11/29/19

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  BB Clean Grip Row - BB Row - 6 sets x 3 reps
      Start light then add weight each set.
      Finish heavier than 11/23/19.

#2  Do 2 rounds of:
      18" Box Squat Jump - 10 reps (full depth each rep)
      DB Row - 10 reps each side (heavy)
      Close Grip Pushup - 20 reps (tips of thumbs 2" apart)
      Cable Row - 20 reps at 100 lbs
      Sledgehammer VS Tire - 20 seconds each side
      Goblet Squat - 20 reps
      Double Under - 40 reps
      Plate Pull - 40 feet

      Rest between rounds.

11/28/19

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps

#1  BB Bench Press - 5 sets x 2 reps
      Set 1 - work up to a double at 97% of 1RM
      Sets 2, 3, 4 and 5 - 2 reps (take off 35 lbs from set 1)

#2 Do 3 rounds of:
      Run 200 meters
      BB Waiter's Walk - 50 meters with 95 lbs
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps
      Inverted Row - 12 reps
      REST 1 minute

#3  Do 4 rounds of:
      BB Incline Bench Press      6-5-4-3-2 reps
      Standing BB Curl               6 reps each round

      For the incline bench, start light then add weight each set.
      For the curl, use the same weight each round.
      Rest between rounds.  

11/26/19

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

#1  Seated DB Shoulder Press - 4 sets x 12 reps
      Start light then try to add weight each set.

#2  In any order and any combination, do:
      Plank - 2 total minutes (elbows and toes)
      DB Thruster - 40 reps
      Inverted Row - 40 reps
      18" DB Step Up - 20 reps each side
      Bumper Plate Overhead Walk - 100 meters

11/25/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters

      Effort level for the 25 meter runs:
      Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Round 4 - 80%, Round 5 - 90%

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

#2  BB Clean Grip Deadlift - 3 sets x 5 reps at 60% of 1RM

#3  BB Back Squat - 3 sets x 5 reps at 60% of 1RM

#4  With a partner, for 12 minutes, alternate whole rounds of:
      Pullup - 7 reps
      Burpee - 7 reps

      Only one partner is working at a time.
      Partner A does 7 pullups and 7 burpees, then Partner B 
      does 7 pullups and 7 burpees, etc.  

11/23/19

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  BB Row - 6 sets x 3 reps
      Start light then add weight each set.
      Finish heavier than 11/17/19.

#2  In any order and any combination, do
      Pullup - 50 reps
      Medicine Ball Wall Ball - 50 reps

      Work EVEN minutes, rest ODD minutes until you complete all reps.

11/22/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 5 sets x 3 reps
      Set 1 - 3 reps at 93% of your 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from Set 1)

#2  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 6 reps
      24" Box Jump - 10 reps
      Hand Release Pushup - 6 reps
      Cable Row - 20 reps
      Hand Release Pushup - 6 reps
      Air Squat - 30 reps
      Hand Release Pushup - 6 reps

      For round 2, do 8 reps for each set of pushups.
      For round 3, do 10 reps for each set of pushups.

      REST at least 2 minutes between rounds.

#3  Do 4 rounds of:
      BB Incline Bench Press          8-6-4-2 reps
      BB Standing Bicep Curl         8 reps each round

      For the press, start light then add weight each set.
      For the curl, use the same weight each round.  
      Try to go heavier than 11/16.
      REST between rounds.  

11/20/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Thruster - 10 reps (light weight)

#1  Seated DB Shoulder Press - 4 sets x 12 reps
      Same weight all 4 sets.

#2  This is 5 rounds.
      R1 - BBShP - 12 reps, 1 Arm BB Row - 10 reps each side, Goblet Squat - 24 reps
      R2 - BBShP - 14 reps, DB Row - 10 reps each each side, Goblet Squat - 22 reps
      R3 - BBShP - 16 reps, Inverted Row - 20 reps, Goblet Squat - 20 reps
      R4 - BBShP - 18 reps, Sledgehammer vs Tire - 20 sec each side, Goblet Squat - 18 reps
      R5 - BBShP - 20 reps, Pullup - 15 reps, Goblet Squat - 16 reps

      Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00.
      BBShP = Unweighted BB Standing Shoulder Press.
            Make sure to lock out at the top of each rep.

11/19/19

Warmup - Do 3 rounds of:
      DB Bench Press - 6 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Inverted Row - 6 reps
      18" Box Jump - 6 reps

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

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

#2  In 9 minutes, do as many rounds as you can of:
      Clean Grip Deadlift - 3 reps at 60% of 1RM
      Medicine Ball Wall Balls - 9 reps
      Pullup - 6 reps
      Hand Release Pushup - 9 reps
      (continuous work)

11/17/19

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  BB Clean Grip Row - 5 sets x 6 reps
      Start light, then try to add weight each set.
      Finish heavier than 11/11/19.

#2  This is 6 rounds.
      Round 1 - Do A, B, C, D, E and F
      Round 2 - Do A, B, C, D and E
      Round 3 - Do A, B, C and D
      Round 4 - Do A, B and C
      Round 5 - Do A and B
      Round 6 - Do A

      A) 18" DB Step Up - 10 reps (5 reps each side)
      B) Inverted Row - 12 reps
      C) Hand Release Pushup - 15 reps
      D) Goblet Squat - 20 reps
      E) DB Row - 30 reps (9 reps left, 9 reps right, 6 reps left, 6 reps right)
      F) Run 400 meters

      Rest one minute between rounds.

11/16/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

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

#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

#3  Do 4 rounds of:
      BB Incline Bench Press - 10 reps
      BB Standing Bicep Curl - 10 reps

      For the press and curl, use the same weight for all 4 rounds.
      Rest between rounds.

11/14/19

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

#1  Seated DB Shoulder Press - 3 sets x 12 reps
      Same weight all 3 sets.

#2  This is 3 rounds of continuous work:
      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
      Air Squat - 20 reps
      DB Farmer's Walk - 50 meters

11/13/19

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

#1  BB Clean Grip Deadlift - work up to a heavy single

#2  BB Back Squat - work up to a heavy single
      Then take of 15% and do 3 more sets x 3 reps

#3  Run 800 meters then immediately begin:
      Every minute on the minute - Bodyweight Split Squat - 5 reps each side
      When you are not doing split 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

11/11/19

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  BB Row - 5 sets x 6 reps
      Start light then try to add weight each set.
      Finish heavier than 11/5/19.

#2  In 12 minutes, do as many rounds as you can of:
      Tire Flip Jump Through - 3 reps
      Reverse Bear Crawl - 25 meters
      Pullup - 8 reps
      Hand Release Pushup - 16 reps
      One Arm BB Row - 8 reps each side
      Goblet Squat - 16 reps

      Work for 5 minutes, rest 2 minutes, work for 5 minutes.
      After the 2 minute rest, just pick up where you left off.

11/10/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      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 87% of Bench Press 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from set 1)

#2  With a partner, alternate whole rounds of:
      Inverted Row - 10 reps
      Medicine Ball Wall Ball - 10 reps

      Each partner does 8 rounds.
      Partner A does 10 rows and 10 wall balls, then Partner B
      does 10 rows and 10 wall balls.  Only one partner is working 
      at a time.

#3  Do 4 rounds of:
      BB Incline Bench Press - 10 reps
      Standing DB Hammer Curl - 10 reps

      For the press and curl, use the same weight for all 4 rounds.
      Rest between rounds.

11/8/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back 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.
      Try to hit a heavier top set than 11/2/19.

#2  Do 2 rounds of:
      Pullup - 15 reps
      Unweighted BB Jump Squat - 15 reps (full depth each rep)
      REST 1 minute
      DB Incline Bench Press - 20 reps
      Air Squat - 30 reps
      REST 1 minute
      DB Row - 10 reps each side (heavy)
      DB Lateral Raise - 20 reps
      REST 1 minute
      Burpee - 15 reps
      Plank - 60 seconds
      REST 1 minute

11/7/19

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

#1  BB Clean Grip Deadlift - Work up to 1 set x 3 reps at 97% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 97% of your Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      24" Box Jump - 16 reps
      Cable Row - 24 reps
      American Kettlebell Swing - 32 reps
      Hand Release Pushup - 40 reps

      At 3:00, 6:00, 9:00, etc. run 100 meters
      Don't run at 0:00.  Get in 3 minutes of work before your first run.
      You are done with #3 when you finish all reps of ground to overhead,
      box jump, cable row, kettlebell swing, and pushup.  

11/5/19

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  BB Row - 5 sets x 6 reps
      Start light, then try to add weight each set.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Sledgehammer VS Tire - 30 seconds of work each side
      Double Under - 25 reps
      Goblet Squat - 20 reps
      Hand Release Pushup - 15 reps
      Inverted Row - 10 reps
      Unweighted BB Thruster - 5 reps (2 sec PAUSE at bottom and top each rep)

      REST 3 minutes between rounds.

11/4/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      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 83% of Bench Press 1RM
      Sets 2, 3 and 4 - 6 reps (take off 30 lbs from set 1)

#2  Every minute, on the minute, do 5 Burpees.
      When you are not doing Burpees, in any order and any combination, do:
      Pullup - 20 reps
      Unweighted BB Standing Shoulder Press - 40 reps
      Unweighted Standing BB Curl - 40 reps
      Alternating DB Reverse Fly - 60 total reps (30 reps each side)
      Air Squat - 60 reps

      You are done when with #2 when you finish all reps of pullup, press,
      curl, reverse fly, and squat.

#3  BB Incline 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 for the set of 10 reps, then add weight each set.  

11/2/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 10 reps

#1  Standing BB Shoulder Press 
      Work up to a heavy set of 3 reps, then take of 10% and do
      4 more sets x 3 reps.  Try to hit a heavier top set than 10/27/19.

#2  In 12 minutes, do as many rounds as you can of:
      BB Back Squat - 12 reps at 40% of 1RM
      Plate Pushup - 8 reps
      Pullup - 8 reps
      DB Lateral Raise - 12 reps

11/1/19

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 - Work up to 1 set x 3 reps at 93% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 93% of your Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Do 3 rounds of:
      EVEN minutes - BB Overhead Hold - 30 seconds (135 lbs)
      ODD minutes - Air Squat - 25 reps
      (rounds start at 0:00, 2:00, 4:00)

      Do 3 rounds of:
      EVEN minutes - BB Row - 15 reps at 135 lbs
      ODD minutes - Hand Release Pushup - 20 reps
      (rounds start at 6:00, 8:00, 10:00)

      Do 3 rounds of:
      EVEN minutes - Goblet Squat - 20 reps
      ODD minute - Inverted Row - 15 reps
      (rounds start at 12:00, 14:00, 16:00)