3/31/19

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

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

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      Pullup - 5 reps
      Unweighted BB Back Squat - 10 reps
      Seated DB Alternating Shoulder Press - 5 reps each side
      BB Row - 10 reps
      (continuous work)

3/30/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 20 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Back Squat - 10 reps

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

#2  BB Clean Grip Deadlift - 4 sets x 3 reps at 115% of Clean 1RM

#3  This is up to 5 rounds.  Round 1 looks like this:
      0:00 - Hand Release Pushup - 12 reps
      1:00 - Cable Row - 16 reps
      2:00 - Air Squat - 20 reps

      For round 2, add 2 reps to each exercise (14 pushups, 18 rows, 22 air squats)
      Keep adding 2 reps each round until you either fail to complete the required
      number of reps before the start of the next minute, OR you
      finish 5 rounds (20 pushups, 24 rows, 28 air squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.  

3/28/19

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

#1  Strict Unweighted Pullups
      Every minute, on the minute, do a set of pullups.
      You pick the number of reps for the first minute.  
      Add one rep each minute until you either fail to complete the
      required number of reps before the start of the next minute, or
      you complete 8 sets.  So if you start with 5 reps for the first minute,
      you would be done when you fail, or you finish the set of 12 reps.
      Try to pick a number for the first set that will let you get through
      at least 5 sets, and hopefully all 8 sets.

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

      Same weight for BB Row for all 5 rounds.  

3/27/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      DB Thruster - 10 reps (light weight)

#1  Narrow Grip Bench Press
      Work up to a heavy set of 6 reps
      Then take off 10% and do 3 more sets x 6 reps
      Set up with your normal grip, then move each hand in 2"

#2  This is 5 rounds of continuous work:
      R1 - Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      R2 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R4 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R5 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats

#3  BB Rack Press
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light then try to add weight each set.

3/25/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      
#1  Standing BB Shoulder Press - 4 sets x 8 reps
      Start light and then add weight each set.

#2  Do 6 rounds of:
      BB Push Press      2-4-6-8-10-12 reps (same weight all 6 rounds)
      Inverted Row       10 reps each round
      Double Under       25 reps each round
      (continuous work)

3/24/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - Work up to a heavy set of 2 reps, 
      then take off 10% and do 3 more sets x 2 reps

#2  BB Clean Grip Deadlift - 5 sets x 3 reps at 110% of Clean 1RM

#3  In any order and any combination, do:
      DB Row - 50 total reps (25 reps each side, 60 lbs or heavier)
      Air Squat - 50 reps
      Hand Release Pushup - 50 reps
      Cable Row - 50 reps at 100 lbs
      Unweighted BB Thruster - 50 reps (lock out each rep at the top)

      WORK for 2 minutes, then REST one minute, WORK for
      2 minutes, then REST one minute, etc. until you complete all reps.

3/22/19

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

#1  DB Row - 5 sets x 8 reps each side
      Go as heavy as you can.

#2  This is 8 rounds of continuous work
      DB Squat                                  8 reps each round
      Pullup                                       1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through         2 reps each round
      Cable Row                                12-11-10-9-8-7-6-5 reps at 100 lbs
      Standing BB Shoulder Press   4 reps at 70% of 1 Rep Max

3/21/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      DB Thruster - 10 reps (light weight)

#1  BB Incline Bench Press 
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps

#2  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 50 meters with 95 lbs
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps
      Inverted Row - 12 reps (legs straight, heels on bench)

      REST 2 minutes between rounds.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start with a moderate weight, then try to add weight each set.

3/19/19

Warmup - Do one round of:
      Pushup (1.5 REP) - 12 reps
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 12 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  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise                    7-8-9-10 reps...
      DB Reverse Fly                       7-8-9-10 reps...
      Air Squat                                 15 reps each round
      Seated DB Shoulder Press      7-8-9-10 reps...
      BB Row                                     7-8-9-10 reps...

      This is continuous work.  For every exercise except air squats,
      start at 7 reps for the first round and then add one rep each round.
      Air squats are 15 reps each round.

3/18/19

Warmup - Do 3 rounds of:
      Unweighted BB Standing Shoulder Press - 5 reps
      Air Squat - 10 reps
      Pullup - 5 reps

#1  BB Back Squat - Work up to a heavy set of 2 reps, then
      take off 10% and do 3 more sets x 2 reps

#2  BB Clean Grip Deadlift - 5 sets x 3 reps at 105% of Clean 1RM

#3  With a partner, alternate whole rounds of:
      Burpee - 8 reps
      Cable Row - 12 reps at 100 lbs
      Double Under - 16 reps

      Each partner does 6 rounds.

3/16/19

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

#1  DB Row - 4 sets x 8 reps each side
      Go as heavy as you can.

#2  Do 3 rounds of:
      Banded Pull Apart - 20 reps
      DB Farmer Walk - 50 meters
      Run 200 meters
      Tire Pull - 25 meters with 50 lbs in tire
      Inverted Row - 10 reps
      DB Squat - 10 reps

      REST as needed between rounds.
      For the banded pull apart, you are standing with your arms straight
      in front of you.  Arms are parallel to the floor.  Holding a band between
      your hands, perform the same motion as a reverse fly.  Arms stay 
      totally straight.  Keep good posture.  Chest up, shoulders down and back.

      For the DB Squat, you have a DB in each hand.  Keep the DB's at your
      shoulders while you squat.  

3/15/19

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

#1  BB Bench Press + Negatives
      Work up to a heavy set of 6 reps + 1 Negative Rep
      Then take off 10% and do 3 more sets x 6 reps + 1 Negative Rep
      For the negative reps, take 10 seconds to lower the weight, then
      have your spotter help you rerack it.

#2  This is 2 rounds.  For each exercise, do as many reps, or plank, 
      or go as far as you can in 60 seconds, then rest for 60 seconds, 
      then move on to the next exercise.  Rest between the rounds is also
      60 seconds.
      
      Burpee
      Cable Row at 100 lbs
      Air Squat 
      Weighted Plank (25 lbs)
      Sledgehammer VS Tire - 30 seconds each side
      Plate Pull

#3  BB Bench Press (1.5 REP)
      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 try to add weight
      for sets 2, 3 and 4.  

3/13/19

Warmup - Do 2 rounds of:
      Unweighted BB Clean Grip Row - 12 reps
      Air Squat - 12 reps
      Pushup - 12 reps (not hand release)

#1  Standing BB Shoulder Press - 4 sets x 10 reps
      Start light and then add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Cable Row - 10 reps at 100 lbs
      Unweighted BB Behind the Neck Thruster - 10 reps
      Plate Front Raise - 10 reps
      DB Step Up - 5 reps each side (18" step)

#3  Standing DB Curl - 4 sets x 10 reps
      Same weight all 4 sets.  Both arms at the same time.
      Go at least as heavy as 3/7/19.

3/12/19

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

#1  BB Back Squat - Work up to a heavy set of 2 reps, then
      take off 10% and do 3 more sets x 2 reps

#2  BB Clean Grip Deadlift - 5 sets x 5 reps at 100% of Clean 1RM

#3  Every 3rd minute, do 25 Air Squats (0:00, 3:00, 6:00, etc.)
      When not doing air squats, in any order and any combination, do:
      Pullup - 20 reps
      Hand Release Pushup - 40 reps
      Double Under - 60 reps
      Plank - 2 minutes total (elbows and toes)

3/10/19

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  Cable Row - 6 sets x 12 reps
      Start each set on the minute (0:00, 1:00, 2:00, etc.)
      Same weight for all 6 sets.  

#2  In 12 minutes, do as many rounds as you can of:
      Run 200 meters
      Inverted Row - 10 reps (legs straight, heels on a bench)
      Plate Pushup - 10 reps
      DB Reverse Fly - 10 reps
      DB Thruster - 10 reps
      DB Farmer's Walk - 100 meters

3/9/19

Warmup - Do 3 rounds of:
      Unweighted BB Back Squat - 12 reps
      DB Reverse Fly - 10 reps (light weight)
      BB Bench Press - 8 reps at 50% of 1RM

#1  Narrow Grip Bench Press
      Work up to a heavy set of 10 reps
      Then take off 10% and do 2 more sets x 10 reps
      Set up with your normal grip, then move each hand in 2" 

#2  This is 5 rounds.
      R1 - BB Row - 10 reps, Hand Release Pushup - 20 reps, Air Squat - 20 reps
      R2 - BB Row - 10 reps, Hand Release Pushup - 18 reps, Air Squat - 22 reps
      R3 - BB Row - 10 reps, Hand Release Pushup - 16 reps, Air Squat - 24 reps
      R4 - BB Row - 10 reps, Hand Release Pushup - 14 reps, Air Squat - 26 reps
      R5 - BB Row - 10 reps, Hand Release Pushup - 12 reps, Air Squat - 28 reps

      ADD 10 lbs each set to the BB Row.
      REST at least one minute between rounds.  

#3  BB Rack Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start light, then add weight each set.  

3/7/19

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 9 reps

#1  Seated DB Shoulder Press - 6 sets x 10 reps
      Same all weight all 6 sets.  At least as heavy as 3/1/19.

#2  Work 1 minute, rest 1 minute, work 1 minute, rest 1 minute, etc.
      During the work minutes, in any order and any combination, do:
      Inverted Row - 50 reps
      Medicine Ball Wall Ball - 50 reps
      Double Under - 50 reps

#3  Standing DB Curl - 3 sets x 10 reps
      Same weight all 3 sets.  Both arms at the same time.  Not alternating.  

3/6/19

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

#1  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, not tempo
      Try to go heavier than 2/28.

#2  BB Clean Grip Deadlift - 5 sets x 5 reps at 95% of Clean 1RM

#3  In any order and any combination, do:
      Tire Flip Jump Through - 10 reps
      Burpee - 20 reps
      Pullup - 40 reps
      Pushup - 80 reps (not hand release)
      Air Squat - 120 reps

3/4/19

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

#1  Cable Row + NEGATIVES
      1 set x 15 reps + 1 negative rep
      1 set x 12 reps + 1 negative rep
      1 set x 9 reps + 1 negative rep
      1 set x 6 reps + 1 negative rep
      1 set x 3 reps + 1 negative rep

      Take 10 seconds to lower the weight for the negative reps.
      Start light, then add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Air Squat - 15 reps
      Handstand Hold - 30 seconds
      Tire Pull - 25 meters (100 lbs in tire)
      (continuous work)

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps
      Start light, then add weight for sets 2 and 3.

3/3/19

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

#1  BB Incline Bench Press
      Work up to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps

#2  Do 3 rounds of:
      0:00 - Burpee - 15 reps, then Toes to Bar - 10 reps
      2:00 - Cable Row - 15 reps, then Air Squat - 30 reps
      4:00 - Hand Release Pushup - 20 reps, then run 200 meters

      Round 2 starts at 7:00.  Round 3 starts at 14:00.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start with a moderate weight.  Try to add weight for set 2 and 3.

3/1/19

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

#1  Seated DB Shoulder Press - 5 sets x 10 reps
      Same weight all 5 sets.  At least as heavy as 2/23/19.

#2  This is 4 rounds.
      Burpee Pullup       R1 - 4 reps, R2 - 6 reps, R3 - 8 reps, R4 - 10 reps
      Plate Front Raise  R1 - 8 reps, R2 - 10 reps, R3 - 12 reps, R4 - 14 reps
      Inverted Row        R1 - 12 reps, R2 - 10 reps, R3 - 8 reps, R4 - 6 reps
      DB Lateral Raise  R1 - 16 reps, R2 - 14 reps, R3 - 12 reps, R4 - 10 reps

      REST at least 60 seconds between rounds.

#3  With an unweighted BB, do 7 rounds of:
      Standing Shoulder Press - 10 reps
      Standing Bicep Curl - 10 reps
      (continuous work, set the BB down as few times as possible)