner is working at a time.
      Each partner does 7 rounds.

#3  DB Incline Bench Press - 3 sets x 15 reps
      Start with a moderate weight, then add weight for set 2 and 3.
      Finish heavier than your top set from 9/29.

10/3/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then add weight each set.
      Finish heavier than 9/27/19.

#2  Do 2 rounds of:
      Burpee - 6 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Burpee - 6 reps
      BB Row - 15 reps 
      Burpee - 6 reps
      Air Squat - 20 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 25 seconds of work each side
      Burpee - 6 reps
      Double Under - 30 reps

      REST 3 minutes between rounds.  

10/2/19

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

#1  BB Clean Grip Deadlift - 1 set x 9 reps at 77% of 1RM

#2  BB Back Squat - 3 sets x 9 reps
      1 set x 9 reps at 77% of 1RM
      2 sets x 9 reps (take off 25 lbs from 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

      Round 1 is 1 pullup, 6 pushups, 11 air squats.
      Round 2 is 2 pullups, 7 pushups, 12 air squats, etc.

      Start a timer when you start round 1, and then at 3:00, 6:00, 9:00, etc.
      run 200 meters.  Don't run at 0:00.
      So you run 200 meters every 3 minutes until you complete all 10 rounds.

9/30/19

Warmup - Do 2 rounds of:
      DB Row - 5 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  BB Row - 4 sets x 10 reps
      Start light then add weight each set.

#2  This is 10 rounds of continuous work:
      Medicine Ball Wall Ball - 8 reps
      Inverted Row - 6 reps

#3  Standing DB Curl 
      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 add weight each set.
      Both arms at the same time.

9/29/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 63% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  Do one round of:
      Pullup - 40 reps
      REST 1 minute
      DB Thruster - 40 reps (light weight)
      REST 1 minute
      Double Under - 40 reps 
      REST 1 minute
      Hand Release Pushup - 40 reps
      REST 1 minute
      24" Box Jump - 40 reps
      REST 1 minute
      Unweighted BB Standing Shoulder Press - 40 reps

      For each exercise, the 40 reps are not expected to be unbroken.  Just work
      as quickly as you can to finish all 40 reps, then rest 1 minute, then move
      on to the next exercise.  

#3  DB Incline Bench Press - 3 sets x 15 reps
      Finish heavier than your top set from 9/23/19.

9/27/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light, then add weight each set.  Finish heavier than top set from 9/21.

#2  Do 2 rounds of:
      BB Push Press - 6 reps
      Sledgehammer VS Tire - 9 reps each side
      EZ Curl Bar Nosebreaker - 12 reps
      Goblet Squat - 15 reps
      Cable Row - 18 reps at 100 lbs
      DB Incline Bench Press - 21 reps
      American Kettlebell Swing - 24 reps
      Air Squat - 27 reps
      REST 2 minutes

9/26/19

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      DB Lateral Raise - 10 reps (light weight)

#1  BB Clean Grip Deadlift - 1 set x 9 reps at 73% of deadlift 1RM

#2  BB Back Squat - 3 sets x 9 reps
      1 set x 9 reps at 73% of Back Squat 1RM
      2 sets x 9 reps (take off 25 lbs from set 1)

#3  Start a timer.
      EVEN minutes - 3 reps of BB Ground to Overhead at 135 lbs
      ODD minutes - In any order and any combination, do:
                                 Burpee - 40 reps
                                 Pullup - 40 reps

      You are done with #3 when you complete all 40 burpees and 
      all 40 pullups.

9/24/19

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  Pullup - Do a set every minute on the minute for 10 sets.
      Do the same number of reps each set.  You pick the number of reps.
      Pick a number that is challenging but you can complete all 10 sets.

#2  In 10 minutes, do as many rounds as you can of:
      DB Farmer's Walk - 50 meters
      Unweighted BB Back Squat - 10 reps
      Inverted Row - 10 reps
      Burpee - 10 reps
      DB Row - 10 reps each side
      Unweighted BB Standing Shoulder Press - 10 reps

9/23/19

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

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 60% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  This is 5 rounds:
      Run 200 meters each round
      Air Squat - 20 reps each round
      Hand Release Pushup    20-18-16-14-12 reps
      Cable Row - 12 reps each round at 100 lbs
      BB Rack Press                2-4-6-8-10 reps
      REST 1 minute

      Same weight each round for rack press.

#3  DB Incline Bench Press - 3 sets x 15 reps

9/21/19

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then try to add weight for sets 2, 3 and 4.

#2  In any order and any combination, do:
      24" Box Jump - 20 reps
      Pullup - 30 reps
      Medicine Ball Wall Ball - 40 reps
      Double Under - 50 reps
      Overhead Plate Walk - 100 meters
      Run 400 meters

9/20/19

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

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

#2  BB Clean Grip Deadlift - 1 set x 9 reps at 70% of Deadlift 1RM

#3  BB Back Squat - 3 sets x 9 reps 
      1 set x 9 reps at 70% of Back Squat 1RM
      2 sets x 9 reps (take off 25 lbs from set 1)

#4  This is up to 5 rounds.  Round 1 looks like this:
      0:00 - Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Goblet Squat - 14 reps

      For round 2, add 2 reps to each exercise 
      (12 inverted rows, 14 pushups, and 16 goblet squats).
      Keep adding 2 reps to each exercise each round until 
      you fail to complete the prescribed number of reps for
      that minute, or you complete round 5
      (18 inverted rows, 20 pushups, 22 goblet squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.  

9/18/19

Warmup - Do 2 rounds of:
      DB Row - 10 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  One Arm BB Row - 4 sets x 10 reps
      Same weight all 4 sets.
      Pick a weight that is challenging but you can get all 10 reps each set
      with good posture and good technique.  

#2  This is 10 rounds.
      Pullup       1-2-3-4-5-6-7-8-9-10 reps
      Burpee      10-9-8-7-6-5-4-3-2-1 rep
      
      Do 1 Pullup, then 10 Burpees, then 2 Pullups, then 9 Burpees, etc.
      This is continuous work.  
      

9/17/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Bench Press - work up to a heavy single, then do 
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Go back to a light weight for the 12, then add weight each set
      after that.

#2  With a partner, for 14 minutes, alternate whole rounds of:
      DB Thruster - 7 reps
      BB Row - 7 reps at 135 lbs

      Only one partner is working at a time.  Keep alternating rounds
      until you hit 14 minutes.

#3  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      PACE YOURSELF and try to get the same number of reps each round.

9/15/19

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

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

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 30 reps
      Inverted Row - 30 reps
      Plate Front Raise - 30 reps
      EZ Curl Bar Nosebreaker - 30 reps
      Goblet Squat - 30 reps
      BB Shrug - 30 reps

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

9/14/19

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

#1  BB Clean Grip Deadlift  - 1 x 12 reps at 67% of Deadlift 1RM

#2  BB Back Squat - 3 sets x 12 reps
      1 set x 12 reps at 67% of Back Squat 1RM
      2 sets x 12 reps (take off 20 lbs from set 1)

#3  In 12 minutes, do as many rounds as you can of:
      Front Squat - 4 reps
      BB Push Press - 4 reps
      BB Row - 8 reps
      Burpee - 12 reps
      Run 200 meters

      For the Front Squat, Push Press, and Row, use the SAME BARBELL
      and SAME WEIGHT.  

9/12/19

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

#1  BB Clean Grip Row - 10 sets x 3 reps
      Do a set every minute on the minute.
      Go heavy.  Same weight for all 10 sets.

#2  In 10 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps 
      Unweighted BB Jump Squat - 8 reps
      Cable Row - 10 reps
      Seated DB Shoulder Press - 12 reps
      DB Farmer's Walk - 50 meters
      (continuous work)

9/11/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Bench Press - 12 reps
      Unweighted BB Back Squat - 9 reps

#1  BB Bench Press (1.5 REP) - 7 sets x 3 reps
      Start at a moderate weight.
      Try to add weight each set.

#2  Do 2 rounds of:
      Pullup - 15 reps
      BB Back Squat - 15 reps at 135 lbs
      REST 1 minute
      DB Incline Bench Press - 20 reps
      Air Squat - 40 reps
      REST 1 minute
      Inverted Row - 20 reps
      American Kettlebell Swing - 30 reps
      REST 1 minute
      DB Row - 12 reps each side
      Burpee - 20 reps

      REST at least 2 minutes between rounds.  

#3  Hand Release Pushup - Do 60 total reps
      Break it up however you like.  Just work as quickly as 
      you can to finish all 60 reps.

9/9/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 16 reps

#1  Standing BB Shoulder Press
      10 sets x 3 reps
      Same weight for all 10 sets.
      Do a set every minute on the minute.

#2  Do one round of:
      Medicine Ball Wall Ball - 20 reps
      Cable Row - 20 reps at 100 lbs
      EZ Curl Bar Nosebreaker - 20 reps
      Sledgehammer VS Tire - 20 reps (10 reps each side)
      Goblet Squat - 20 reps
      Pullup - 20 reps
      DB Lateral Raise - 20 reps

9/8/19

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Clean Grip Deadlift - 1 set x 12 reps at 63% of deadlift 1RM

#2  BB Back Squat - 3 sets x 12 reps
      1 set x 12 reps at 63% of Back Squat 1RM
      2 sets x 12 reps (take 20 lbs off from set 1)

#3  Run 1000 meters, then start a timer and every 2 minutes,
      do 5 reps of 18" Squat Box Jump.  When you are not doing
      Squat Box Jumps, in any order and any combination do:
      Air Squat - 80 reps
      Hand Release Pushup - 60 reps
      Inverted Row - 40 reps

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

9/6/19

Warmup - Do 2 rounds of:
      Pushup - 10 reps
      DB Reverse Fly - 10 reps
      Unweighted BB Behind The Neck Thruster - 10 reps

#1  BB Clean Grip Row - 6 sets x 6 reps
      Start light then try to add weight each set.

#2  In 8 minutes, do as many rounds as you can of:
      Pullup - 8 reps
      24" Box Jump - 8 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 8 reps
      (this is continuos work)

9/5/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Incline Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB TEMPO Bench Press - 5 sets x 3 reps
      Start with a light weight for set 1, then try to add weight each set.
      TAKE 5 SECONDS TO LOWER THE WEIGHT ON EVERY REP.
      Normal tempo on the way up.

#2  Do 3 rounds of:
      Plate Pull                               40-60-80 feet
      Medicine Ball Wall Ball       12-14-16 reps
      Cable Row                             20-25-30 reps
      Hand Release Pushup          20-25-30 reps
      REST                                     60-90-120 seconds
      BB Incline Bench Press        8-10-12 reps

      REST at least 2 minutes between rounds.  

#3  EZ Curl Bar Nosebreaker    5 sets x 6 reps
      Same weight all 5 sets.  Go heavier than 8/30/19.

9/3/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Seated DB Shoulder Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 5 reps
      Same weight all 5 sets.  Sets begin at 0:00, 2:00, 4:00, 6:00 and 8:00.  

#2  Do one round of:
      Pullup - 20 reps
      Double Under - 80 reps
      DB Lateral Raise - 20 reps
      Air Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps

9/2/19

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

#1  BB Clean Grip Deadlift - 1 set x 12 reps at 60% of deadlift 1RM

#2  BB Back Squat - 3 sets x 12 reps
      1 set x 12 reps at 60% of your 1RM
      2 sets x 12 reps (take 20 lbs off from set 1)

#3  Start at timer.
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

      Do 14 total sets.  7 sets of 100 meter run and 7 sets of burpees.