5/30/19

Warmup - Do 1 round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Power Clean + Push Press
      Work up to a heavy set of 1 power clean + 1 push press

#2  This is 8 rounds of continuous work:
      Pullup            8-7-6-5-4-3-2-1 rep 
      Pushup           13-12-11-10-9-8-7-6 reps
      Air Squat       18-17-16-15-14-13-12-11 reps

      Round 1 is 8 pullups, 13 pushups (not hand release), 18 air squats.
      Round 2 is 7 pullups, 12 pushups (not hand release), 17 air squats, etc.

      Start a timer at the beginning of round 1, then run 200 meters at 3:00,
      6:00, 9:00 etc. until you are done with the 8 rounds.  Do not run at 0:00.

5/29/19

Warmup - Do 20 reps of unweighted BB Back Squat, then do:
      5 reps x run 25 meters
      Effort level for the runs is 50%, 60%, 70%, 80%, and 90%.

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

#2  BB Back Squat - 4 sets x 4 reps
      Set 1 - 4 reps as heavy as you can.  Try to go heavier than 5/23.
      Sets 2, 3, and 4 - Take off 10% from Set 1 and do 4 reps

#3  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      Sledgehammer VS Tire - 16 reps each side
      Medicine Ball Wall Ball - 24 reps
      Hand Release Pushup - 32 reps
      Cable Row - 40 reps at 100 lbs

      Work EVEN minutes.  Rest ODD minutes.

5/27/19

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

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 6 reps.
      Heavier than 5/21.
      No drop sets.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Air Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.  
      Divide the reps however you like.  Finish all the pullups 
      before you move on to the air squats.  Finish all the air squats
      before you move on to push presses, etc.

#3  BB Row - 5 sets x 10 reps
      Same weight all 5 sets.
      Go as heavy, or heavier than 5/15.  

5/26/19

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 - 4 sets x 2 reps
      Work up to a heavy double, then take off 10% and do 3 more sets x 2 reps.
      Try to go heavier than 5/20.

#2  BB Floor Press - 4 sets x 6 reps
      Start light, then add weight each set.

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

#4  DB Incline Bench Press - 5 sets x 8 reps
      Start with a moderate weight then add weight each set.

5/24/19

Warmup - Do 2 rounds of:
      Goblet Squat - 12 reps (light weight)
      DB Bench Press - 10 reps (light weight)
      DB Row - 8 reps each side (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start with a light weight and then try to add weight each set.

#2  BB Romanian Deadlift - 4 sets x 6 reps
      Start with a moderate weight and then add weight each set.
      Finish heavier than your top set from 5/12/19.  

#3  Start a timer.  Round 1 looks like this:
      0:00 - Pullup - 6 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Air Squat - 18 reps

      Round 2 starts at 3:00.  For each round, add two reps to each exercise.
      So round 2 is 8 pullups, 14 pushups, and 20 air squats.

      Keep adding 2 reps each round to each exercise until you either fail to
      complete the required number of reps before the start of the next minute,
      or you complete round 6 (16 pullups, 22 pushups, 28 air squats).

5/23/19

Warmup - Do 2 rounds of:
      Air Squat - 5 reps
      Pullup - 5 reps
      Bodyweight Jump Squat - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      18" Box Jump - 5 reps

#1  Box Jump
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start at 24" and then add height each set.

#2  BB Back Squat - 4 sets x 4 reps
      Set 1 - 4 reps (heavier than your top set from 5/17)
      Sets 2, 3, and 4 - take off 10% from Set 1 and do 4 reps

#3  Do 7 rounds of:
      0:00 - BB Thruster - 4 reps (135 lbs, 2 sec PAUSE at TOP of each rep)
      1:00 - Run 100 meters in less than 20 seconds

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.  
      

5/21/19

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps
      DB Bench Press - 10 reps (light weight)

#1  BB Clean Grip Deadlift
      Work up to a moderately heavy set of 6 reps.
      No drop sets.

#2  This is 5 rounds.
      Round 1 - 0:00 - DB Thruster - 10 reps, then Cable Row - 20 reps
      Round 2 - 2:00 - DB Thruster - 12 reps, then Cable Row - 18 reps
      Round 3 - 4:00 - DB Thruster - 14 reps, then Cable Row - 16 reps
      Round 4 - 6:00 - DB Thruster - 16 reps, then Cable Row - 14 reps
      Round 5 - 8:00 - DB Thruster - 18 reps, then Cable Row - 12 reps

      Try to stick with the same weights for thruster and row for all 5 rounds.

#3  DB Row - 4 sets x 10 reps each side
      Go as heavy as you can.  

5/20/19

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 - 4 sets x 2 reps
      Work up to a heavy double, then take off 10% and do 3 more sets x 2 reps

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light then add weight each set.  Try to finish heavier than 5/8.

#3  Do two rounds of:
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps (full depth each rep)
      REST 60 seconds
      Hand Release Pushup - 20 reps
      Air Squat - 30 reps
      REST 60 seconds
      BB Row - 15 reps
      American Kettlebell Swing - 25 reps
      REST 60 seconds
      Burpee - 20 reps
      Run 400 meters
      REST 60 seconds

#4  BB Incline Bench Press - 4 sets x 10 reps
      Start light then add weight each set.  Try to finish heavier than 5/8.  

5/18/19

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Bench Press - 10 reps (light weight)
      DB Row - 8 reps each side (light weight)

#1  BB Power Clean + Push Press
      Work up to a heavy set of 2 power cleans + 1 push press

#2  Do 4 rounds of:
      Burpee Pullup - 8 reps
      DB Lateral Raise - 8 reps
      EZ Nosebreaker - 8 reps
      Goblet Squat - 8 reps
      Cable Row - 8 reps
      Seated DB Shoulder Press - 8 reps

      Rest at least one minute between rounds.  

5/17/19

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

#1  BB Back Squat - 4 sets x 4 reps
      Set 1 - 4 reps (10 lbs lighter than your max set of 6 reps from 5/10)
      Sets 2, 3, and 4 - take off 10% from Set 1 and do 4 reps

#2  Tire Pull - 50 meters with 100 lbs in the tire, then begin 10 rounds of:
      Inverted Row                     10-9-8-7-6-5-4-3-2-1 rep
      Hand Release Pushup       12-11-10-9-8-7-6-5-4-3 reps
      Air Squat                            14-13-12-11-10-9-8-7-6-5 reps
      When you finish all 10 rounds, immediately run 400 meters.

5/15/19

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps
      DB Bench Pres - 10 reps (light weight)

#1  BB Clean Grip Deadlift 
      Work up to a heavy set of 9 reps.
      Heavier than 5/9/19.
      No drop sets.

#2  In any order and any combination, do:
      Pullup - 40 reps
      Medicine Ball Wall Ball - 40 reps
      Standing BB Curl - 40 reps
      Run - 800 meters

#3  BB Row - 4 sets x 10 reps
      Same weight all 4 sets.

5/14/19

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 heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps
      Go heavier than 5/8.

#2  BB Floor Press - 4 sets x 10 reps
      Start light, then add weight each set. 
      Finish heavier than 5/8.

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

      REST 1 minute between rounds.

      A) Burpee - 10 reps
      B) Cable Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

#4  DB Incline Bench Press - 4 sets x 10 reps
      Start with a moderate weight, then try to add weight each set.  

5/12/19

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Bench Press - 10 reps (light weight)
      DB Row - 8 reps each side (light weight)

#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 and then add weight each set.

#2  Do 3 rounds of:
      Toes to Bar - 5 reps
      Medicine Ball Wall Ball - 8 reps
      DB Reverse Fly - 11 reps
      Plate Front Raise - 14 reps
      Cable Row - 17 reps
      DB Step Up - 20 reps (10 reps each side, 18" box)
      (REST 1 minute between rounds)

#3  BB Romanian Deadlift - 4 sets x 10 reps
      Start light then add weight each set.
      (Finish heavier than 4/30/19.)

5/11/19

Warmup - Do 20 reps of Unweighted BB Back Squat, then do
      5 reps x run 25 meters
      Effort level for the runs is 50%, 60%, 70%, 80%, then 90%.

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

#2  BB Back Squat - 3 sets x 6 reps
      Set 1 - 6 reps as heavy as you can.  Go heavier than 5/5/19.
      Set 2 and Set 3 - Take off 10% from Set 1 and do 6 reps

#3  In any order and any combination, do:
      DB Thruster - 40 reps
      Inverted Row - 40 reps (legs straight, feet on bench)
      Air Squat - 100 reps
      Overhead 45 lb Bumper Plate Walk - 200 meters
      Plank (elbows and toes) - 3 total minutes

5/9/19

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

#1  BB Clean Grip Deadlift
      Work up to a moderately heavy set of 9 reps.
      No drop sets.  Heavier than 5/3/19.

#2  EVEN minutes - 7 Burpees
      ODD minutes - In any order and any combination, do:
      Air Squat - 60 reps
      BB Row - 30 reps at 135 lbs
      Pushup - 30 reps (not hand release)

      You are done with #2 when you finish all reps of air squat, row, 
      and pushup. 

#3  DB Row - 3 sets x 10 reps each side
      As heavy as you can

5/8/19

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 - 3 sets x 3 reps
      Set 1 - 3 reps (heavier than top set from 5/2)
      Sets 2 and 3 - take off 10% from Set 1 and do 3 reps

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

#3  With a 10-minute time limit, get as far as you can with:
      Double Suicide - 1 rep on the 50 meter course
      Tire Pull - 25 meters with 100 lbs
      18" Squat Box Jump - 15 reps (full depth squat each rep)
      Reverse Bear Crawl - 50 meters
      Run 200 meters
      Pushup to DB Row - 10 reps
      Cable Row - 25 reps
      Goblet Squat - 25 reps

      You are done when you hit 10 minutes, or you finish the goblet squats.

#3  BB Incline Bench Press - 3 sets x 10 reps
      Start light then add weight for sets 2 and 3.

5/6/19

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 (2 + 2) reps at 75-80% of Clean 1RM
      One set is 2 power cleans, then 2 push presses

#2  Do one round of:
      Seated DB Shoulder Press - 21 reps
      Inverted Row - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps
      Medicine Ball Wall Ball - 9 reps
      REST - 1 minute
      Double Under - 50 reps
      REST - 1 minute
      Seated DB Shoulder Press - 9 reps
      Inverted Row - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps
      Medicine Ball Wall Ball - 21 reps

5/5/19

Warmup - Do 2 rounds of:
      Air Squat - 5 reps
      Pullup - 5 reps
      Bodyweight Jump Squat - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      18" Box Jump - 5 reps

#1  Depth Jumps - 6 sets x 3 reps
      Set up two boxes about 3' apart.  One is 18" and one is 24".
      Step off the 18" box, land with both feet, and immediately jump
      up onto the 24" box.  Try to add height to the 24" box each set.
      the 18" box stays the same height for all sets.

#2  BB Back Squat - 3 sets x 6 reps
      Set 1 - 6 reps (heavier than 4/29)
      Sets 2 and 3 - Take off 10% from Set 1 and do 6 reps

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      Air Squat - 24 reps
      DB Thruster - 12 reps
      Hand Release Pushup - 15 reps
      Cable Row - 18 reps
      Run 200 meters

      ALTERNATE EXERCISES BETWEEN PARTNERS
      Partner A does air squats, then partner B does thrusters, then
      Partner A does pushups, then Partner B does rows, then Partner A
      runs, then Partner B does air squats, etc.

5/3/19

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps
      Pushup - 15 reps (not hand release)

#1  BB Clean Grip Deadlift
      Work up to a moderately heavy set of 9 reps
      (10 lbs lighter than your max set of 12 reps from 4/27)
      No drop sets.

#2  Start a timer.
      At 0:00 - do 4 Pullups and 4 Burpees
      At 1:00 - do 5 Pullups and 5 Burpees
      At 2:00 - do 6 Pullups and 6 Burpees

      Keeping adding one rep to each exercise every minute.
      You are done with #2 when you fail to complete all reps 
      before the start of the next minute.  

#3  BB Row - 3 sets x 10 reps
      Same weight all 3 sets.

5/2/19

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 - 3 sets x 3 reps
      Set 1 - 3 reps (10 lbs lighter than your max set of 4 reps from 4/26)
      Set 2 and Set 3 - take off 10% from Set 1 and do 3 reps

#2  BB Floor Press - 4 sets x 10 reps
      Start light and try to add weight each set.

#3  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.
      Reps for box jumps, rows, and air squats stay the same all 3 rounds.

      REST at least 2 minutes between rounds.  

#4  DB Incline Bench Press - 3 sets x 10 reps
      Start light and then add weight each set.