1/30/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (moderate)
      Pushup (1.5 REP) - 10 reps
      Air Squat - 12 reps

#1  BB Push Press - work up to a heavy set of 4 reps

#2  In any order and any combination, do:
      DB Squat - 50 reps (DB in each hand, at the shoulders)
      Hand Release Pushup - 50 reps
      Inverted Row - 50 reps
      Bear Crawl - 200 feet
      BB Shrug - 50 reps

      Work for 4 minutes, rest one minute, work for 4 minutes, rest one 
      minute, etc. until you complete all reps of all exercises.

1/29/19

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 Power Clean - work up to a heavy set of 3 reps

#2  BB TEMPO Back Squat - 4 sets x 6 reps
      5 second descent on each rep
      Set 1 - 60% of Back Squat 1RM
      Set 2 - 65%
      Set 3 - 70%
      Set 4 - 75%

#3  This is continuous work.  Do 5 rounds of:
      Burpee - 8 reps
      Cable Row - 12 reps at 100 lbs
      Unweighted BB Thruster - 8 reps
      Double Under - 24 reps

      Also, every minute on the minute until you finish the 5 rounds,
      do 2 reps of BB Clean Grip Deadlift at 100% of Clean 1RM.
      After each set of deadlift, just pick up where you left off with 
      the burpees, rows, thrusters, and double unders.  

1/27/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (moderate weight)
      Unweighted BB Back Squat - 12 reps
      Pushup - 12 reps (not hand release)

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

#2  Start a timer.
      EVEN minutes - Standing BB Curl - 6 reps
      ODD minutes - Strict Pullup - 6 reps

      When you are not doing curls or pullups, in any order and any
      combination, do:
      Unweighted BB Shoulder Press - 50 reps (lock out every rep, no partials)
      Air Squat - 50 reps
      Tire Flip Jump Through - 10 reps

1/26/19

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press - 5 sets x 2 reps at 85-90% of Bench Press 1RM
      (no rack, no pause, just regular bench press)

#2  Do one round of:
      Goblet Squat - 30 reps
      Cable Row - 24 reps
      Hand Release Pushup - 18 reps
      Inverted Row - 12 reps
      REST one minute
      Double Under - 50 reps
      REST one minute
      Inverted Row - 12 reps
      Hand Release Pushup - 18 reps
      Cable Row - 24 reps
      Goblet Squat - 30 reps

#3  BB Incline Bench Press (1.5 REP) - 5 sets x 4 reps
      Start light then add weight each set.  Work up to a heavy set of 4.  

1/24/19

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

#1  BB Push Press - work up to a heavy set of 5 reps

#2  In any order and any combination, do:
      EZ Curl Bar Nosebreaker - 40 reps
      DB Lateral Raise - 60 reps
      Air Squat - 80 reps
      Double Under - 100 reps
      Overhead Plate Walk - 200 meters (45 lbs)
      Run 800 meters

1/23/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters
      Effort level for runs 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 TEMPO Back Squat - 4 sets x 6 reps
      5 second descent on each rep
      Set 1 - 57.5% of Back Squat 1RM
      Set 2 - 62.5%
      Set 3 - 67.5%
      Set 4 - 72.5%

#3  BB Clean Grip Deadlift - 5 sets x 3 reps
      Set 1 - 90% of Clean 1RM
      Set 2 - 95%
      Set 3 - 100%
      Set 4 - 105%
      Set 5 - 110%

#4  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 16 reps, then BB Row - 8 reps
      2:00 - Seated DB Shoulder Press - 8, then Cable Row - 16 reps

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

1/21/19

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps
      Start light then add weight each set.

#2  This is 5 rounds:
      R1 - 0:00 - BB Row - 8 reps, then Medicine Ball Wall Ball - 16 reps
      R2 - 2:00 - BB Row - 10 reps, then Medicine Ball Wall Ball - 14 reps
      R3 - 4:00 - BB Row - 12 reps, then Medicine Ball Wall Ball - 12 reps
      R4 - 6:00 - BB Row - 14 reps, then Medicine Ball Wall Ball - 10 reps
      R5 - 8:00 - BB Row - 16 reps, then Medicine Ball Wall Ball - 8 reps

      Same weight for BB Row for all 5 rounds.

1/20/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (moderate weight)
      Air Squat - 12 reps
      Pushup - 16 reps (not hand release)

#1  BB Rack Press
      5 sets x 4 reps at 82-87% of Bench Press 1RM

#2  This is 3 rounds of continuous work.  You are working with a partner.
      Both partners are working at the same time.  One round is:
      Partner A) Bear Crawl - 50 meters
      Partner B) Air Squats until Partner A finishes Bear Crawl.  
      Then switch exercises so Partner A does air squats and B does bear crawl.

      -THEN-

      Partner A) Hand Release Pushups until Partner B finishes farmer's carry
      Partner B) DB Farmer's Carry - 100 meters
      Then switch exercises so Partner A does farmer's carry and B does pushups.
      Then start round 2.  

#3  BB Bench Press
      Set 1 - As many reps as you can at 80% of Bench Press 1RM
      REST 1 minute
      Set 2 - As many reps as you can at 70% of Bench Press 1RM

1/18/19

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

#1  BB Push Press - work up to a moderate set of 5 reps

#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 1 minute between rounds.  

#3  DB Lateral Raise - 3 sets x 15 reps

1/17/19

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 Power Clean
      Work up to a heavy set of 4 reps.

#2  BB TEMPO Back Squat - 4 sets x 6 reps
      5 second descent on each rep
      Set 1 - 55% of Back Squat 1RM
      Set 2 - 60%
      Set 3 - 65%
      Set 4 - 70%

#3  Start a timer:
      EVEN minutes - Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      ODD minutes - Any order, any combination, do:
                                   Pullup - 25 reps
                                   Hand Release Pushup - 50 reps
                                   Air Squat - 75 reps
      You are done with #3 when you finish all reps of pullup, pushup, and air squat.

1/15/19

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

#1  Clean Grip BB Row - 5 sets x 10 reps
      Same weight all 5 sets.  Pick a weight that is challenging
      but you can get all 10 reps every set.

#2  Start a timer.  Do 3 rounds of:
      0:00 - Air Squat - 24 reps
      1:00 - DB Row - 18 reps (9 reps each side, heavy)
      2:00 - Burpee - 12 reps
      3:00 - Standing BB Curl - 12 reps
      4:00 - DB Reverse Fly - 12 reps

      Round 2 starts at 5:00.  Round 3 starts at 10:00.

1/14/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (moderate weight)
      Air Squat - 12 reps
      Pushup - 16 reps (not hand release)

#1  BB Rack Press
      5 sets x 4 reps at 80-85% of Bench Press 1RM

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 20 reps (feet on ball, hands on bench)
      Inverted Row - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps

#3  With a 3 minute time limit, run 300 meters and then with
      the remaining time, do as many Hand Release Pushups as you can.

#4  BB Bench Press
      Set 1 - As many reps as you can at 75% of 1 Rep Max
      REST one minute
      Set 2 - As many reps as you can at 65% of 1 Rep Max

1/12/19

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

#1  Seated DB Shoulder Press - 5 sets x 12 reps
      Same weight for all 5 sets.

#2  In any order and any combination, do:
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      DB Lateral Raise - 40 reps
      Run 400 meters
      BB Waiter's Walk - 200 meters with 95 lbs
      Plank - 2 total minutes (elbows and toes)

1/11/19

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

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      5 second descent on each rep
      Set 1 - 55% of 1RM
      Set 2 and 3 - 60% 
      Set 4 - 65%

#2  BB Clean Grip Deadlift (no pause)
      5 sets x 3 reps
      Start with a moderate weight and work up to a heavy, but perfect 3.

#3  In 15 minutes, with a partner, do as many rounds as you can of:
      Pushup (not hand release) - 30 reps
      Double Under - 60 reps
      BB Row - 30 reps
      Air Squat - 30 reps

      Only one partner is working at a time.  Divide up the reps however you like.
      (continuous work)

1/9/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 15 reps

#1  BB Inverted Row - 6 sets x 12 reps
      Legs straight.  Heels on a bench.
      Start a set every 90 seconds until you do all 6 sets.  

#2  In 8 minutes, do as many rounds as you can of:
      Burpee Pullup - 8 reps
      Seated DB Shoulder Press - 8 reps
      18" Box Squat - 8 reps
      Pushup to DB Row - 4 reps
      Double Under - 24 reps
      (continuous work)

1/8/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Rack Press
      5 sets x 4 reps at 77-82% of Bench Press 1 Rep Max
      Let the BB come to a complete stop at the bottom of each rep.
      (Don't bounce the BB off the rack.)

#2  Do 3 rounds of:
      BB Ground to Overhead - 4 reps (135 lbs)
      Alternating DB Incline Bench Press - 8 reps each side
      Air Squat - 25 reps
      Hand Release Pushup - 15 reps
      Cable Row - 15 reps
      Reverse Bear Crawl - 25 meters

      REST at least 2 minutes between rounds.  

#3  BB Bench Press
      Set 1 - As many reps as you can at 70% of 1 Rep Max
      REST one minute
      Set 2 - As many reps as you can at 60% of 1 Rep Max

1/6/19

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

#2  Tire Pull - 50 meters with 100 lbs in tire,
      then immediately begin 10 rounds of:
      BB Row              1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster      10-9-8-7-6-5-4-3-2-1 rep
      (continuous work)

      Do 1 row and 10 thrusters, then 2 rows and 9 thrusters, etc. 

1/5/19

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

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      Five second descent on each rep.
      Load is 60% of BB Back Squat 1 Rep Max

#2  Clean Grip Deadlift with a 2 second PAUSE each rep
      5 sets x 5 reps
      Start with a moderate weight.
      Your top set should be heavier than your top set from 12/30/18.

#3  Do 3 rounds of:
      Run 200 meters
      DB Farmer's Carry - 100 meters
      Medicine Ball Wall Ball - 15 reps
      Strict Pullup - 12 reps
      30" Box Jump - 9 reps
      (continuous work)

1/3/19

Warmup - Do one round of:
      Cable Row - 20 reps (light weight)
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)

#1  One Arm BB Row - 4 sets x 12 reps each side
      Same weight all 4 sets.  

#2  In any order and any combination, do:
      Pullup - 25 reps
      DB Thruster - 25 reps
      BB Upright Row - 25 reps
      DB Row - 25 reps each side
      Plate Front Raise 25 reps
      24" Box Jump - 25 reps
      BB Row - 25 reps

1/2/19

Warmup - Do one round of:
      Unweighted BB Back Squat - 20 reps
      Pushup - 15 reps (not hand release)
      DB Row - 10 reps each side (moderate weight)
      Unweighted BB Standing Behind the Neck Press - 10 reps
      (if you have any pain or mobility problems with behind the neck
      presses, do standing presses in the front)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps at 75 - 80% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 65% of Bench Press 1RM

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

      REST at least one minute between rounds.

      A) Air Squat - 60 reps
      B) Double Under - 30 reps
      C) Cable Row - 20 reps
      D) DB Lateral Raise - 15 reps
      E) BB Inverted Row - 12 reps (legs straight, heels on bench)
      F) DB Incline Bench Press - 10 reps