9/30/19

Warmup - Do 2 rounds of:
      DB Row - 5 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  BB Row - 4 sets x 10 reps
      Start light then add weight each set.

#2  This is 10 rounds of continuous work:
      Medicine Ball Wall Ball - 8 reps
      Inverted Row - 6 reps

#3  Standing DB Curl 
      1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps
      Start light then add weight each set.
      Both arms at the same time.

9/29/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 63% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  Do one round of:
      Pullup - 40 reps
      REST 1 minute
      DB Thruster - 40 reps (light weight)
      REST 1 minute
      Double Under - 40 reps 
      REST 1 minute
      Hand Release Pushup - 40 reps
      REST 1 minute
      24" Box Jump - 40 reps
      REST 1 minute
      Unweighted BB Standing Shoulder Press - 40 reps

      For each exercise, the 40 reps are not expected to be unbroken.  Just work
      as quickly as you can to finish all 40 reps, then rest 1 minute, then move
      on to the next exercise.  

#3  DB Incline Bench Press - 3 sets x 15 reps
      Finish heavier than your top set from 9/23/19.

9/27/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light, then add weight each set.  Finish heavier than top set from 9/21.

#2  Do 2 rounds of:
      BB Push Press - 6 reps
      Sledgehammer VS Tire - 9 reps each side
      EZ Curl Bar Nosebreaker - 12 reps
      Goblet Squat - 15 reps
      Cable Row - 18 reps at 100 lbs
      DB Incline Bench Press - 21 reps
      American Kettlebell Swing - 24 reps
      Air Squat - 27 reps
      REST 2 minutes

9/26/19

Warmup - Do 2 rounds of:
      Kettlebell Deadlift - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps
      DB Lateral Raise - 10 reps (light weight)

#1  BB Clean Grip Deadlift - 1 set x 9 reps at 73% of deadlift 1RM

#2  BB Back Squat - 3 sets x 9 reps
      1 set x 9 reps at 73% of Back Squat 1RM
      2 sets x 9 reps (take off 25 lbs from set 1)

#3  Start a timer.
      EVEN minutes - 3 reps of BB Ground to Overhead at 135 lbs
      ODD minutes - In any order and any combination, do:
                                 Burpee - 40 reps
                                 Pullup - 40 reps

      You are done with #3 when you complete all 40 burpees and 
      all 40 pullups.

9/24/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  Pullup - Do a set every minute on the minute for 10 sets.
      Do the same number of reps each set.  You pick the number of reps.
      Pick a number that is challenging but you can complete all 10 sets.

#2  In 10 minutes, do as many rounds as you can of:
      DB Farmer's Walk - 50 meters
      Unweighted BB Back Squat - 10 reps
      Inverted Row - 10 reps
      Burpee - 10 reps
      DB Row - 10 reps each side
      Unweighted BB Standing Shoulder Press - 10 reps

9/23/19

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

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 60% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  This is 5 rounds:
      Run 200 meters each round
      Air Squat - 20 reps each round
      Hand Release Pushup    20-18-16-14-12 reps
      Cable Row - 12 reps each round at 100 lbs
      BB Rack Press                2-4-6-8-10 reps
      REST 1 minute

      Same weight each round for rack press.

#3  DB Incline Bench Press - 3 sets x 15 reps

9/21/19

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then try to add weight for sets 2, 3 and 4.

#2  In any order and any combination, do:
      24" Box Jump - 20 reps
      Pullup - 30 reps
      Medicine Ball Wall Ball - 40 reps
      Double Under - 50 reps
      Overhead Plate Walk - 100 meters
      Run 400 meters

9/20/19

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

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

#2  BB Clean Grip Deadlift - 1 set x 9 reps at 70% of Deadlift 1RM

#3  BB Back Squat - 3 sets x 9 reps 
      1 set x 9 reps at 70% of Back Squat 1RM
      2 sets x 9 reps (take off 25 lbs from set 1)

#4  This is up to 5 rounds.  Round 1 looks like this:
      0:00 - Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Goblet Squat - 14 reps

      For round 2, add 2 reps to each exercise 
      (12 inverted rows, 14 pushups, and 16 goblet squats).
      Keep adding 2 reps to each exercise each round until 
      you fail to complete the prescribed number of reps for
      that minute, or you complete round 5
      (18 inverted rows, 20 pushups, 22 goblet squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.  

9/18/19

Warmup - Do 2 rounds of:
      DB Row - 10 reps each side (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  One Arm BB Row - 4 sets x 10 reps
      Same weight all 4 sets.
      Pick a weight that is challenging but you can get all 10 reps each set
      with good posture and good technique.  

#2  This is 10 rounds.
      Pullup       1-2-3-4-5-6-7-8-9-10 reps
      Burpee      10-9-8-7-6-5-4-3-2-1 rep
      
      Do 1 Pullup, then 10 Burpees, then 2 Pullups, then 9 Burpees, etc.
      This is continuous work.  
      

9/17/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Bench Press - work up to a heavy single, then do 
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Go back to a light weight for the 12, then add weight each set
      after that.

#2  With a partner, for 14 minutes, alternate whole rounds of:
      DB Thruster - 7 reps
      BB Row - 7 reps at 135 lbs

      Only one partner is working at a time.  Keep alternating rounds
      until you hit 14 minutes.

#3  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      PACE YOURSELF and try to get the same number of reps each round.

9/15/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

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

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 30 reps
      Inverted Row - 30 reps
      Plate Front Raise - 30 reps
      EZ Curl Bar Nosebreaker - 30 reps
      Goblet Squat - 30 reps
      BB Shrug - 30 reps

      Work for 2 minutes, then rest 1 minute, work for 2 minutes,
      then rest 1 minute, etc. until you complete all reps.

9/14/19

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Clean Grip Deadlift  - 1 x 12 reps at 67% of Deadlift 1RM

#2  BB Back Squat - 3 sets x 12 reps
      1 set x 12 reps at 67% of Back Squat 1RM
      2 sets x 12 reps (take off 20 lbs from set 1)

#3  In 12 minutes, do as many rounds as you can of:
      Front Squat - 4 reps
      BB Push Press - 4 reps
      BB Row - 8 reps
      Burpee - 12 reps
      Run 200 meters

      For the Front Squat, Push Press, and Row, use the SAME BARBELL
      and SAME WEIGHT.  

9/12/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  BB Clean Grip Row - 10 sets x 3 reps
      Do a set every minute on the minute.
      Go heavy.  Same weight for all 10 sets.

#2  In 10 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps 
      Unweighted BB Jump Squat - 8 reps
      Cable Row - 10 reps
      Seated DB Shoulder Press - 12 reps
      DB Farmer's Walk - 50 meters
      (continuous work)

9/11/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Bench Press - 12 reps
      Unweighted BB Back Squat - 9 reps

#1  BB Bench Press (1.5 REP) - 7 sets x 3 reps
      Start at a moderate weight.
      Try to add weight each set.

#2  Do 2 rounds of:
      Pullup - 15 reps
      BB Back Squat - 15 reps at 135 lbs
      REST 1 minute
      DB Incline Bench Press - 20 reps
      Air Squat - 40 reps
      REST 1 minute
      Inverted Row - 20 reps
      American Kettlebell Swing - 30 reps
      REST 1 minute
      DB Row - 12 reps each side
      Burpee - 20 reps

      REST at least 2 minutes between rounds.  

#3  Hand Release Pushup - Do 60 total reps
      Break it up however you like.  Just work as quickly as 
      you can to finish all 60 reps.

9/9/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 16 reps

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

#2  Do one round of:
      Medicine Ball Wall Ball - 20 reps
      Cable Row - 20 reps at 100 lbs
      EZ Curl Bar Nosebreaker - 20 reps
      Sledgehammer VS Tire - 20 reps (10 reps each side)
      Goblet Squat - 20 reps
      Pullup - 20 reps
      DB Lateral Raise - 20 reps

9/8/19

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Clean Grip Deadlift - 1 set x 12 reps at 63% of deadlift 1RM

#2  BB Back Squat - 3 sets x 12 reps
      1 set x 12 reps at 63% of Back Squat 1RM
      2 sets x 12 reps (take 20 lbs off from set 1)

#3  Run 1000 meters, then start a timer and every 2 minutes,
      do 5 reps of 18" Squat Box Jump.  When you are not doing
      Squat Box Jumps, in any order and any combination do:
      Air Squat - 80 reps
      Hand Release Pushup - 60 reps
      Inverted Row - 40 reps

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

9/6/19

Warmup - Do 2 rounds of:
      Pushup - 10 reps
      DB Reverse Fly - 10 reps
      Unweighted BB Behind The Neck Thruster - 10 reps

#1  BB Clean Grip Row - 6 sets x 6 reps
      Start light then try to add weight each set.

#2  In 8 minutes, do as many rounds as you can of:
      Pullup - 8 reps
      24" Box Jump - 8 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 8 reps
      (this is continuos work)

9/5/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Incline Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

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

#2  Do 3 rounds of:
      Plate Pull                               40-60-80 feet
      Medicine Ball Wall Ball       12-14-16 reps
      Cable Row                             20-25-30 reps
      Hand Release Pushup          20-25-30 reps
      REST                                     60-90-120 seconds
      BB Incline Bench Press        8-10-12 reps

      REST at least 2 minutes between rounds.  

#3  EZ Curl Bar Nosebreaker    5 sets x 6 reps
      Same weight all 5 sets.  Go heavier than 8/30/19.

9/3/19

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

#1  Standing BB Shoulder Press - 5 sets x 5 reps
      Same weight all 5 sets.  Sets begin at 0:00, 2:00, 4:00, 6:00 and 8:00.  

#2  Do one round of:
      Pullup - 20 reps
      Double Under - 80 reps
      DB Lateral Raise - 20 reps
      Air Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps

9/2/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  BB Clean Grip Deadlift - 1 set x 12 reps at 60% of deadlift 1RM

#2  BB Back Squat - 3 sets x 12 reps
      1 set x 12 reps at 60% of your 1RM
      2 sets x 12 reps (take 20 lbs off from set 1)

#3  Start at timer.
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - Burpee - 7 reps

      Do 14 total sets.  7 sets of 100 meter run and 7 sets of burpees.