2/28/19

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Jump Squat - 10 reps
      DB Reverse Fly - 10 reps
      18" Box Jump - 5 reps

#1  Box Jumps
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps, 1 set x 1 rep
      Start at 24" and try to add height each set.

#2  BB Back Squat - Work up to a heavy set of 4 reps, then
      take off 10% and do 3 more sets x 4 reps.
      Normal speed, these are not tempo squats.
      Try to go heavier than 2/22.

#3  BB Clean Grip Deadlift - 5 sets x 5 reps at 90% of Clean 1RM

#4  Do one round of:
      Hand Release Pushup - 20 reps
      Cable Row - 20 reps at 100 lbs
      Goblet Squat - 20 reps
      BB Row - 12 reps at 135 lbs
      BB Thruster - 5 reps at 135 lbs w/ 2 second PAUSE at top of each rep

      REST 60 seconds
      Double Under - as many reps as you can in 60 seconds
      REST 60 seconds

      BB Thruster - 5 reps at 135 lbs 2/ 2 second PAUSE at top of each rep
      BB Row - 12 reps at 135 lbs
      Goblet Squat - 20 reps
      Cable Row - 20 reps at 100 lbs
      Hand Release Pushup - 20 reps

2/26/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Air Squat - 15 reps
      
#1  BB Row - 5 sets x 10 reps
      ADD 10 lbs each set.
      Start 5 lbs heavier than 2/20/19.

#2  Start a timer.  At the start of each minute, do 5 Burpees.
      When you are not doing burpees, in any order and any combination, do:
      BB Push Press - 15 reps
      Cable Row - 25 reps at 100 lbs
      Goblet Squat - 35 reps
      Double Under - 45 reps 
  
      You are done with #2 when you finish all reps of push press, cable row, 
      goblet squat, and double under.

2/25/19

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

#1  BB Bench Press + Negatives
      Work up to a heavy set of 10 reps + 1 Negative Rep
      Then take off 10% and do 2 more sets x 10 reps + 1 Negative Rep
      For the negative reps, take 10 seconds to lower the weight, then
      have your spotter help you rerack it.

#2  Do 5 rounds of:
      BB Ground to Overhead - 3 reps (135 lbs)
      Inverted Row - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 2 minutes

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start with a moderate weight.  Add weight for set 2 and 3.

2/23/19

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Lateral Raise - 9 reps
      DB Row - 6 reps each side

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight all 4 sets.  At least as heavy as 2/17.

#2  Do 7 rounds of:
      Burpee - 7 reps
      Pullup - 7 reps
      (Do a round every 90 seconds.  0:00, 1:30, 3:00, etc.)

#3  With an unweighted BB, do 6 rounds of:
      Standing Shoulder Press - 10 reps (lock out each rep)
      Standing Bicep Curl - 10 reps
      (Continuous work.  Set the BB down as few times as possible.)

2/22/19

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 single

#2  BB Back Squat - Work up to a heavy set of 4 reps, then
      take off 10% and do 3 more sets x 4 reps
      Normal speed, these are not tempo squats.

#3  This is 6 rounds.
      Round 1 - do ABCDE and F
      Round 2 - do BCDE and F
      Round 3 - do CDE and F
      Round 4 - do DE 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 at least one minute between rounds.  

2/20/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Clean Grip BB Row - 5 sets x 10 reps
      ADD 10 lbs each set.
      Start 5 lbs heavier than 2/14/19.

#2  Do 5 rounds of:
      BB Clean Grip Deadlift - 2 reps at 100% of Clean 1RM
      Burpee - 8 reps
      Toes to Bar - 8 reps
      Medicine Ball Wall Ball - 8 reps

      Rounds begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

2/19/19

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

#1  BB Bench Press
      Set 1 - As many reps as you can at 225 lbs
      Set 2 - If you get 10 or more reps on Set 1, then ADD 50 lbs and
                  do as many reps as you can for set 2.  If you got 9 reps or less
                  on Set 1, then SUBTRACT 50 lbs and do as many reps as you
                  can for set 2.  REST between set 1 and 2

      225 is a recommendation for set 1.  If 225 is above your 1RM, then pick 
      a weight that would be challenging for 8-10 reps for set 1.  Still add or
      subtract 50 lbs for set 2.

#2  Hand Release Pushup
      Do one set every minute, on the minute.
      Do 10 reps the first minute, 11 reps the second minute, 12 reps the 
      third minute, etc.  You are done when you fail to complete the number
      of reps for that minute before the start of the next minute, OR when
      you finish the set of 20 reps (the 11th set).

#3  Do 2 rounds of:
      BB Shrug - 20 reps
      Goblet Squat - 20 reps
      Cable Row - 20 reps
      Seated DB Shoulder Press - 20 reps
      BB Back Squat - 20 reps at 40% of Back Squat 1 RM

      REST at least 3 minutes between rounds.

#4  BB Floor Press - 4 sets x 10 reps
      Pick a moderate weight and stick with the same weight for all 4 sets.

2/17/19

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Pushup - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Seated DB Shoulder Press - 3 sets x 10 reps
      Same weight for all 3 sets.

#2  Do 2 rounds of:
      BB Push Press - 12 reps
      Cable Row - 12 reps
      DB Shrug - 12 reps
      Plank - 1 minute
      REST - 1 minute
      BB Row - 12 reps
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Burpee - as many reps as you can in 1 minute
      REST - 1 minute

#3  With an unweighted BB, do 5 rounds of:
      Standing Shoulder Press - 10 reps (lock out each rep)
      Standing Bicep Curl - 10 reps

      Continuous work.  Set the BB down as few times as possible.  

2/16/19

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

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

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

#2  BB TEMPO Back Squat - 4 sets x 4 reps
      Set 1 - 67.5% of Back Squat 1RM
      Set 2 - 72.5%
      Set 3 - 77.5%
      Set 4 - 82.5%

#3  Start a timer.
      EVEN minutes - do 7 reps of Medicine Ball Wall Ball
      ODD minutes - in any order and any combination, do:
            Pullup - 20 reps
            DB Incline Bench Press - 40 reps
            Air Squat - 60 reps

      You are done when you finish all reps of pullup, incline bench, and air squat. 

2/14/19

Warmup - Do one round of:
      Air Squat - 24 reps
      Unweighted BB Push Press - 12 reps
      DB Row - 12 reps each side (moderate weight)

#1  Clean Grip BB Row - 5 sets x 10 reps
      Add 10 lbs each set.

#2  Do 3 rounds of:
      Plate Pull                                      60 feet
      Unweighted BB Jump Squat      12 reps
      Cable Row                                    12 reps
      Med Ball Wall Ball                      12 reps
      DB Reverse Fly                            12 reps
      (continuous work)

2/13/19

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

#1  BB Bench Press - Work up to a heavy single

#2  Do 6 rounds of:
      Double Under - 20 reps
      Hand Release Pushup - 15 reps
      Air Squat - 15 reps
      BB Rack Press      2-4-6-8-10-12 reps
      REST at least one minute between rounds.

      Do 2 presses for round 1, 4 presses for round 2, etc.
      Stick with the same weight for bench press for all 6 rounds.

2/11/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

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

#2  Do 5 rounds of:
      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Row - 8 reps
      Seated DB Shoulder Press - 10 reps
      REST 1 minute between rounds.  

2/10/19

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 2 reps

#2  BB TEMPO Back Squat - 4 sets x 4 reps
      5 second descent on each rep
      Set 1 - 65% of Back Squat 1RM
      Set 2 - 70%
      Set 3 - 75%
      Set 4 - 80%

#3  BB Clean Grip Deadlift - 5 sets x 3 reps
      Set 1 - 95% of Clean 1RM
      Set 2 - 100%
      Set 3 - 105%
      Set 4 - 110%
      Set 5 - 115%

#4  In 7 minutes, do as many rounds as you can of:
      Inverted Row - 5 reps (legs straight, heels on bench)
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      (continuous work)

2/8/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 reps

#1  Do one round of:
      Pullup - 6 reps
      Burpee - 20 reps
      Pullup - 6 reps
      Medicine Ball Wall Ball - 15 reps
      Pullup - 6 reps
      Double Under - 30 reps
      Pullup - 6 reps

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

#3  (Same as #1) Do one round of:
      Pullup - 6 reps
      Burpee - 20 reps
      Pullup - 6 reps
      Medicine Ball Wall Ball - 15 reps
      Pullup - 6 reps
      Double Under - 30 reps
      Pullup - 6 reps

2/7/19

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

#1  BB Bench Press - 5 sets x 2 reps at 90-95% of 1RM
      (no rack, no pause, just regular bench press)

#2  Do 3 rounds of:
      BB Bench Press      7-5-3 reps
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Run 200 meters
      Bench Press - same weight as the start of the round, as many reps as you can

      REST at least 3 minutes between rounds.
      For round 1, start with 7 reps of bench press.  For round 2, start with 5 reps
      of bench press.  For round 3, start with 3 reps of bench press.  

2/5/19

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 3 reps

#2  Do 7 rounds of:
      Burpee - 7 reps
      BB Row - 7 reps at 135 lbs

      Each round starts on the minute (0:00, 1:00, 2:00, etc.)

2/4/19

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Jump Squat - 10 reps
      DB Reverse Fly - 10 reps
      18" Box Jump - 5 reps

#1  Depth Jumps - 6 sets x 3 reps
      Set up 2 boxes(18" and 24")  about 3' apart.
      Step off the 18" box, land with both feet, and immediately
      jump up onto the 24" box.  After the first set, add height
      by feel to the 24" box.  The 18" box stays the same height.

#2  BB TEMPO Back Squats - 4 sets x 4 reps
      5 second descent on each rep
      Set 1 - 62.5% of Back Squat 1RM
      Set 2 - 67.5%
      Set 3 - 72.5%
      Set 4 - 77.5%

#3  With a partner, in any order and any combination, do:
      BB Clean Grip Deadlift - 20 reps at 100% of Clean 1RM
      Sledgehammer VS Tire - 40 reps each side
      DB Thruster - 40 reps
      Hand Release Pushup - 60 reps
      Cable Row - 60 reps at 100 lbs

      PARTNER A WORKS EVEN MINUTES.
      PARTNER B WORKS ODD MINUTES.  
      Number of reps is total for both partners.  

2/2/19

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  Cable Row - 8 sets x 10 reps
      Same weight all 10 sets.
      Each set begins on the minute for 8 minutes.

#2  Run 800 meters, then immediately begin 10 rounds of:
      Pullup                1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat     4-5-6-7-8-9-10-11-12-13 reps
      (continuous work)

2/1/19

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

#1  BB Bench Press - 5 sets x 2 reps at 87.5% - 92.5% of Bench Press 1RM
      (no rack, no pause, just regular bench press)

#2  In 12 minutes, do as many rounds as you can of:
      BB Back Squat - 5 reps
      BB Push Press - 5 reps
      BB Row - 10 reps
      Burpee - 10 reps
      DB Farmer's Walk - 50 meters

      For the back squat, push press, and row, use the 
      SAME BARBELL AND SAME WEIGHT.

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