10/30/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  DB Row - 6 sets x 10 reps each side
      Sets begin at 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00.
      Go as heavy as you can.

#2  Start a timer.
      0:00 - 4 Pullups and 4 DB Thrusters
      1:00 - 5 Pullups and 5 DB Thrusters
      2:00 - 6 Pullups and 6 DB Thrusters

      Keep adding one rep to each exercise every minute.
      You are done when you can't finish all the reps before
      the start of the next minute.  

10/29/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 80% of Bench Press 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from Set 1)

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 150 meters
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps (100 lbs)
      Burpee - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.
      Only one partner is working at a time.
      Partner A runs, then Partner B does air squats.  Partner A does pushups,
      then Partner B does cable rows.  Partner A does burpees, then 
      Partner B runs, etc.  

10/27/19

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

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

#2  Run 800 meters in less than 4:00, then immediately begin:
      BB Row (135 lbs)                 1-2-3-4-5-6-7-8-9-10 reps
      Medicine Ball Wall Ball      10-9-8-7-6-5-4-3-2-1 rep
   
      Do 1 row, then 10 wall balls, then 2 rows, then 9 wall balls, etc. 

10/26/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean Grip Deadlift - 1 set x 3 reps at 90% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 90% of Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Incline Bench Press - 20 reps
      Air Squat - 40 reps
      Inverted Row - 20 reps
      Double Under - 40 reps
      DB Thruster - 20 reps
      Pullup - 20 reps
      Burpee - 20 reps

      Finish all reps of each exercise before moving on to the next exercise.  

10/24/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  DB Row - 5 sets x 10 reps
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.
      Go as heavy as you can.

#2  For 12 minutes, do rounds of:
      DB Reverse Fly - 10 reps
      BB Back Squat - 10 reps
      BB Push Press - 10 reps
      24" Box Jump - 10 reps
      Reverse Plank - 30 seconds
      Handstand Hold - 30 seconds

      For the back squat and push press, use the same barbell and same weight.

10/23/19

Warmup - Do 3 rounds of:
      Inverted Row - 6 reps
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press - 3 sets x 9 reps
      Set 1 - 9 reps at 77% of Bench Press 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  This is 5 rounds.
      Hand Release Pushup     20-18-16-14-12 reps
      BB Row (135 lbs)             10 reps each round
      Double Under                   25 reps
      Goblet Squat                    15 reps
      REST 1 minute
      BB Rack Press                  2-4-6-8-10 reps

      REST 2 minutes between rounds.
      For the rack press, SUBTRACT 20 lbs each round.
      So if you start at 215 for example, you would 195 for round 2,
      175 for round 3, 155 for round 4, then 135 for round 5.  

      So round 1 is 20 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 2 reps of rack press.
      Round 2 is 18 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 4 reps of rack press, etc.  

10/21/19

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

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start light then add weight each set.
      Finish heavier than 10/15/19.

#2  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 12 reps
      Standing BB Shrug - 12 reps
      Goblet Squat - 12 reps
      Inverted Row - 12 reps
      Plank - 1 minute (elbows and toes)
      REST 1 minute

10/20/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean Grip Deadlift - 1 set x 6 reps at 87% of Deadlift 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps at 87% of Back Squat 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from Set 1)

#3  On EVEN minutes, do 7 reps of Medicine Ball Wall Ball
      On ODD minutes, in any order and any combination, do:
      Tire Flip Jump Through - 10 reps
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      You are done with #3 when you finish all reps of tire flip jump through,
      pullup, pushup, and air squat.

10/18/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  BB Row - 5 sets x 10 reps
      Same weight all 5 sets.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#2  This is one round.  
      Do as many reps as you can of each exercise in one minute (or go as 
      far as you can), then rest one minute, then move on to the next exercise.

      Pushup to DB Row 
      Unweighted BB Jump Squat
      45 lb Plate Overhead Walk
      Air Squat
      Plate Pull
      Burpee Pullup

10/17/19

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  BB Bench Press - 3 sets x 9 reps
      Set 1 - 9 reps at 73% of 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  In 10 minutes, do as many rounds as you can of:
      BB Back Squat (135 lbs)         4-5-6-7 reps....
      Hand Release Pushup             7-8-9-10 reps....
      Cable Row (100 lbs)                10-11-12-13 reps....       

      For round 1, do 4 squats, 7 pushups, 10 rows.
      For round 2, do 5 squats, 8 pushups, 11 rows, etc.

#3  DB Incline Bench Press - 4 sets x 12 reps
      Start with a moderate weight, then try to add weight each set.
      Finish heavier than 10/11/19.

10/15/19

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

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start light then add weight each set.
      Finish heavier than 10/9/19.

#2  Start a timer.
      EVEN minutes - Do 8 reps of BB Row at 135 lbs + Burpees
      ODD minutes - REST

      You are done when you complete 60 Burpees.

10/14/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Clean Grip Deadlift - 1 set x 6 reps at 83% of your deadlift 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps at 83% of your back squat 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from set 1)

#3  Do one round of:
      Pullup - 15 reps
      Air Squat - 50 reps
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Run 500 meters
      Tire Pull - 50 meters with 50 lbs in the tire
      Run 500 meters
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Pullup - 15 reps

10/12/19

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

#1  Cable Row - 5 sets x 10 reps
      Do a set every 2 minutes (0:00, 2:00, 4:00, etc.)
      Stick with the same weight for all 5 sets.
      Pick a weight that is challenging but you can still get 10 reps every set.  

#2  This is 11 rounds of continuous work:
      Pullup                                1-2-3-4-5-6-7-8-9-10-11 reps
      Hand Release Pushup      13-12-11-10-9-8-7-6-5-4-3 reps
      Air Squat                           10 reps each round

      R1 - 1 pullup, 13 pushups, 10 air squats
      R2 - 2 pullups, 12 pushups, 10 air squats, etc.

10/11/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 3 sets x 9 reps 
      Set 1 - 9 reps at 70% of 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  Do 3 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball - 15 reps
      BB Row - 12 reps at 135 lbs
      BB Back Squat - 9 reps at 135 lbs
      (This is continuous work)

#3  DB Incline Bench Press - 4 sets x 12 reps
      Start with a moderate weight, then try to add weight each set.
      Finish heavier than your top set from 10/5/19.

10/9/19

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

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start light, then add weight each set.

#2  This is 6 rounds of continuous work.
      Seated DB Shoulder Press       4-6-8-10-12-14 reps
      Inverted Row                            8 reps each round
      Unweighted BB Back Squat    12 reps each round

      Same weight each round for DB Shoulder Press

      

10/8/19

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      
#1  BB Clean Grip Deadlift - 1 set x 6 reps at 80% of Deadlift 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps at 80% of Back Squat 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from set 1)

#3  In any order and any combination, do:
      Pullup - 25 reps
      Double Under - 80 reps
      DB Lateral Raise - 25 reps
      Air Squat - 60 reps
      Hand Release Pushup - 25 reps
      American Kettlebell Swing - 40 reps
      Burpee - 25 reps

      Work 3 minutes, then rest 1 minute.  Work 3 minutes, then rest 
      1 minute, etc. until you complete all reps.

10/6/19

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

#1  BB Row - 4 sets x 10 reps
      Start heavier than 9/30/19, then add weight each set.

#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) Air Squat - 60 reps
      B) Handstand Hold - 30 seconds
      C) Double Under - 20 reps
      D) Cable Row - 15 reps
      E) Medicine Ball Wall Ball - 12 reps
      F) Pullup - 10 reps

      REST one minute between rounds.  

#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 heavier than 9/30/19, then add weight each set.
      Both arms at the same time.

10/5/19

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 Standing Shoulder Press - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 67% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  With a partner, alternate whole rounds of:
      BB Ground to Overhead - 4 reps at 135 lbs
      BB Inverted Row - 7 reps
      Hand Release Pushup - 10 reps

      Partner A does 4 reps of ground to overhead, 7 rows,
      and 10 pushups.
      Then Partner B does 4 reps of ground to overhead, 7 rows,
      and 10 pushups, etc.
      Only one partner is working at a time.
      Each partner does 7 rounds.

#3  DB Incline Bench Press - 3 sets x 15 reps
      Start with a moderate weight, then add weight for set 2 and 3.
      Finish heavier than your top set from 9/29.

10/3/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Lateral Raise - 10 reps (light weight)
      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 9/27/19.

#2  Do 2 rounds of:
      Burpee - 6 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Burpee - 6 reps
      BB Row - 15 reps 
      Burpee - 6 reps
      Air Squat - 20 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 25 seconds of work each side
      Burpee - 6 reps
      Double Under - 30 reps

      REST 3 minutes between rounds.  

10/2/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB reverse Fly - 15 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Clean Grip Deadlift - 1 set x 9 reps at 77% of 1RM

#2  BB Back Squat - 3 sets x 9 reps
      1 set x 9 reps at 77% of 1RM
      2 sets x 9 reps (take off 25 lbs from set 1)

#3  This is 10 rounds of continuous work.
      Pullup                                1-2-3-4-5-6-7-8-9-10 reps
      Hand Release Pushup      6-7-8-9-10-11-12-13-14-15 reps
      Air Squat                           11-12-13-14-15-16-17-18-19-20 reps

      Round 1 is 1 pullup, 6 pushups, 11 air squats.
      Round 2 is 2 pullups, 7 pushups, 12 air squats, etc.

      Start a timer when you start round 1, and then at 3:00, 6:00, 9:00, etc.
      run 200 meters.  Don't run at 0:00.
      So you run 200 meters every 3 minutes until you complete all 10 rounds.