12/31/19

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

#1  BB Clean Grip Deadlift - 5 sets x 3 reps
      PAUSE for one second at mid-shin, right after the barbell
      breaks contact with the floor.  Add weight each set.
      Finish heavier than 12/25/19.

#2  BB TEMPO Back Squat - 5 sets x 3 reps
      Take 5 seconds to lower the weight each rep.
      Start light then add weight each set.
      Finish heavier than 12/25/19.

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 30 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - Pullup - 16 reps
      3:00 - Burpee - 16 reps
      4:00 - REST

      Round 2 starts at 5:00.  Round 3 starts at 10:00.
      SUBTRACT 3 reps from each exercise for rounds 2 and 3.
      Round 2 is 27 air squats, 21 pushups, 13 pullups, 13 burpees.
      Round 3 is 24 air squats, 18 pushups, 10 pullups, 10 burpees.

12/29/19

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps

#1  Do 5 rounds of:
      BB Clean Grip Row     15-12-9-6-3 reps
      Close Grip Pushup - 12 reps each round

      For the row, start light and add weight each set.
      Finish heavier than 12/23/19.

#2  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - 7 Burpees

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

12/28/19

Warmup - Do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light.  Add weight each set.  Finish heavier than 12/22/19.

#2  This is 3 rounds.  Round 1 look like this:
      Hand Release Pushup - 7 reps
      BB Back Squat - 10 reps at 40% of 1RM
      Hand Release Pushup - 7 reps
      DB Row - 20 reps (10 reps each side, heavy)
      Hand Release Pushup - 7 reps
      BB Overhead Hold - 30 seconds (135 lbs)
      Hand Release Pushup - 7 reps

      For round 2, do 9 pushups each set.
      For round 3, do 11 pushups each set.
      Reps/time for back squat, DB Row, overhead hold stay the same each round.

      REST at least 1 minute between rounds.

#3  Do 3 rounds of:
      DB Incline - 3 sets x 15 reps
      Standing DB Hammer Curl - 15 reps
      Same weight all 3 rounds.  Go heavier than 12/22/19.

12/26/19

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Banded Pull Apart - 15 reps
      Unweighted BB Behind the Neck Thruster - 5 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light.  Add weight each set.  
      Finish heavier than 12/20/19.

#2  Do 4 rounds of:
      0:00 - Goblet Squat - 20 reps
      1:00 - Cable Row - 15 reps at 100 lbs
      2:00 - Hand Release Pushup - 15 reps

      Round 2 starts at 3:00.  Round 3 starts at 6:00.
      Round 4 starts at 9:00.  

12/25/19

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

#1  BB Clean Grip Deadlift - 5 sets x 3 reps
      PAUSE for one second at mid-shin, right after the barbell
      breaks contact with the floor.  Add weight each set.
      Finish heavier than 12/19/19.

#2  BB TEMPO Back Squat - 5 sets x 3 reps
      Take 5 seconds to lower the weight each rep.
      Start light then add weight each set.
      Finish heavier than 12/19/19.

#3  In any order and any combination, do:
      DB Row - 50 reps (25 reps each side, 60 lbs or heavier)
      Burpee - 50 reps
      Inverted Row - 50 reps
      Unweighted BB Thruster - 50 reps (lock out at the top of each rep)

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

12/23/19

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

#1  Do 5 rounds of:
      BB Row                                  15-12-9-6-3 reps
      EZ Curl Bar Nosebreaker    9 reps each round

      Start light and add weight for the rows.  
      Same weight each round for the nosebreakers.

#2  This is up to 4 rounds.
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Pullup - 12 reps
      2:00 - Seated DB Shoulder Press - 12 reps
      3:00 - BB Ground to Overhead - 1 rep (135 lbs recommended)

      Add 2 reps to each exercise each round for round 2, 3, and 4.
      Round 2 is 14 squats, pullups, and presses, then 3 reps ground to overhead.
      Round 3 is 16 squats, pullups, and presses, then 5 reps ground to overhead
      Round 4 is 18 squats, pullups, and presses, then 7 reps ground to overhead
      
      You are done with #2 when you either finish all four rounds, or you fail to 
      complete the required number of reps before the start of the next minute.
      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

12/22/19

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side (light weight)
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light.  Add weight each set.

#2  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire
      Reverse Bear Crawl - 50 meters
      18" Squat Box Jump - 15 reps
      Run 400 meters
      Hand Release Pushup - 30 reps
      Cable Row - 30 reps at 100 lbs
      Goblet Squat - 30 reps
      Plank - 90 seconds (elbows and toes)

#3  Do 3 rounds of:
      DB Incline Bench Press - 15 reps
      Standing DB Hammer Curl - 15 reps (both arms same time)

      Same weight all 3 rounds.  Go heavier than 12/16/19.

12/20/19

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Cable Row - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 5 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then add weight each set.

#2  Start a timer.  At the start of each minute, do 6 pullups.
      When you are not doing pullups, in any order and any combination, do:
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps

      As soon as you finish all reps of pushup and air squat, run 400 meters.

12/19/19

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

#1  BB Clean Grip Deadlift - 3 sets x 5 reps
      PAUSE for one second at mid-shin, right after the barbell
      breaks contact with the floor.  Add weight each set.
      Finish heavier than 12/13/19.

#2  BB TEMPO Back Squat - 5 sets x 3 reps
      Take 5 seconds to lower the weight each rep.
      Start light then add weight each set.
      Finish heavier than 12/13/19.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 15 reps
      Medicine Ball Wall Ball - 15 reps
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Burpee Pullup - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS
      Partner A does DB Incline, then Partner B does Wall Balls.
      Partner A does Goblet Squat, then Partner B does BB Row.
      Partner A does Burpee Pullup, then Partner B does DB Incline, etc. 
      Keep alternating exercises until you reach the time limit.

12/17/19

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

#1  Do 4 rounds of:
      Inverted Row - 12 reps (heels on bench)
      EZ Curl Bar Nosebreaker - 12 reps (same weight each round)
      REST between rounds.

#2  In 10 minutes, do as many rounds as you can of:
      Pullup - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps
      (continuous work)

12/16/19

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

#1  BB Bench Press
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 21 reps
      Try to add weight each set up to the set of 3 reps, then take off weight for
      the set of 21.  

#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.

#3  Do 3 rounds of:
      DB Incline Bench Press - 15 reps
      Standing DB Hammer Curls - 15 reps (both arms at same time)
      Same weight all 3 rounds.  

12/14/19

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      DB Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press
      1 set x 11 reps, 1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Use the same weights as 12/8 that you used for the 10-8-6-4-2.

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

12/13/19

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

#1  Clean Grip Deadlift - 3 sets x 5 reps
      PAUSE for one second with the barbell at mid-shin, right after
      the barbell breaks contact with the floor.  Start somewhat light,
      then add weight each set.  Finish heavier than 12/7/19.

#2  BB TEMPO Back Squat - 4 sets x 5 reps
      Take 5 seconds to lower the weight each rep.
      Start somewhat light, then add weight each set.
      Finish heavier than 12/7/19.

#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:
                                 Pullup - 20 reps
                                 Hand Release Pushup - 40 reps
                                 Air Squat - 60 reps

      You are done with #3 when you complete all reps of pullup, pushup,
      and air squat.

12/11/19

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

#1  Clean Grip BB Row 
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Start light.  Add weight each set.

#2  This is continuous work:
      DB Farmer's Walk - 100 meters, then immediately begin:
      Pullup      1-2-3-4-5-6-7-8-9-10 reps
      Burpee     10-9-8-7-6-5-4-3-2-1 rep
      (1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, etc.)
      Then finish with DB Farmer's Walk - 100  meters

12/10/19

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
      1 set  15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Start light.  Add weight each set.

#2  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 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 finish 5 rounds (18 rows, 20 pushups, 22 goblet squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.

#3  Do 4 rounds of:
      BB Incline Bench Press - 6 reps
      Standing BB Curl - 6 reps
      Same weight all 4 rounds.  Heavier than 12/4/19.

12/8/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      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 5 lbs heavier than 12/2/19.  Add weight each set.

#2  Do one round of:
      Run 400 meters 
      DB Incline Bench Press - 20 reps
      BB Back Squat - 20 reps at 40% of 1RM
      DB Reverse Fly - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps
      Inverted Row - 20 reps
      Run 400 meters

12/7/19

Warmup - Do 2 rounds of:
      Inverted Row - 6 reps
      DB Incline Bench Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Clean Grip Deadlift - 3 sets x 5 reps
      PAUSE for one second with the barbell at mid-shin, right after
      the barbell breaks contact with the floor.
      Start light then add weight each set.

#2  BB TEMPO Back Squat - 4 sets x 5 reps
      Start light, then add weight each set.
      Take 5 seconds to lower the weight each rep.  
      Finish heavier than 12/1/19.

#3  Do 2 rounds of:
      Pullup - 15 reps
      24" Box Jump - 15 reps
      REST 60 seconds
      Hand Release Pushup - 15 reps
      Air Squat - 30 reps
      REST 60 seconds
      BB Row - 15 reps at 135 lbs
      BB Overhead Hold - 30 seconds at 135 lbs
      REST 60 seconds
      Run 200 meters
      Burpee - 20 reps
      REST 60 seconds

12/5/19

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

#1  Do 7 rounds of:
      0:00 - BB Row - 7 reps
      1:00 - Standing BB Shoulder Press - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      Stick with the same weight for all 7 rounds.

#2  In any order and any combination, do:
      Goblet Squat - 30 reps
      Seated DB Shoulder Press - 30 reps
      Cable Row - 30 reps
      Burpee - 30 reps
      Plank - 2 total minutes (elbows and toes)
      DB Waiter's Walk - 100 meters

12/4/19

Warmup - Do one round of:
      Pushup - 10 reps
      BB Row - 15 reps at 95 lbs
      Pushup - 10 reps
      Air Squat - 15 reps
      Pushup - 10 reps

#1  BB Bench Press
      Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps.

#2  This is 20 total sets.  10 sets of Unweighted BB Thruster and
      10 sets of Pullups.  Round 1 looks like this:
      0:00 - Unweighted BB Thruster
      0:30 - Pullup

      Round 2 starts at 1:00, Round 3 starts at 2:00, etc.
      YOU PICK the number of thrusters and the number of pullups.
      DO THE SAME NUMBER of reps each round.  Pick numbers that
      allow you to complete all 10 rounds.  

#3  Do 4 rounds of:
      BB Incline Bench Press - 6 reps (same weight each set)
      Standing BB Curl - 6 reps (same weight each set)
      REST between rounds.  

12/2/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Standing Shoulder Press - 10 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 light, then add weight each set.

#2  This is 4 rounds.
      Burpee Pullup                         4-7-10-13 reps
      Plate Front Raise                     6-9-12-15 reps
      Inverted Row                           14-11-8-5 reps
      Seated DB Shoulder Press      16-13-10-7 reps

      Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 presses.
      Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 presses, etc.

      Rest at least one minute between rounds.

12/1/19

Warmup - Do 2 rounds of:
      Inverted Row - 6 reps
      DB Incline Bench Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  BB TEMPO Back Squat - 4 sets x 5 reps
      Start with a light weight for set 1 then add weight each set.
      Take 5 seconds to lower the weight each rep.

#2  In 12 minutes, do as many rounds as you can of:
      Bodyweight Split Squat - 9 reps each side
      Pullup - 12 reps
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball - 15 reps
      Run 200 meters
      (continuous work)