8/31/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 12 reps
      Pushup - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Row - 5 sets x 9 reps
      Start with a light weight then add weight each set.

#2  This is 10 rounds of continuous work:
      Pullup          1-2-3-4-5-6-7-8-9-10 reps
      Unweighted BB Standing Shoulder Press - 8 reps each round
      Air Squat    15-14-13-12-11-10-9-8-7-6 reps

8/30/19

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

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

#2  This is 6 rounds.
      Round 1 looks like this:
      0:00 - BB Back Squat - 6 reps at 55% of 1RM
      1:00 - Cable Row - 12 reps at 100 lbs
      2:00 - Hand Release Pushup - 18 reps

      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.

#3  EZ Curl Bar Nosebreaker - 4 sets x 9 reps
      Same weight all 4 sets.  Go heavier than 8/24.

8/28/19

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Air Squat - 12 reps

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

#2  In 10 minutes, do as many rounds as you can of:
      BB Push Press - 5 reps
      Pullup - 8 reps
      DB Bench Press - 11 reps
      DB Row - 14 reps ( 7 reps each side)
      DB Lateral Raise - 17 reps
      Unweighted BB Back Squat - 20 reps
      (continuous work)

8/27/19

Warmup - Do 1 round of:
      Unweighted BB Back Squat - 10 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 10 reps (light weight)
      DB Thruster - 10 reps (light weight)
      18" Box Jump - 5 reps

#1  BB PAUSE Back Squat
      Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps
      PAUSE for 3 seconds at the bottom of each rep.

#2  Start a timer.
      EVEN minutes - Box Jump - 3 reps at 30"
      ODD minutes - BB Front Squat - 3 reps at 135 lbs

      When you are not doing box jumps or front squats, 
      in any order and any combination, do:
      BB Row - 40 reps at 135 lbs
      Hand Release Pushup - 40 reps
      Air Squat - 80 reps

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

8/25/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  BB Clean Grip Row - 4 sets x 12 reps
      Start light and then try to add weight each set.

#2  Do 2 rounds of:
      Burpee - 6 reps
      Seated DB Shoulder Press - 15 reps
      Burpee - 6 reps
      Pullup - 15 reps
      Burpee - 6 reps
      Air Squat - 20 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 10 reps each side
      Burpee - 6 reps
      Double Under - 40 reps

      REST 3 minutes between rounds.

8/24/19

Warmup - Do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps
      
#1  BB Bench Press + NEGATIVES
      1 set x 7 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep
      1 set x 1 rep + 1 Negative Rep

      For the negative rep, 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 add weight for sets 2, 3, and 4.

#2  This is 3 rounds.  
      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs

      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest as needed between rounds.  

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps
      Same weight all 3 sets.  

8/22/19

Warmup - Do 2 rounds of:
      Cable Row - 10 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 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 with a light weight, then add weight each set.

#2  Do one round of:
      DB Incline Bench Press - 21 reps
      Inverted Row - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps at 135 lbs
      Burpee - 9 reps

      REST one minute
      Unweighted BB Thruster - 21 reps (full lockout at top each rep)
      REST one minute

      DB Incline Bench Press - 9 reps
      Inverted Row - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps at 135 lbs
      Burpee - 21 reps
      

8/21/19

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 
      Work up to a heavy single.
      Then take off 15% and do 3 more sets x 3 reps.
      TAKE 5 SECONDS TO LOWER THE WEIGHT each rep.
      No pause at the bottom.  Normal tempo on the way up.

#2  Start a timer.
      EVEN minutes, do 4 reps of Clean Grip Deadlift at 225 lbs
      ODD minutes - In any order and any combination, do:
      Double Under - 40 reps
      Hand Release Pushup - 40 reps
      Pullup - 20 reps
      Medicine Ball Wall Ball 20 reps

      You are done with #2 when you finish all reps of double under,
      pushup, pullup, and wall ball.  

8/19/19

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

#1  Cable Row - 3 sets x 15 reps
      Start light then add weight for sets 2 and 3.
      Finish heavier than 8/13/19.

#2  EVEN minutes - Goblet Squat - 15 reps
      ODD minutes - Pullups

      For the pullups, you pick the number of reps for the first minute.
      Let's say you pick 7 reps for the first minute.  Then do 8 reps the 
      second minute, and then continue to add one rep each minute until
      you either fail to complete the required reps for that minute, or you
      complete 8 rounds.  So if you started with 7 reps for the first minute,
      your last round would be 14 pullups.  Try to pick a starting number
      that will allow you to get through at least 5 rounds and hopefully
      all 8 rounds.  

8/18/19

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

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

#2  Do 4 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 25 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      Inverted Row - 15 reps
      REST 2 minutes

#3  With a partner, do 150 total Hand Release Pushups.
      Only one partner is working at a time.

8/16/19

Warmup - Do 2 rounds of:
      Cable Row - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 10 reps

#1  Seated DB Shoulder Press - 6 sets x 6 reps
      Same weight all 6 sets.  Sets begin at 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00.
      Pick a weight that is challenging but you can get all 6 reps each set.  

#2  This is 4 rounds.
      Burpee Pullup           5-8-11-14 reps
      Plate Front Raise      5-8-11-14 reps
      BB Row                     14-11-8-5 reps 
      BB Push Press          14-11-8-5 reps
      18" Bodyweight Step Up - 5 reps each side every round
      (continuous work)

      Round 1 is 5 burpee pullups, 5 front raises, 14 rows, and 14 push presses.
      Round 2 is 8 burpee pullups, 8 front raises, 11 rows, and 11 push presses.
      Round 3 is 11 burpee pullups, 11 front raises, 8 rows, and 8 push presses.
      Round 4 is 14 burpee pullups, 14 front raises, 5 rows, and 5 push presses.

8/15/19

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Incline Bench Press - 10 reps (light weight)
      Unweighted BB Jump Squat - 9 reps
      Cable Row - 10 reps (light weight)
      18" Box Jump - 6 reps

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then try to add height each set 

#2  BB PAUSE Back Squat - 6 sets x 2 reps
      Start with a light weight, then add weight each set for 
      sets 2, 3, 4, 5, and 6.
      Lower the weight at a normal tempo, then sit in the bottom position
      for 3 seconds, then stand at a normal tempo.
      Finish heavier than 8/3/19.

#3  In 9 minutes, do as many rounds as you can of:
      Clean Grip Deadlift - 3 reps at 225
      DB Thruster - 9 reps
      Pullup - 6 reps
      Hand Release Pushup - 12 reps

8/13/19

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

#1  BB Row - 3 sets x 15 reps
      Go light for set 1.  Add weight for set 2 and again for set 3.

#2  Do 5 rounds of:
      Pushup to DB Row - 4 reps
      BB Back Squat - 6 reps at 40% of 1RM
      Seated DB Shoulder Press - 8 reps
      BB Shrug - 10 reps
      Run 200 meters
      (continuous work)

8/12/19

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

#1  BB TEMPO Bench Press - 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.
      Normal tempo on the way up.

#2  In 8 minutes, do as many rounds as you can of:
      Burpee Broad Jump - 25 meters
      Clean Grip Deadlift - 6 reps at 205 lbs
      Medicine Ball Wall Ball - 12 reps
      Pullup - 12 reps
      Air Squat - 24 reps
      Cable Row - 18 reps at 100 lbs

#3  With a partner, alternate whole rounds of:
      Double Under - 15 reps
      Hand Release Pushup - 10 reps

      Each partner does 10 rounds.
      Only one partner is working at a time.
      Partner A does 15 double unders and 10 pushups, then 
      partner B does 15 double unders and 10 pushups, etc.  

#4  Cable Pressdown - 5 sets x 9 reps
      Start light then add weight for sets 2 - 5.  
      

8/10/19

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

#1  Seated DB Shoulder Press - 5 sets x 8 reps
      Same weight all 5 sets.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 40 seconds (20 sec each side)
      3:00 - Plate Pull - 60 feet
      4:00 - Air Squat - 25 reps
      5:00 - Inverted Row - 15 reps

      Round 2 starts at 6:00.

8/9/19

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

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

#2  BB TEMPO Back Squat - 6 sets x 2 reps
      Start with a light weight for set 1 and then try to add weight each set after that.
      TAKE 5 SECONDS TO LOWER THE WEIGHT each rep.
      No pause at the bottom.  Normal tempo on the way up.
      Finish heavier than your top set from 7/28/19.

#3  In any order and any combination, do:
      DB Farmer's Walk - 200 meters
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 800 meters
      Plank - 2 total minutes (elbows and toes)
      

8/7/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  Cable Row - 6 sets x 6 reps
      Same weight all 6 sets.  This should be heavy.
      Do a set every minute on the minute.

#2  Start a timer.  At the start of each minute, do 5 Burpees.
      When you are not doing Burpees, in any order and any combination, do:
      BB Push Press - 15 reps
      BB Row - 25 reps at 135 lbs
      Goblet Squat - 35 reps
      Double Under - 45 reps

#3  Standing DB Curl - 6 sets x 6 reps
      Same weight all 6 sets.  This should be heavy.
      Do a set every minute on the minute.

8/6/19

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

#1  BB Rack 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:
      BB Ground to Overhead - 3 reps at 135 lbs
      Inverted Row - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST one minute

#3  Cable Tricep Pressdown - 4 sets x 12 reps
      Same weight all 4 sets.

8/4/19

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight for all 4 sets.

#2  In 10 minutes, do as many rounds as you can of:
      BB Push Press - 3 reps
      Pushup to DB Row - 6 reps
      Unweighted BB Jump Squat - 9 reps
      EZ Curl Bar Nosebreaker - 12 reps
      DB Lateral Raise - 15 reps
      Air Squat - 18 reps

8/3/19

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 PAUSE Back Squat - 5 sets x 3 reps
      Start with a light weight for set 1, then add weight each set for 
      sets 2, 3, 4 and 5.
      Lower the weight at a normal tempo, then sit in the bottom position
      for 3 seconds, then stand at a normal tempo.
      Finish heavier than 7/22/19.

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      BB Row - 30 reps at 135 lbs
      Goblet Squat - 60 reps
      Double Under - 90 reps
      Overhead Plate Walk - 150 meters
      Run 600 meters

8/1/19

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

#1  BB Row - 6 sets x 6 reps
      Same weight for all 6 sets. 

#2  This is 3 rounds of continuous work:
      Pullup                                       4-7-10 reps
      Plate Front Raise                     6-9-12 reps
      Inverted Row                           8-11-14 reps
      Medicine Ball Wall Ball         10-13-16 reps

      The first round is 4 pullups, 6 front raises, 8 inverted rows,
      and 10 medicine ball wall balls.  
      The second round is 7 pullups, 9 front raises, 11 inverted rows,
      and 13 medicine ball wall balls.  
      The third round is 10 pullups, 12 front raises, 14 inverted rows,
      and 16 medicine ball wall balls. 
      
#3  Standing DB Curl - 5 sets x 9 reps
      Same weight for all 5 sets.