4/30/19

Warmup - Do one round of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Start light then add weight for sets 2, 3, and 4.

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

#3  BB Romanian Deadlift - 4 sets x 10 reps
      Start light, then add weight.  Finish heavier than 4/18.

4/29/19

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Cable Row - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - 3 sets x 6 reps
      Set 1 - 6 reps (10 lbs lighter than your max set of 8 from 4/23)
      Set 2 and Set 3 - take off 10% from Set 1 and do 6 reps

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 40 reps
      Pullup - 40 reps
      24" Box Jump - 40 reps
      Bumper Plate Pushup - 40 reps
      DB Reverse Fly - 40 reps

4/27/19

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Banded Pull Apart - 12 reps
      Pushup - 12 reps (not hand release)

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 12 reps.
      No drop sets.  Go heavier than 4/21/19.

#2  Do 5 rounds of:
      18" Squat Box Jump - 3 reps
      BB Push Press - 6 reps
      Pullup - 9 reps
      Goblet Squat - 12 reps

      Work 1 minute, rest 1 minute, work 1 minute, rest 1 minute, etc.
      until you finish 5 rounds.  After each rest minute, just pick up 
      where you left off.

#3  Standing DB Curl - 4 sets x 10 reps
      Both arms at the same time.  Same weight all 4 sets.  

4/26/19

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 Front Squat 
      Work up to a heavy set of 4 reps
      Then take off 10% and do 1 more set x 4 reps

#2  BB Bench Press - This is 5 sets.
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Try to add weight each set.
      After the set of 2 reps, rest, then go back to the weight you used
      for the set of 8 reps, and do as many reps as you can.

#3  Do one round of:
      Suicide on the 50 meter course - 1 rep
      Air Squat - 50 reps
      Double Under - 50 reps
      Cable Row - 25 reps
      Hand Release Pushup - 25 reps
      Tire Pull - 25 meters with 100 lbs in the tire
      Hand Release Pushup - 25 reps
      Cable Row - 25 reps
      Double Under - 50 reps
      Air Squat - 50 reps
      Suicide on the 50 meter course - 1 rep

4/24/19

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

#1  BB Power Clean + Push Press
      4 sets x (3 + 2) reps at 70-75% of Clean 1RM
      One set is 3 power cleans then 2 push presses
      
#2  With a partner, alternate whole rounds of:
      Burpee - 7 reps
      Pullup - 7 reps

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

4/23/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters
      Effort level for runs is 50% for Round 1, 60% for Round 2, 70% for
      Round 3, 80% for Round 4, and 90% for Round 5.

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

#2  BB Back Squat
      Work up to a heavy set of 8 reps.
      (heavier than 4/17)
      Then take off 10% and do 1 more set x 8 reps

#3  In 11 minutes, do as many rounds as you can of:
      Air Squat - 17 reps
      Plate Front Raise - 14 reps
      Cable Row - 11 reps
      DB Incline Bench Press - 8 reps
      One Arm BB Row - 5 reps each side

      For the duration of the 11 minutes, work 3 minutes, then rest one minute,
      work 3 minutes, rest one minute, etc.
      At the start of each 3 minutes, pick up where you left off at the end of the
      previous 3 minutes.  

4/21/19

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Banded Pull Apart - 12 reps
      Pushup - 12 reps (not hand release)

#1  BB Clean Grip Deadlift
      Work up to a moderately heavy set of 12 reps.
      No drop sets.  Go heavier than 4/15.

#2  For each exercise, do as many reps, or go as far as you can,
      in 45 seconds, then rest 45 seconds, then move on to the next
      exercise.  This is 2 rounds.
      BB Waiter's Walk
      Cable Row 
      Hand Release Pushup 
      Goblet Squat
      (Rest between rounds is also 45 seconds.)

#3  Standing DB Curl - 3 sets x 12 reps
      Both arms at the same time.  Same weight all 3 sets.  

4/20/19

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 Front Squat 
      Work up to a moderately heavy set of 4 reps.
      (heavier than 4/14)
      Then take off 10% and do 1 more set x 4 reps

#2  BB Bench Press
      Work up to a heavy single.
      Then take off 15% and do 2 more sets x 3 reps.

#3  This is 6 rounds.
      BB Row - 10 reps at 135 lbs each round
      Hand Release Pushup        18-16-14-12-10-8 reps
      Air Squat - 20 reps each round
      BB Rack Press                     2-4-6-8-10-12 reps (same weight each round)
      REST one minute between rounds.

4/18/19

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

#1  Standing BB Shoulder Press 
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps
      First set is light, then try to add weight for sets 2 and 3.

#2  Do one round of:
      Air Squat - 50 reps
      Run - 300 meters
      American Kettlebell Swing - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps

#3  BB Romanian Deadlift - 3 sets x 10 reps (see video below)
      Go light.  Starting position is standing straight up holding a barbell
      with a clean grip.  Knees are slightly bent.  
      With a perfectly flat back, bend at the hips while
      keeping the barbell close to you.  Only go as low as you can with perfect 
      posture.  No rounding of the back.  

4/17/19

Warmup - Do two rounds of:
      Air Squat - 5 reps
      Pullup - 5 reps
      Bodyweight Jump Squat - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      18" Squat Box Jump - 5 reps

#1  Box Jump - 6 sets x 3 reps
      Start at 24" and then add height each set if you can.

#2  BB Back Squat 
      Work up to a moderately heavy set of 8 reps.
      (heavier than 4/11)
      Then take off 10% and do one more set x 8 reps.

#3  Every minute, on the minute, do 5 Burpees.
      When you are not doing Burpees, in any order and any combination, do:
      Seated DB Shoulder Press - 15 reps
      Cable Row - 25 reps
      Goblet Squat - 35 reps
      Double Under - 45 reps

4/15/19

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Pullup - 5 reps

#1  BB Clean Grip Deadlift 
      Work up to a moderate set of 12 reps.
      This is not a max.  Weights for deadlift will go up in the coming weeks.
      No drop sets.

#2  Do 2 rounds of:
      18" Squat Box Jump - 10 reps (full depth squat on every rep)
      BB Row - 10 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 4" apart)
      Cable Row - 20 reps
      Sledge VS Tire - 20 seconds each side
      Goblet Squat - 20 reps
      Double Under - 40 reps
      Plate Pull - 40 feet

      Rest as needed between rounds.  

#3  Standing DB Curl - 3 sets x 12 reps
      Both arms at the same time.  Same weight all 3 sets.  

4/14/19

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 Front Squat 
      Work up to a moderate set of 4 reps.
      This is not a max.  Weights for front squat will go up over the coming weeks.
      Then take off 10% and do one more set x 4 reps.

#2  BB Narrow Grip Bench Press 
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.
      Set up with your normal grip, then move each hand in 2"

#3  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 50 meters with 95 lbs
      Air Squat - 25 reps
      Inverted Row - 15 reps (legs straight, heels on bench)
      Hand Release Pushup - 20 reps
      REST 3 minutes

4/12/19

Warmup - Do one round of:
      DB Reverse Fly - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Power Clean + Push Press
      4 sets x (3 + 3) reps at 70% of your best power clean
      Each set is 3 power cleans, then 3 push presses.

#2  With a partner, in 12 minutes, do as many rounds as you can of:
      Pullup - 15 reps
      DB Incline - 30 reps
      Air Squat - 45 reps
      (continuous work)
      Divide the reps however you like.

4/11/19

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

#1  Run 50 meters x 5 reps at 100% Effort Level

#2  BB Back Squat
      Work up a to moderate set of 8 reps. 
      This is not a max.  Weights for back squat will go up over the coming weeks.
      Then take off 10% and do 1 more set x 8 reps

#3  Do one round of:
      Cable Row - 25 reps
      Goblet Squat - 20 reps
      Pushup - 15 reps (not hand release)
      BB Row - 10 reps
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep (135 lbs)
      REST - 1 minute
      Double Under - As many reps as you can in 1 minute
      REST - 1 minute
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep (135 lbs)
      BB Row - 10 reps
      Pushup - 15 reps (not hand release)
      Goblet Squat - 20 reps
      Cable Row - 25 reps

4/9/19

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

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

#2  Run 800 meters, then immediately begin:
      Pullup                  1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat       10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups,
      then 9 goblet squats, etc.

4/8/19

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of 1RM

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

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then DB Bench Press - 15 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps at 100 lbs, then Hand Release Pushup - 20 reps

      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 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light, then add weight each set.  

4/6/19

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

#1  Standing BB Shoulder Press - 6 sets x 8 reps
      Start light then add weight.  Try to finish heavier than 3/31.

#2  This is up to 4 rounds.
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Cable Row - 12 reps 
      2:00 - Seated DB Shoulder Press - 12 reps
      3:00 - BB Ground to Overhead - 1 rep

      Add 2 reps to each exercise for rounds 2, 3, and 4.
      Round 2 is 14 front squats, rows, and presses, then 3 reps ground to OH.
      Round 3 is 16 front squats, rows, and presses, then 5 reps ground to OH.
      Round 4 is 18 front squats, rows, and presses, then 7 reps ground to OH.   

      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.

4/5/19

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

#1  This is 20 total sets (10 sets of Back Squat and 10 sets of Box Jump)
      EVEN minutes - BB Back Squat - 3 reps at 70% of BB Back Squat 1RM
      ODD minutes - Box Jump

      For the box jumps:
      Sets 1 - 4, do 3 reps at 30"
      Sets 5 - 7, do 2 reps and add height to the box
      Sets 8 - 10, do 1 rep and add height to the box again

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Row - 25 reps at 135 lbs
      Burpee - 25 reps
      Plate Front Raise - 25 reps
      Double Under - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
     
      For #2, work 45 seconds, then rest 45 seconds, then work 45 seconds,
      etc. until you complete all reps.

4/3/19

Warmup - Do 2 rounds of:
      Pushup (1.5 REP) - 8 reps
      Banded Pull Apart - 12 reps
      Air Squat - 16 reps

#1  Cable Row
      1 set x 12 reps + 1 negative rep
      1 set x 10 reps + 1 negative rep
      1 set x 8 reps + 1 negative rep
      1 set x 6 reps + 1 negative rep
      Start with a moderate weight and then add weight each set.
      Take 10 seconds to lower the weight on the negative reps.

#2  Do 2 rounds of:
      BB Back Squat - 20 reps at 40% of 1RM
      Plank - 60 seconds (elbows and toes)
      DB Incline Bench Press - 15 reps
      BB Row - 20 reps
      Hand Release Pushup - 15 reps
      DB Row - 10 reps each side
  
      REST 3 minutes between rounds.

4/2/19

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

#1  In 6 minutes, do as many rounds as you can of:
      Burpee - 10 reps
      DB Lateral Raise - 10 reps
      Inverted Row - 10 reps (legs straight, heels on bench)
      DB Thruster - 10 reps
      EZ Curl Bar Standing Bicep Curl - 10 reps
      DB Shrug - 10 reps
      (continuous work)

#2  BB Bench Press + Negatives
      Work up to a heavy set of 3 reps + 1 negative rep
      Then take off 10% and do 3 more sets x 3 reps + 1 negative rep.
      For the negative reps, take 10 seconds to lower the weight.  Have 
      a spotter count for you and then help you rerack the barbell.  

#3  Same as #1.  In 6 minutes , do as many rounds as you can of:
      Burpee - 10 reps
      DB Lateral Raise - 10 reps
      Inverted Row - 10 reps
      DB Thruster - 10 reps
      EZ Curl Bar Standing Bicep Curl - 10 reps
      DB Shrug - 10 reps
      (continuous work)

#4  BB Bench Press (1.5 REP) - This is 2 sets.
      Set 1 - Put a weight on the bar that you think you can get 10 reps with.
      Do as many reps as you can.

      Set 2 - If you got 10 or more reps for set 1, ADD 20 lbs and again do 
      as many reps as you can.  If you got less than 10 reps for set 1, 
      SUBTRACT 20 lbs and do as many reps as you can.
      (REST between sets.)