6/29/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press - 10 sets x 3 reps
      Do a set every minute on the minute.
      Same weight for all 10 sets.

#2  Do 3 rounds of:
      Seated Alternating DB Shoulder Press - 5 reps
      Toes to Bar - 8 reps
      Pushup (not hand release) - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Bodyweight Split Squat - 20 reps (10 reps each side)
      DB Farmer's Carry - 100 meters
      (continuous work)

      The split squat is just like a lunge, but you are not alternating
      sides or moving your feet each rep.  If you start with your left
      leg forward, for example, do all 10 reps with your left leg
      forward, then switch to right leg forward and do 10 more reps.

6/28/19

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 12 reps
      Cable Row - 12 reps
      18" Box Jump - 6 reps

#1  This is 20 sets (10 sets of squats and 10 sets of box jumps).
      EVEN minutes - BB Back Squat - 2 reps at 65% of your 1RM
      ODD minutes - Box Jump

      For the first rep of back squat each set, PAUSE for 2 seconds at the bottom.
      Normal tempo for the second rep.

      For the first 4 sets of box jumps - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For sets 8, 9, and 10 - 1 rep and add height to the box again

#2  Run 800 meters, then immediately begin:
      Every minute on the minute - Air Squat - 10 reps
      When you are not doing air squats, in any order and any combination, do:
      Inverted Row - 20 reps
      One Arm American Kettlebell Swing - 40 reps (20 reps each side)
      Hand Release Pushup - 40 reps
      Overhead Bumper Plate Walk - 100 meters (45 lbs)

6/26/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Clean Grip Row - 9 reps

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 20 reps
      Moderate weight for Set 1.  Add weight for set 2 and 3.
      Then for set 4, use the same weight as set 1.

#2  Do one round of:
      Unweighted BB Thruster - 20 reps
      BB Shrug - 20 reps
      Plate Pull - 80 feet
      Air Squat - 80 reps
      One Arm BB Row - 10 reps each side
      Hand Release Pushup - 20 reps

#3  Standing BB Curl - 4 sets x 8 reps
      Same weight for all 4 sets.  

6/25/19

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 at 70% of your front squat 1RM

#2  BB Bench 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.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 15 reps
      Medicine Ball Wall Ball - 15 reps
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Burpee Pullup - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.
      Partner A does DB Incline, then Partner B does Wall Balls.
      Partner A does Goblet Squat, then Partner B does BB Row.
      Partner A does Burpee Pullup, then Partner B does DB Incline, etc.
      Keep alternating exercises until you reach the time limit.  

6/23/19

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

#1  BB Push 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 - 10 reps
      DB Reverse Fly - 10 reps
      Unweighted BB Squat Jump - 10 reps
      Seated DB Shoulder Press - 10 reps
      BB Row - 10 reps

6/22/19

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

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

#2  In any order and any combination, do:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

6/20/19

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Row - 9 reps

#1  BB Clean Grip Deadlift 
      Work up to a heavy set of 3 reps.
      Go heavier than 6/14/19.
      No drop sets.  

#2  This is 6 rounds.
      R1 is A, B, C, D, E and F
      R2 is A, B, C, D and E 
      R3 is A, B, C and D
      R4 is A, B and C
      R5 is A and B
      R6 is A

      A) Pullup - 10 reps
      B) 24" Box Jump - 12 reps
      C) Cable Row - 15 reps
      D) DB Lateral Raise - 20 reps
      E) Unweighted BB Back Squat - 30 reps
      F) Overhead Bumper Plate Walk - 50 meters with a 45 lb Bumper

#3  Standing BB Curl - 4 sets x 10 reps (Same weight all 4 sets)

6/19/19

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 single.
      Then take off 15% and do 3 more sets x 3 reps
      Try to go heavier than 6/13/19.

#2  BB Floor Press - 5 sets x 3 reps
      Start light, then add weight each set.
     
#3  This is 3 rounds. 
      BB Rack Press    7-5-3 reps
      Goblet Squat - 20 reps
      BB Row - 12 reps
      Run 200 meters
      BB Rack Press - same weight as the start of the round, to failure

      Round 1, start the round with 7 reps of rack press.
      Round 2, start the round with 5 reps of rack press.
      Round 3, start the round with 3 reps of rack press.  

      REST between rounds.

#4  Do a set of Hand Release Pushups every minute on the minute.
      For the first minute, do 11 pushups.
      For the second minute, do 12 pushups.
      Keep adding 1 rep each minute until you fail to complete the required
      number of reps for that minute, or you finish the set of 18 reps.

6/17/19

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

#1  Standing BB Shoulder Press - 4 sets x 6 reps
      Same weight all 4 sets.

#2  BB Romanian Deadlift - 5 sets x 3 reps
      Start light and try to add weight each set.
      Finish heavier than your top set from 6/5/19.

#3  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Air Squat - 15 reps
      Cable Tricep Pushdown - 12 reps
      18" Squat Box Jump - 9 reps
      BB Push Press - 6 reps
      REST 1 minute
      Double Under - As many reps as you can in 1 minute
      
      REST 3 minutes between rounds.

6/16/19

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

#1  Run 100 meters (in less than 20 seconds) x 4 reps
      REST at least 2 minutes between reps.

#2  BB Back Squat - 5 sets x 2 reps
      Work up to a heavy set of 2 reps.  Try to go heavier than 6/10/19.
      Then take off 10% and do 4 more sets x 2 reps.

#3  This is 5 rounds.
      R1-HRPU-18 reps, 1 Arm BB Row - 10 reps each side, Goblet Squat - 26 reps
      R2-HRPU-20 reps, DB Row-10 reps each side, Goblet Squat - 24 reps
      R3-HRPU-22 reps, Inverted Row-20 reps, Goblet Squat-22 reps
      R4-HRPU-24 reps, Sledge VS Tire-20 sec each side, Goblet Squat-20 reps
      R5-HRPU-26 reps, Pullup-20 reps, Goblet Squat - 18 reps

      HRPU = Hand Release Pushup
      Rounds begin at 0:00, 3:00, 6:00, 9:00, 12:00.

6/14/19

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Row - 9 reps

#1  BB Clean Grip Deadlift 
      Work up to a heavy set of 3 reps.
      Try to go heavier than 6/8/19.
      No drop sets.

#2  Start a timer.
      EVEN minutes - Medicine Ball Wall Ball - 8 reps  
      ODD minutes - Burpees

      You are done with #2 when you finish 50 Burpees.

#3  BB Row - 5 sets x 6 reps
      Same weight all 5 sets.
      Go as heavy as you can.

6/13/19

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 single
      Then take off 15% and do 3 more sets x 3 reps
      Try to go heavier than 6/7/19.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      5 sets x 3 reps
      Start light and then try to add weight each set.  Finish heavier than 6/1/19.

#3  For 15 minutes, do rounds of:
      Plank - 30 seconds (elbows and toes)
      Air Squat - 30 reps
      Handstand Hold - 30 seconds
      Cable Row - 15 reps
      (continuous work)

#4  BB Incline Bench Press - 4 sets x 6 reps
      Start light and then add weight each set.  Try to finish heavier than 6/1/19.

6/11/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 5 reps

#1  BB Power Clean + Push Press
      Work up to a heavy set of 1 + 1.
      Try to go heavier than 5/30/19.

#2  Do 3 rounds of:
      Burpee Broad Jump - 25 meters
      Air Squat - 25 reps
      Bear Crawl - 25 meters
      BB Shrug - 15 reps
      Pullup - 10 reps
      DB Lateral Raise - 15 reps

      REST as needed between rounds.  
      For the burpee broad jump, you do a burpee, and then instead
      of jumping straight up, you jump forward as far as you can.
      Wherever you land, you do another burpee.  Keep doing this 
      until you travel 25 meters.

6/10/19

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

#1  BB Back Squat - 5 sets x 2 reps
      Work up to a heavy set of 2 reps.  Try to go heavier than 6/4/19.
      Then take off 10% and do 4 more sets x 2 reps.

#2  In 10 minutes, do as many rounds as you can of:
      Inverted Row - 10 reps
      Unweighted BB Jump Squat - 10 reps
      Hand Release Pushup - 10 reps
      Cable Row - 10 reps at 100 lbs
      24" Box Jump - 10 reps
      EZ Curl Bar Nosebreaker - 10 reps
      (continuous work)

6/8/19

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Clean Grip Row - 9 reps

#1  BB Clean Grip Deadlift 
      Work up to a heavy set of 3 reps.
      Go heavier than 6/2/19.
      No drop sets.

#2  With a partner, in any order and any combination, do:
      Pullup - 100 reps
      Goblet Squat - 100 reps
      Run 1600 meters

      Only one partner is working at a time.
      Number of reps is the total number of reps for both partners.  

#3  DB Row - 5 sets x 10 reps each side
      Go as heavy as you can.  

6/7/19

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 single.
      Then take off 15% and do 3 more sets x 3 reps.

#2  BB Floor Press - 4 sets x 6 reps
      Start light then add weight each set.  Finish heavier than 5/26/19.

#3 Start a timer.  You are going to work for a minute, then rest a minute,
      work a minute, then rest a minute, etc.  During your work minutes,
      in any order and any combination, do:
      BB Back Squat - 24 reps with 40% of your back squat 1RM
      BB Row - 30 reps with 135 lbs
      Hand Release Pushup - 36 reps
      DB Farmer's Walk - 100 meters
      Run - 400 meters

#4  DB Incline Bench Press - 5 sets x 8 reps
      Start light and then try to add weight each set.
      Finish heavier than 5/26/19.

6/5/19

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Behind The Neck Thruster - 5 reps

#1  Standing BB Shoulder Press
      4 sets x 8 reps
      Same weight all 4 sets.

#2  BB Romanian Deadlift - 4 sets x 6 reps
      Start with a moderate weight, then add weight each set.
      Try to finish heavier than your top set from 5/24/19.

#3  Start a timer.  At the start of each minute, do 6 Strict Unweighted Pullups.
      When you are not doing pullups, in any order and any combination, do:
      Hand Release Pushup - 40 reps
      Double Under - 120 reps

      You are done with #3 when you finish all reps of pushups and double unders.  

6/4/19

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 - 5 sets x 2 reps
      Work up to a heavy set of 2 reps.
      Then take off 10% and do 4 more sets x 2 reps.

#2  Do one round of:
      Burpee - 10 reps
      24" Box Jump - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 40 reps
      Burpee - 10 reps
      Air Squat - 60 reps
      Burpee - 10 reps
      Plate Pull - 80 feet
      Burpee - 10 reps

6/2/19

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 5/27.
      No drop sets.

#2  This is 3 rounds.
      For Round 1, with 95 lbs, do:
      BB Row - 20 reps
      BB Thruster - 20 reps

      For Round 2, with 115 lbs, do:
      BB Row - 15 reps
      BB Thruster - 15 reps

      For Round 3, with 135 lbs, do:
      BB Row - 10 reps
      BB Thruster - 10 reps

      REST as needed between rounds.

6/1/19

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 5/26.

#2  BB Bench Press with a 2 second PAUSE  at the bottom of each rep
      5 sets x 3 reps
      Start light then add weight each set.  Finish heavier than 5/26.

#3  Start a timer.
      EVEN minutes - Burpee Pullup - 4 reps
      ODD minutes - 24" Box Jump - 6 reps

      When you are not doing burpee pullups or box jumps, in any order and
      any combination, do:
      Cable Row - 30 reps at 100 lbs
      Seated DB Shoulder Press - 30 reps
      Air Squat - 60 reps

      You are done with #3 when you finish all reps of row, shoulder press, and air squat.

#4  BB Incline Bench Press
      4 sets x 6 reps
      Start light then add weight each set.  Finish heavier than 5/20.