7/31/19

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press + NEGATIVES
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.
      Use a clock and have a spotter time for you, then help you rerack the weight
      after the negative rep.  Start with a moderate weight then try to ad weight
      each set.

#2  Start a timer.
      EVEN minutes, do 7 reps of BB Thruster with an unweighted BB
      ODD minutes, in any order and any combination, do:
            Hand Release Pushup - 40 reps
            Cable Row - 40 reps at 100 lbs
            Air Squat - 80 reps

#3  Cable Tricep Pressdown - 3 sets x 15 reps
      Same weight all 3 sets.  

7/29/19

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

#1  BB Push Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps.

#2  In 7 minutes, do as many rounds as you can of:
      Medicine Ball Wall Ball - 7 reps
      Inverted Row - 7 reps
      Close Grip Pushup - 7 reps (tips of thumbs about 2" apart)
      BB Shrug - 7 reps

7/28/19

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

#1  BB TEMPO Back Squat - 5 sets x 3 reps
      Start with a light weight for set 1, then try to add weight each set after that.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      No pause at the bottom.  Normal tempo on the way up.
      Finish heavier than your top set from 7/16/19.

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

7/26/19

Warmup - Do 3 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 10 reps (light weight)
      Air Squat - 10 reps

#1  Cable Row - 8 sets x 8 reps
      Same weight for all 8 sets.
      Pick a weight that is challenging but you can get 8 reps every set.
      Sets begin every 2 minutes (0:00, 2:00, 4:00, etc.)

#2  In 10 minutes, do as many rounds as you can of:
      Inverted Row - 10 reps
      18" Squat Box Jump - 5 reps (full depth each rep)
      Plate Front Raise - 10 reps
      Double Under - 20 reps
      Run 100 meters
      (continuous work)

7/25/19

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      DB Bench Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press (1.5 REP) - 5 sets x 5 reps
      Start with a moderate weight.
      Try to add weight each set.

#2  Do 5 rounds of:
      BB Row - 10 reps at 155 lbs
      DB Incline Bench Press - 20 reps
      Air Squat - 30 reps

      Throughout the 5 rounds, work for 60 seconds, then rest 60 seconds,
      work 60 seconds, rest 60 seconds, etc.

#3  EZ Curl Bar Nosebreaker - 6 sets x 6 reps
      Start light then add weight each set.
      Finish heavier than 7/19/19.

7/23/19

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

#1  Standing BB Shoulder Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps.

#2  In any order and any combination, do:
      1 Arm BB Row - 20 reps each side
      Seated DB Alternating Shoulder Press - 20 reps each side
      Walking Lunge - 20 reps each side
      Cable Row - 40 reps at 100 lbs
      Medicine Ball Wall Ball - 40 reps

7/22/19

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

#1  BB PAUSE Back Squat - 4 sets x 4 reps
      Start with a light weight for set 1, then add weight for sets 2, 3, and 4.
      Lower the weight at a normal tempo, sit in the bottom position for
      3 seconds, then stand at a normal tempo.
      Finish heavier than 7/10/19.

#2  Do 2 rounds of:
      Pullup - 20 reps
      Unweighted BB Jump Squat - 20 reps
      REST 1 minute
      Hand Release Pushup - 20 reps
      Air Squat - 40 reps
      REST 1 minute
      Inverted Row - 20 reps
      DB Lateral Raise - 20 reps
      REST 1 minute
      Burpee - 20 reps
      Plank - 1 minute
      REST 1 minute
      

7/20/19

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

#1  BB Clean Grip Row - 5 sets x 8 reps
      Same weight all 5 sets.

#2  In 8 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Goblet Squat - 12 reps
      Inverted Row - 8 reps
      24" Box Jump - 8 reps
      (continuous work)

#3  Standing DB Curl - 4 sets x 12 reps
      Same weight all 4 sets.  Heavier than 7/14/19.

7/19/19

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

#1  BB TEMPO Bench Press - 3 sets x 5 reps
      Start with a light weight for set 1, and then add weight for sets 2 and 3.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      Normal tempo on the way up.

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Bench Press - 20 reps
      Pullup - 10 reps
      Seated DB Shoulder Press - 10 reps
      REST 60 seconds
      Burpee - 20 reps
      REST 60 seconds
      Seated DB Shoulder Press - 10 reps
      Pullup - 10 reps
      DB Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#3  EZ Curl Bar Nosebreaker - 5 sets x 9 reps
      Start light then add weight each set.  Finish heavier than 7/13/19.

7/17/19

Warmup - Do 3 rounds of:
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps
      Banded Pull Apart - 15 reps

#1  BB Push Press
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#2  Do 5 rounds of:
      Seated DB Shoulder Press      3-6-9-12-15 reps
      BB Row                                    10 reps at 135 lbs
      Goblet Squat                            15 reps
      REST 1 minute

      For the shoulder press, do 3 reps for round 1, 6 reps for round 2, etc.

7/16/19

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 TEMPO Back Squat - 4 sets x 4 reps
      Start with a light weight for set 1, then add weight for sets 2, 3, and 4.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      Finish heavier than 7/4/19.

#2  This is 10 rounds.  Round 1 looks like this:
      0:00 - Pullups
      0:30 - Hand Release Pushups
      1:00 - Air Squats

      Round 2 starts at 1:30.  Round 3 starts at 3:00, etc.
      YOU PICK the number of reps for pullups, pushups and air squats, then
      DO THE SAME NUMBER of reps every round.  Pick numbers that are
      challenging but you can get through 10 rounds.
      So if you pick 5 pullups, 10 pushups, and 15 air squats, for example, 
      do that every round.

      After you finish the 10 rounds, immediately run an untimed 800 meters.

7/14/19

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

#1  Cable Row - 6 sets x 10 reps
      Same weight all 6 sets.
      Go heavier than 7/8/19.

#2  In 9 minutes, do as many rounds as you can of:
      Pullup - 6 reps
      DB Thruster - 6 reps
      Inverted Row - 6 reps
      DB Alternating Incline Bench Press - 6 reps each side
      Air Squat - 12 reps
      (continuous work)

#3  Standing DB Curl - 3 sets x 15 reps
      Same weight all 3 sets.
      Both arms at the same time.

7/13/19

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      BB Bench Press - 6 reps at 135 lbs or 50% of 1RM, whichever is lighter
      Unweighted BB Back Squat - 12 reps

#1  BB Rack Press
      Work up to a heavy set of 7 reps.
      Then take off 10% and do 2 more sets x 7 reps.

#2  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 7 reps
      18" DB Step Up - 6 reps each side
      Hand Release Pushup - 7 reps
      BB Row - 10 reps at 135 lbs
      Hand Release Pushup - 7 reps
      BB Back Squat - 14 reps at 135 lbs

      For round 2, do 9 reps for each set of pushups.
      For round 3, do 11 reps for each set of pushups.
      Reps for step ups, rows, and back squats stay the same each round.

      REST at least 2 minutes between rounds.  

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Same weight for all 4 sets.
      Go heavier than 7/7/19.  

7/11/19

Warmup - Do one round of:
      Banded Pull Apart - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press 
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

#2  Every minute, on the minute, do 5 reps of Seated DB Shoulder 
      Press.  When you are not doing shoulder presses, in any order and  
      any combination, do:
      Burpee - 40 reps
      Cable Row - 60 reps at 100 lbs

      You are done with #2 when you finish all reps of Burpee and Cable Row.

7/10/19

Warmup - Do 2 rounds of:
      Inverted Row - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  BB PAUSE Back Squat - 3 sets x 5 reps
      Start with a light weight for set 1, then add weight for set 2 and 3.
      Lower the weight with a normal tempo, then sit in the bottom position
      for 3 seconds, then stand up at a normal tempo.  

#2  Do 5 rounds of:
      BB Clean Grip Deadlift - 3 reps at 225 lbs
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 60 seconds

7/8/19

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

#1  Cable Row - 5 sets x 12 reps
      Same weight for all 5 sets.  
      Go heavier than 7/2/19.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#2  This is 5 rounds.
      Round 1 - 0:00 - Burpee - 8 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 2 - 2:00 - Burpee - 10 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 3 - 4:00 - Burpee - 12 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 4 - 6:00 - Burpee - 14 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps
      Round 5 - 8:00 - Burpee - 16 reps, Pullup - 8 reps, Medicine Ball Wall Ball - 8 reps

#3  Standing BB Curl - 6 sets x 4 reps
      Same weight for all 6 sets.
      Go heavier than 7/2/19.

7/7/19

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)

#1  BB Bench Press + NEGATIVES
      1 set x 9 reps + 1 Negative Rep
      1 set x 7 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.
      Use a clock and have your spotter time for you, then help
      you rerack the weight after the negative rep.
      Start with a moderate weight and then try to add weight each set.

#2  Run 400 meters in less than 2 minutes, then immediately begin 7 rounds of:
      Goblet Squat     14-12-10-8-6-4-2 reps
      BB Row              2-4-6-8-10-12-14 reps at 135 lbs

      Do 14 goblet squats, then 2 rows, then 12 goblet squats, then 4 rows, etc.
      
#3  EZ Curl Bar Nosebreaker - 3 sets x 15 reps
      Same weight all 3 sets.  

7/5/19

Warmup - Do one round of:
      Unweighted BB Standing Shoulder Press - 15 reps
      Banded Pull Apart - 15 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Push Press - 6 sets x 5 reps
      Do a set every other minute (0:00, 2:00, 4:00, 6:00, 8:00, and 10:00).
      Same weight for all 6 sets.

#2  Do one round of:
      DB Farmer's Walk - 100 meters
      Overhead Bumper Plate Walk - 100 meters with 45 lbs
      Tire Pull - 100 meters with 40 lbs in the tire
      American Kettlebell Swing - 35 reps
      Air Squat - 30 reps
      DB Lateral Raise - 25 reps
      (continuous work)

7/4/19

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 TEMPO Back Squat - 3 sets x 5 reps
      Start with a light weight for set 1 then add weight for set 2 and 3.
      TAKE 5 SECONDS to lower the weight on each rep.  
      Normal tempo on the way up.  

#2  Do 7 rounds of:
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - 7 Burpees

7/2/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps 

#1  Cable Row - 4 sets x 15 reps
      Same weight all 4 sets.
      Sets begin at 0:00, 2:00, 4:00, and 6:00.

#2  Do one round of:
      American Kettlebell Swing - 20 reps
      18" Squat Box Jump - 30 seconds (as many reps as you can, full depth each rep)
      REST 60 seconds
      BB Shrug - 20 reps
      Air Squat - 40 reps
      REST 60 seconds
      Pullup - 20 reps
      Double Under - 50 reps
      REST 60 seconds
      Burpee - 20 reps
      Plank - 60 seconds (elbows and toes)

#3  Standing BB Curl - 4 sets x 6 reps
      Same weight all 4 sets.  

7/1/19

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

#1  BB Bench Press (1.5 REP) - 4 sets x 6 reps
      Start with a moderate weight, then add weight each set.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - BB Row - 15 reps at 135 lbs
                 Hand Release Pushup - 20 reps
      2:00 - BB Back Squat - 15 reps at 40% of Back Squat 1RM
                 BB Overhead Hold - 30 seconds at 135 lbs

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For the overhead hold, you are standing still, holding the barbell 
      locked out overhead.