12/31/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

6 sets x 3 reps

Same weight all 6 sets.

Use a weight that is challenging but you can get all reps with good technique.

Go heavier than 12/19.

#2  BB Back Squat - 4 sets x 6 reps (normal tempo)

Set 1 is moderately heavy.  

Sets 2, 3, and 4 - take off 10% or 20 lbs (subtract the larger number)

Go as heavy, or heavier than your top set of 10 reps from 12/19.

#3  This is continuous work.  Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Plank - elbows and toes - 60 seconds

Air Squat - 50 reps

Hand Release Pushup - 40 reps

Pullup - 30 reps

DB Thruster - 20 reps

12/29/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight) 

Air Squat - 10 reps

#1  BB Row - 5 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/17.

Sets 2, 3, 4 and 5 - take off 10% from set 1

#2  This is continuous work.  In 12 minutes, do as many rounds as you can of:

Toes to Bar - 10 reps

Plate Front Raise - 15 reps

Sledgehammer VS Tire - 10 reps each side

Burpee - 15 reps

Standing BB Shoulder Press - 10 reps

BB Back Squat - 15 reps (same BB, same weight as shoulder press)

#3  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

Go heavier than 12/17.

12/28/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup (not hand release) - 10 reps

Air Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 5 sets x 6 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/16.

Sets 2, 3, 4 and 5 - take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Start a timer 

EVEN minutes - In any order and any combination, do:

Inverted Row - 40 reps (heels on bench)

Unweighted BB Thruster - 40 reps

ODD minutes - In any order and any combination, do:

Pullup - 40 reps

Air Squat - 80 reps

You are done with #3 when you finish all reps of inverted row, thruster,

pullup and air squat.

#3  BB Bench Press (regular tempo) - 4 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/16.

Sets 2, 3 and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)

12/26/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Thruster - 10 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Set 1 - Heavy

Sets 2, 3, 4 and 5 - take off 20 lbs from set 1

#2  This is 3 rounds:

Plate Pull                                 40 feet

Air Squat                                 25 reps

DB Lateral Raise                    15-12-9 reps

Pullup                                      12 reps

Seated DB Shoulder Press      9-12-15 reps

REST one minute

Round 1 is plate pull 40 feet, 25 air squats, 15 lat raises, 12 pullups, 9 presses.

Round 2 is plate pull 40 feet, 25 air squats, 12 lat raises, 12 pullups, 12 presses.

Round 3 is plate pull 40 feet, 25 air squats, 9 lat raises, 12 pullups, 15 presses.

12/25/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 4 sets x 6 reps, regular tempo

Set 1 - heavy but with good posture and good technique

Sets 2, 3 and 4 - take off 10%

Go heavier than your top set of 8 reps from 12/13/20.

#2  BB Tempo PAUSE Back Squat - 6 sets x 3 reps

FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.

Start light!  Try to add weight each set.  Finish heavier than your top set of 6 from 12/13/20.

#3  Do 2 rounds of:

Unweighted BB Standing Shoulder Press - 20 reps

BB Back Squat - 20 reps at 35% of 1RM

Carry a 45 pound plate for 200 meters (carry it any way you like, walking is fine)

Cable Row - 20 reps at 100 lbs

Burpee - 20 reps

REST 4 minutes

Time your first round, then try to beat that time in round 2.

12/23/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Pullup - 45 total reps

PAUSE for 2 seconds at the TOP and BOTTOM of each rep

Break this up however you like.

#2  This is 5 rounds.

Round 1 - Do A

Round 2 - Do A and B

Round 3 - Do A, B and C

Round 4 - Do A, B, C and D

Round 5 - Do A, B, C, D and E

REST 1 minute between rounds.

A) Medicine Ball Wall Ball - 12 reps

B) DB Row - 16 reps (8 reps each side)

C) DB Lateral Raise - 20 reps

D) Air Squat - 30 reps

E) Double Under - 60 reps

#3  Cable Row - 5 sets x 8 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get all 8 reps

of each set with good technique.  Go heavier than 12/11/20. 

12/22/20

Warmup - Do 2 rounds of:

Pullup - 5 reps

Hand Release Pushup - 10 reps

Air Squat - 15 reps

#1  BB TEMPO Bench Press - 5 sets x 6 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Try to go heavier than your top set from 12/10.

Sets 2, 3, 4, and 5 - Take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 5 rounds of:

0:00 - Run 100 meters in less than 20 seconds

1:00 - DB Thruster - 10 reps

2:00 - BB Row - 15 reps 

Pick weights that allow you to finish the sets of thruster and row unbroken,

with good posture and technique.

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

Round 5 starts at 12:00. 

#3  Pushups (not hand release) - 130 reps 

Break this up however you like.  Just try to work as quickly as you can to

finish all 130 reps.  

12/20/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Air Squat - 10 reps (light weight)

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.  Pick a weight that is challenging but you can

get all 9 reps each set.  Try to go heavier than 12/14.

#2  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

Run - 400 meters

DB Incline Bench Press - 20 reps

Air Squat - 40 reps

DB Row - 15 reps each side

Double Under - 40 reps

DB Thruster - 20 reps

Pullup - 20 reps

Burpee - 20 reps

12/19/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

5 sets x 6 reps

Same weight all 5 sets.

Use a weight that is challenging but you can get all reps with good technique.

Go as heavy, or heavier than 12/7. 

#2  BB Back Squat - 4 sets x 10 reps (normal tempo)

Set 1 is heavy

Sets 2, 3, and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)

For set 1, go heavier than your top set from 12/7.

#3  Start a timer.

At (0:00, 4:00, 8:00, 12:00, etc.) - BB Ground to Overhead - 4 reps 

At (2:00, 6:00, 10:00, 14:00, etc.) - DB Ground to Overhead - 4 reps each side

For the DB Ground to Overhead, one rep is moving the DB with one hand

from the ground to locked out overhead.  Do 4 reps with each hand.  

ODD minutes - In any order and any combination, do:

Goblet Squat - 50 reps

Cable Row - 50 reps at 100 lbs

Pushup - 50 reps (not hand release)

Work on the goblet squats, rows and pushups ONLY during odd minutes.

You are done with #3 when you finish all reps of goblet squat, cable row, and pushup.

12/17/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 8 reps

Set 1 is heavy.

Sets 2, 3, 4, and 5 - take off 10% from set 1

#2  With a partner, do 8 rounds of:

Medicine Ball Wall Ball - 12 reps

Pullup - 8 reps

Double Under - 24 reps

Partners alternate exercises.  

So Partner A does 12 wall balls, then Partner B does 8 pullups, then

Partner A does 24 double unders, then Partner B does 12 wall balls, etc.

Together you do 8 rounds.  Each partner will end up doing 48 wall balls,

32 pullups, and 96 double unders.  

#3  DB Row - 5 sets x 8 reps

Same weight all 5 sets.   

12/16/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 5 sets x 6 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/4.

Sets 2, 3, 4, and 5 - take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 2 rounds of:

Burpee - 15 reps

Plank - 60 seconds (elbows and toes)

REST one minute

Run 200 meters

Inverted Row - 15 reps (legs straight, heels on bench)

REST one minute

Unweighted BB Standing Shoulder Press - 15 reps

BB Back Squat - 20 reps at 35% of 1RM

REST one minute

Cable Row - 20 reps at 100 lbs

DB Lateral Raise - 15 reps

Rest between rounds is also one minute.

#3  BB Bench Press (regular tempo) - 4 sets x 8 reps

Set 1 is heavy.

Sets 2, 3, and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)

12/14/20

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 - 4 sets x 9 reps

Same weight all 4 sets.  Pick a weight that is challenging but you can 

get all 9 reps each set.  Try to go heavier than 12/8/20.

#2  In 12 minutes, do as many rounds as you can of:

Pushup to DB Row - 6 reps

Goblet Squat - 15 reps

BB Shrug - 15 reps

Sledgehammer VS Tire - 9 reps each side

BB Overhead Hold - 20 seconds at 135 lbs

12/13/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 3 sets x 8 reps, regular tempo

Set 1 - heavy but with good posture and good technique

Sets 2 and 3 - take off 10%

Go heavier than your top set of 10 reps from 12/1/20.  

#2  BB Tempo PAUSE Back Squat - 5 sets x 6 reps

FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.

Start light!  Try to add weight each set.  Finish heavier than your top set from 12/1/20.

#3  This is 10 rounds of continuous work.

Pullup                                1-2-3-4-5-6-7-8-9-10 reps

Hand Release Pushup      5-6-7-8-9-10-11-12-13-14     

Air Squat                          9-10-11-12-13-14-15-16-17-18 reps

Round 1 is 1 pullup, 5 pushups, 9 air squats.

Round 2 is 2 pullups, 6 pushups, 10 air squats, etc.

Start a timer at the beginning of round 1.  Starting at 3:00, then 6:00, 9:00 etc.

do 50 meters of DB Farmer's Carry, until you complete all rounds of pullup, pushup

and air squat.          

12/11/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps (light weight)

#1  Pullup - 40 total reps

PAUSE for 2 seconds at the TOP and BOTTOM of each rep

Break this up however you like.  

#2 Start a timer.

EVEN minutes - 24" Box Jump - 8 reps

ODD minutes - Medicine Ball Wall Ball - 8 reps

When you are not doing box jumps or wall balls, in any order

 and any combination, do:

Tire Flip Jump Through - 10 reps

Burpee - 40 reps

American Kettlebell Swing - 40 reps

Double Under - 40 reps

#3  Cable Row - 5 sets x 8 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get all 8 reps 

of each set with good technique.

12/10/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Hand Release Pushup - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 5 sets x 6 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Go heavier than your top set from 11/28.

Sets 2, 3, 4, and 5 - Take off 10% from set 1, or 20 lbs (subtract the larger number)  

#2  Tire Pull - 100 meters with 50 lbs in the tire, then start a timer and 

immediately begin as many rounds as you can in 12 minutes of:

Toes to Bar - 6 reps

DB Row - 6 reps each side (heavy)

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 24 reps

#3  Pushup (not hand release) - 120 reps

Break this up however you like.  Just try to work as quickly as you can to

complete all 120 reps.  

12/8/20

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

DB Lateral Raise - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can get all 9 reps each set.

#2  This is 4 rounds. 

Burpee Pullup              4-6-8-10 reps

Plate Front Raise         8-10-12-14 reps

BB Row                        14-12-10-8 reps

Goblet Squat                18-16-14-12 reps

Round 1 is 4 burpee pullups, 8 front raises, 14 rows, and 18 goblet squats.

Round 2 is 6 burpee pullups, 10 front raises, 12 rows, and 16 goblet squats.

Round 3 is 8 burpee pullups, 12 front raises, 10 rows, and 14 goblet squats.

Round 4 is 10 burpee pullups, 14 front raises, 8 rows, and 12 goblet squats.

Rest at least one minute between rounds.

12/7/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

4 sets x 6 reps

Same weight all 4 sets.

Use a weight that is challenging but you can get all reps with good technique.

Go as heavy, or heavier than 11/25.

#2  BB Back Squat - 4 sets x 10 reps (normal tempo)

Set 1 is moderately heavy

Sets 2, 3, and 4 - take off 10% or 20 lbs (subtract the larger number)

For set 1, go heavier than 11/25.

#3  In any order and any combination, do:

Unweighted BB Thruster - 50 reps

Inverted Row - 50 reps

Pushup - 50 reps (not hand release)

Air Squat - 50 reps

Banded Pressdown - 50 reps

DB Hammer Curl - 50 reps (both arms at the same time)

WORK 3 minutes, REST 1 minute, WORK 3 minutes, REST 1 MINUTE, etc.

until you finish all reps.

12/5/20

Warmup - Do 2 round of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Row - 4 sets x 10 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can get all reps for all 4 sets

with good technique.

Go at least as heavy, or heavier than 11/23.

#2  This is up to 4 rounds.

0:00 - Air Squat - 20 reps

1:00 - Pullup - 12 reps

2:00 - Hand Release Pushup - 16 reps 

3:00 - BB Ground to Overhead - 1 rep at 135 lbs

Then add 2 reps to each exercise, each round. 

Round 2 is 22 air squats, 14 pullups, 18 pushups, and 3 ground to overhead.

Round 3 is 24 air squats, 16 pullups, 20 pushups, and 5 ground to overhead.

Round 4 is 26 air squats, 18 pullups, 22 pushups, and 7 ground to overhead.

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

#3  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.

Pick a weight that is challenging but you can get all reps for all 4 sets

with good technique.

Go at least as heavy, or heavier than 11/23.

12/4/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps (not hand release)

Air Squat - 12 reps

#1  BB Incline Bench Press (1.5 REP) - 4 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 11/22/20.

Sets 2, 3 and 4 - take off 10% or 20 lbs (subtract the bigger number)

#2  This is 2 rounds.  For each exercise, do as many reps, or plank, or go as far

as you can, in 45 seconds, then rest for 45 seconds, then move on to the next

exercise.  Rest between rounds is also 45 seconds.

Medicine Ball Wall Ball

Cable Row at 80 lbs

Weighted Plank (25 pound bumper)

Sledgehammer VS Tire (switch sides halfway)

Double Under

Plate Pull

#3  BB Bench Press (regular tempo) - 4 sets x 12 reps

Same weight all 4 sets.  Go as heavy, or heavier than your 3x12 from 11/22.

12/2/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps

Set 1 - 12 reps as heavy as you can

Sets 2 and 3 - go 10 lbs lighter and do 12 reps

#2  Every minute, on the minute, do 10 Air Squats.

When you are not doing Air Squats, in any order and any combination, do:

Pullups - 60 reps

Unweighted BB Standing Shoulder Press - 60 reps

Be sure to lock out each rep of shoulder press.

You are done when you finish all reps of pullup and press.

12/1/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Seated DB Shoulder Press - 10 reps (light)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 10 reps

Set 1 - heavy, but with good posture and technique

Set 2 - take off 10% 

On set 1, go heavier than your set of 12 from 11/19.

#2  BB Tempo PAUSE Back Squat - 4 sets x 6 reps

FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.

Start light, then add weight for sets 2, 3, and 4.  Finish heavier than your top set from 11/19.

#3  This is continuous work.  In 15 minutes, do as many rounds as you can of:

18" Squat Box Jump - 8 reps

DB Incline Bench Press - 11 reps

DB Row - 14 reps (7 reps each side, heavy)

DB Lateral Raise - 17 reps

BB Back Squat - 20 reps at 30% of 1RM

Plank - 60 seconds (elbows and toes)

DB Farmer's Walk - 100 meters

11/29/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps 

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps (light weight)

#1  Pullup - 35 total reps

PAUSE for 2 seconds at the TOP and BOTTOM of each rep

Break this up however you like.

#2  Do 5 rounds of:

0:00 - Run 100 meters in less than 20 seconds

1:00 - Tire Pull - 25 meters with 50 pounds in the tire

2:00 - Burpee - 7 reps

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

#3  Cable Row - 4 sets x 10 reps

Same weight all 4 sets.  Go heavier than 11/17/20.

11/28/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB TEMPO Bench Press - 4 sets x 8 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Go heavier than your top set from 11/16/20.

Sets 2, 3 and 4 - Take off 10% or 20 lbs (subtract the larger number)

#2  This is continuous work.  Do 5 rounds of:

BB Row                                6-8-10-12-14 reps (same weight each round)

24" Box Jump                      8 reps each round

Plate Pull                              40 feet each round

Medicine Ball Wall Ball      14-12-10-8-6 reps

#3  Pushup (not hand release) - 110 reps

Break this up however you like.  Just try to work as quickly as you can 

to complete all 110 reps.

11/26/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps

Same weight all 3 sets.  Go heavier than 11/20/20.

#2  This is continuous work.  Do 4 rounds of:

DB Lateral Raise - 10 reps

EZ Curl Bar Nosebreaker - 10 reps

Unweighted BB Back Squat - 15 reps

Standing BB Overhead Hold - 30 seconds

Standing BB Curl - 10 reps

18" DB Step Up - 5 reps each side

11/25/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

3 sets x 6 reps

Same weight all 3 sets.

Use a weight that is challenging but you can get all reps with good technique.

The pause is right after the barbell breaks contact with the floor.  

#2  BB Back Squat - 3 sets x 10 reps (normal tempo)

Set 1 is a moderately heavy set of 10 reps

Sets 2 and 3 - take off 10% or 20 lbs (subtract the larger number)

and do 2 more sets x 10 reps

#3  Do 2 rounds of:

0:00 - Pullup - 15 reps, then Goblet Squat - 15 reps

2:00 - Pushup (not hand release) - 15 reps, then American Kettlebell Swing - 25 reps

4:00 - Cable Row - 15 reps at 100 lbs, then Burpee - 15 reps

6:00 - Unweighted BB Standing Shoulder Press - 15 reps, then Air Squat - 25 reps

Round 2 starts at 8:00.

11/23/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 10 reps

DB Lateral Raise - 10 reps

#1  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.

#2  This is continuous work.  In 10 minutes, do as many rounds as you can of:

Burpee - 8 reps

Sledgehammer VS Tire - 8 reps each side

BB Back Squat - 8 reps at 40% of 1RM

Overhead Bumper Plate Walk - 50 meters

#3  DB Row - 3 sets x 10 reps each side

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.

11/22/20

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps (not hand release)

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

Set 1 is heavy

Sets 2 and 3 - take off 10% and do 2 more sets x 8 reps

#2  Start a timer.

EVEN minutes, do 3 reps of Tire Flip Jump Through.

When you are not doing tire flip jump through, in any order and any combination, do:

Clean Grip Deadlift - 20 reps at 225 lbs

Inverted Row - 30 reps (legs straight, heels on bench)

Hand Release Pushup - 40 reps

Air Squat - 50 reps

Double Under - 60 reps

You are done with #2 when you finish all reps of 

deadlift, row, pushup, air squat, and double under.

#3  BB Bench Press (regular tempo) - 3 sets x 12 reps

Same weight all 3 sets.  Go light enough so you can get all 12 reps

each set.

11/20/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps

Same weight all 3 sets.  Pick a weight that is challenging but

you can get all 12 reps each set.

#2  This is continuous work.  In any order and any combination, do:

DB Farmer's Walk - 200 meters

Tire Pull - 100 meters with 50 lbs in the tire

Air Squat - 60 reps

Unweighted BB Standing Shoulder Press - 40 reps

DB Row - 40 reps (20 reps each side)

DB Hammer Curl - 30 reps (both arms at the same time)

Banded Tricep Pressdown - 30 reps

11/19/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 1 set x 12 reps

Work up to one heavy set, with good technique and posture, of 12 reps.

#2  BB Tempo PAUSE Back Squat - 3 sets x 6 reps

FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.

Start light, try to add weight for sets 2 and 3.

#3  With a partner, for 14 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.  

11/17/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  Pullup - 30 total reps

PAUSE for 2 seconds at the TOP and the BOTTOM of each rep.

Break this up however you like.

#2  Start a timer.  This is up to 4 rounds.

0:00 - Goblet Squat - 12 reps

1:00 - DB Row - 8 reps each side

2:00 - Seated DB Shoulder Press - 12 reps

3:00 - BB Ground to Overhead - 2 reps 

You pick the weights, then stick with those weights all 4 rounds.

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

Round 2 is 14 goblet squats, DB Row - 10 reps, shoulder press - 14 reps, and ground to

overhead - 3 reps

Round 3 is 16 goblet squats, DB Row - 12 reps, shoulder press - 16 reps, and ground to

overhead - 4 reps

Round 4 is 18 goblet squats, DB Row - 14 reps, shoulder press - 18 reps, and ground to

overhead - 5 reps

You are done when you either finish all 4 rounds, or you fail to complete all reps of an

exercise before the start of the next minute.

#3  Cable Row - 3 sets x 10 reps

Same weight all 3 sets.  Moderately heavy.

11/16/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 3 sets x 8 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.

Sets 2 and 3 - Take off 20 lbs or 10% (subtract the larger number) 

#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) DB Incline Bench Press - 15 reps

D) Run 150 meters

E) BB Row - 12 reps

F) DB Thruster - 10 reps

REST one minute between rounds.

#3  Pushup (not hand release) - 100 reps

Break this up however you like.  Just try to work as quickly as you can

to complete all 100.

11/14/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 3 reps with a 2 second PAUSE 

at the top of each rep.  Same weight for all 5 sets.  

#2  Do one round of:

Plate Pull - 80 feet

DB Thruster - 25 reps

REST one minute

Double Under - 60 reps

Cable Row - 25 reps at 100 lbs

REST one minute

American Kettlebell Swing - 40 reps

DB Lateral Raise - 25 reps

(continuous work)

11/13/20

Warmup - Do 5 rounds of:

DB Thruster - 5 reps (light weight)

Run 25 meters

Effort level for the run is:

R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%, R5 - 90%

#1  Run 25 meters x 5 reps (100% effort)

Rest between reps.

#2  Do 10 rounds of:

BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jump

For the box jumps,

rounds 1-4 - 3 reps at 30"

rounds 5, 6, 7 - 2 reps and add height

rounds 8, 9, 10 - 1 rep and add height again

#3  Every minute, on the minute, do:

Pullup

Pushup (not hand release)

Air Squat 

YOU PICK THE NUMBER OF REPS FOR EACH EXERCISE.  For example, 

if you pick 3 pullups, 6 pushups, and 9 air squats, that is the number of reps you 

do of each exercise, each minute.

If you pick 3, 6, and 9, it would look like this:

0:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 12 reps

1:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 12 reps, etc.

15 rounds.  Last round starts at 14 minutes.

Pick numbers that are challenging but you can get through all 15 rounds

without decreasing your numbers.

11/11/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  Do 5 rounds of:

EVEN minutes - Cable Row - 8 reps at 75 lbs

ODD minutes - Banded Pressdown - 12 reps

#2  Do one round of:

Tire Pull - 50 meters with 50 lbs in tire

Bear Crawl - 50 meters

18" Squat Box Jump - 15 reps

Run 400 meters

Seated DB Shoulder Press - 30 reps

Pullup - 30 reps

Air Squat - 30 reps

Plank - 90 seconds (elbows and toes)

Finish all reps of each exercise before you move to the next exercise.

11/10/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 10 reps

First set is at 60% of 1RM

Then subtract 20 lbs and do 2 more sets x 10. 

#2  Do 5 rounds of:

Medicine Ball Wall Ball - 12 reps

Pushup (not hand release)     20-18-16-14-12 reps

BB Row - 12 reps (you pick the weight)

BB Rack Press      2-4-6-8-10 reps (use the same weight for each round)

45 lb Plate Carry - 50 meters (carry it any way you like)

REST 1 minute

11/8/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps with a 2 sec PAUSE 

at the top of each rep.  Same weight for all 6 sets.

#2  Do 3 rounds of:

Seated DB Alternating Shoulder Press - 5 reps each side

Toes to Bar - 8 reps

DB Incline Bench Press - 11 reps

Cable Row - 14 reps at 100 lbs

DB Lateral Raise - 17 reps

Goblet Squat - 20 reps

Plate Pull - 40 feet

REST at least one minute between rounds.

11/7/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat 

Do as many warmup reps and sets as you like.

Work up to a max single.

No drop sets.

#2  Start a timer.

EVEN minutes - In any order and any combination, do:

Deadlift - 15 reps 

Pullup - 30 reps

Pushup - 45 reps (not hand release)

Air Squat - 60 reps

ODD minutes - 8 Burpees

You are done with #2 when you complete all reps of deadlift, pullup, pushup,

and air squat.  For the deadlift, pick a weight that is challenging but you can

get all reps with good technique.  

11/5/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  Cable Row - 6 sets x 5 reps with a 2 second PAUSE at the top of each rep

Same weight for all 6 sets.

#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

Air Squat          15-14-13-12-11-10-9-8-7-6 reps    

Round 1 is 1 pullup, 8 presses, 15 air squats.

Round 2 is 2 pullups, 8 presses, 14 air squats, etc.

 

11/4/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max single.

No drop sets.

#2  Do 3 rounds of:

Run 200 meters

DB Farmer's Walk - 100 meters

Plank - 40 seconds (elbows and toes)

Double Under - 30 reps

Goblet Squat - 20 reps

BB Row - 10 reps at 135 lbs

BB Thruster - 3 reps at 135 lbs (PAUSE 2 seconds TOP and BOTTOM of each rep)

(continuous work)

#3  With a partner, do 150 total Hand Release Pushups.

Only one partner is working at a time.  Divide up the reps however you like.

11/2/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press

1 set x 9 reps, 1 set x 6 reps, 3 set x 3 reps

Start light then add weight for the set of 6 and the sets of 3.

Finish heavier than 10/27.

#2  In any order and any combination, do:

24" Box Jump - 20 reps

DB Lateral Raise - 40 reps

Cable Row - 40 reps at 100 lbs

Medicine Ball Wall Ball - 40 reps

Double Under - 60 reps

Overhead Bumper Plate Walk - 100 meters

This is continuous work.  

11/1/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 3 sets x 3 reps

Do as many warmup reps and sets as you like, then

Set 1 - max set of 3 reps

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 3 reps

#2  In 12 minutes, do as many rounds as you can of:

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

Run 200 meters

This is continuous work.

For the front squat, push press, and row, use the SAME BARBELL and

SAME WEIGHT.

10/30/20

Warmup - Do 2 rounds of:  

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all sets and reps

with good technique.  Try to go heavier than 10/24/20.

#2  Start a timer.

EVEN minutes - Cable Row - 8 reps at 100 lbs + Burpees

ODD minutes - REST

You are done with #2 when you complete 60 Burpees.

10/29/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 3 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 3 reps.

#2  In 15 minutes, do as many rounds as you can of:

Pullup - 10 reps

Tricep Pressdown - 15 reps (band or light cable)

Air Squat - 25 reps

Standing DB Hammer Curl - 10 reps (both arms at the same time)

Pushup - 15 reps (not hand release)

45 lb Bumper Plate Carry - 50 meters (carry it any way you like)

This is continuous work.

10/27/20

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 9 reps, 1 set x 6 reps, 3 set x 3 reps

Start light then add weight for the set of 6 and the sets of 3.

Finish heavier than 10/21.

#2  This is 5 rounds

R1 - DBShPress - 12 reps, 1 Arm BB Row- 10 reps each side, Goblet Squat - 24 reps

R2 - DBShPress - 14 reps, DB Row - 10 reps each side (heavy), Goblet Squat - 22 reps

R3 - DBShPress - 16 reps, Inverted Row - 20 reps, Goblet Squat - 20 reps

R4 - DBShPress - 18 reps, Sledgehammer vs Tire - 20 sec each side, Goblet Squat - 18 reps

R5 - DBShPress - 20 reps, Cable Row - 20 reps at 100 lbs, Goblet Squat - 16 reps

DBShPress = Seated DB Shoulder Press

Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00

10/26/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a heavy set of 3 reps.  (Weight will go up on 11/1)

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 3 reps.

#2  Do 2 rounds of:

Run 200 meters

Burpee - 20 reps

REST ONE MINUTE

BB Row - 20 reps at 115 lbs

BB Overhead Hold - 30 seconds at 135 lbs

REST ONE MINUTE

Hand Release Pushup - 20 reps

24" Box Jump - 20 reps

REST ONE MINUTE

Pullup - 20 reps

Medicine Ball Wall Ball - 20 reps 

REST ONE MINUTE

10/24/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all sets and reps

with good technique.  Try to go heavier than 10/18.

#2  In any order and any combination, do:

Negative Pullup - 12 reps

Seated DB Shoulder Press - 36 reps

BB Back Squat - 48 reps at 40% of your 1RM

This is continuous work.

For the pullups, go normal tempo on the way up, then take

10 seconds to lower yourself each rep.  Use a timer.

10/23/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 3 reps

Do as many warmup reps and sets as you like, then

Set 1 is a moderately heavy set of 3 reps.

Leave room to go up on 10/29 for a max set of 3 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 3 reps

#2  This is continuous work.  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Hand Release Pushup - 40 reps

American Kettlebell Swing - 30 reps

Run 500 meters

DB Thruster - 20 reps with 40 lb DB's

10/21/20

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 9 reps, 1 set x 6 reps, 3 sets x 3 reps

Start light, then add weight for the set of 6 and the sets of 3.

#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

Medicine Ball Wall Ball - 9 reps

REST one minute

Burpee - 21 reps

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

Medicine Ball Wall Ball - 21 reps

10/20/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 5 sets x 3 reps

Set 1 is a moderately heavy set of 3 reps (weights will go up on 10/26 and 11/1).

This can be lighter than your max set of 6 reps from 10/14.

Then take off 10% or 20 lbs (subtract the larger number) and do

4 more sets x 3 reps.

#2  Start a timer.

BB Ground to Overhead (135 lbs) - 5 reps at 0:00, 4:00, 8:00, etc.

Tire Flip Jump Through                 - 5 reps at 2:00, 6:00, 10:00, etc.

When you are not doing ground to overhead or tire flip jump through,

in any order and any combination, do:

Pullup - 25 reps

Unweighted BB Standing Shoulder Press - 50 reps

Air Squat - 100 reps

You are done when you finish all reps of pullup, shoulder press and air squat.  

10/18/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Seated DB Shoulder Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all reps of all sets

with good technique.

#2  Start a timer.

EVEN minutes - In any order and any combination, do:
      Clean Grip Deadlift - 20 reps

      Air Squat - 80 reps

ODD minutes - In any order and any combination, do:

      Pullup - 40 reps

      Hand Release Pushup - 60 reps

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

Deadlifts should be heavy, but also at a weight that you can get all reps with good

technique and good posture.

10/17/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Bench Press - 5 sets x 3 reps

Set 1 is a moderate set of 3 reps (weights will go up on 10/23 and 10/29).

This can be lighter than your max set of 6 from 10/11.

Then take off 10% or 20 lbs (subtract the larger number) and do 

4 more sets x 3 reps.

#2  Star a timer.  This is 4 rounds.

0:00 - Burpee                                     7-10-13-16 reps

1:00 - Tire Pull with 50 lbs in tire    20-30-40-50 seconds (as far as you can)

2:00 - Goblet Squat                           10-13-16-19 reps

3:00 - Run                                          100-150-150-200 meters

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 stars at 12:00.

Round 1 is 7 burpees, 20 seconds tire pull, 10 goblet squats, run 100 meters.

Round 2 is 10 burpees, 30 seconds tire pull, 13 goblet squats, run 150 meters.

Round 3 is 13 burpees, 40 seconds tire pull, 16 goblet squats, run 150 meters.

Round 4 is 16 burpees, 50 seconds tire pull, 19 goblet squats, run 200 meters.

10/15/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderately heavy set of 12 reps.

Then add weight for sets 2 and 3.

Try to finish heavier than your top set from 10/9.

#2  This is continuous work.  Do 3 rounds of:

BB Standing Shoulder Press - 9 reps

Toes to Bar - 12 reps

DB Lateral Raise - 15 reps

DB Row - 18 reps (9 reps each side)

Goblet Squat - 21 reps

DB Farmer's Walk - 100 meters

10/14/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 2 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 6 reps.  

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set x 6 reps.

#2  Do 2 rounds of:

Plate Pull - 40 feet

Air Squat - 35 reps

Sledgehammer VS Tire - 30 seconds of work each side

Cable Row - 25 reps at 100 lbs

Hand Release Pushup - 20 reps

Squat Box Jump - 15 reps to an 18" box (go full depth each rep)

Pullup - 10 reps

BB Thruster - 5 reps with a 2 second PAUSE at the bottom and top of each rep

REST at least 2 minutes between rounds.

10/12/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Seated DB Shoulder Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  Cable Row - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 should be a heavy 6, and heavier than your top set from 10/6.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 6 reps.

#2  In 12 minutes, do as many rounds as you can of:

DB Row - 6 reps each side (60 pound DB)

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 18 reps

DB Reverse Fly - 12 reps

DB Step Up - 6 reps each side to an 18" box

(continuous work)

#3  EZ Curl Bar Nosebreaker - 2 sets x 8 reps

Same weight both sets.  Go as heavy as you can.  

10/11/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

DB Incline Bench Press - 9 reps

Air Squat - 12 reps

#1  BB Bench Press - 2 sets x 6 reps

Do as many warmup reps and sets as you like, then

Set 1 is a max set of 6 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set x 6 reps.

#2  Do one round of:

Run 1000 meters in less than 4:30

REST one minute

Hand Release Pushup - 40 reps

REST one minute

Goblet Squat - 40 reps

REST one minute

BB Row - 40 reps at 115 lbs

REST one minute

Burpee - 40 reps

#3  Standing BB Curl - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 6 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 6 reps.

10/9/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press 

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderate weight then add weight for sets 2 and 3.

Try to finish heavier than your top set from 10/3/20.

#2  In any order and any combination, do:

BB Push Press - 30 reps at 95 lbs

Goblet Squat - 30 reps

Cable Row - 30 reps at 100 lbs

Plank - 2 total minutes

DB Row - 15 reps each side at 60 lbs

Overhead Bumper Plate Walk - 100 meters

Run 400 meters

WORK FOR 2 MINUTES, THEN REST ONE MINUTE, WORK FOR

2 MINUTES, THEN REST ONE MINUTE, ETC. until you complete all reps.

10/8/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Behind The Neck Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 3 sets x 6 reps

Do as many warmup sets and reps as you like.  

Set 1 is a moderately heavy set of 6 reps.

Go heavier than 10/2/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 6 reps.

#2  Do 5 rounds of:

BB Deadlift      10-8-6-4-2 reps

Medicine Ball Wall Ball - 12 reps

Pullup - 12 reps

DB Incline Bench Press - 12 reps

Inverted Row - 12 reps

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 24 reps

REST at least one minute between rounds.

You pick the weight for deadlift.  Choose a weight that is challenging but allows 

you to complete all reps with good posture and technique.  

10/6/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Cable Row - 4 sets x 6 reps

Set 1 is heavy.  Go heavier than your top set from 9/30.

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 6 reps.

#2  DB Farmer's Walk - 150 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 - 150 meters

#3  EZ Curl Bar Nosebreaker - 3 set x 8 reps

Same weight for all 3 sets.  Go heavier than 9/30.

10/5/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Bench Press - 3 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

Leave room to go heavier on 10/11/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 6 reps.

#2  Start a timer.

EVEN minutes, do 4 reps of BB Ground to Overhead at 135 lbs

When you are not doing ground to overheads, in any order and any combination, do:

24" Box Jump - 20 reps

BB Row - 40 reps at 135 lbs

Hand Release Pushup - 60 reps

Air Squat - 80 reps

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

#3  Standing BB Curl - 3 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

Then take of 10% or 20 lbs (subtract the larger number) and do

2 more sets x 6 reps.

10/3/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderate weight and go up for the sets of 9 and 6.

Finish heavier than your top set of 9 from 9/27.

#2  Do one round of:

Pullup - 20 reps

Goblet Squat - 20 reps

Unweighted BB Standing Shoulder Press - 20 reps

Double Under - 20 reps

Burpee - 10 reps

DB Farmer's Walk - 100 meters

Burpee - 10 reps

Double Under - 20 reps

Unweighted BB Standing Shoulder Press - 20 reps

Goblet Squat - 20 reps

Pullup - 20 reps

(This is continuous work.)

10/2/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Behind the Neck Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps (weights will go up on 10/8 and 10/14).

This can be lighter than your max set of 9 reps from 9/26.

For sets 2, 3, and 4, take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 6 reps.

#2  With a partner, in 15 minutes, do as many rounds as you can of:

Run 200 meters

Pushup - 20 reps (not hand release)

DB Thruster - 10 reps

Air Squat - 25 reps

Cable Row - 15 reps 

ALTERNATE EXERCISES BETWEEN PARTNERS.

Only one partner is working at a time.

Partner A runs, then Partner B does pushups.

Partner A does thrusters, then Partner B does air squats.

Partner A does cable rows, then Partner B runs, etc.  

9/30/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 12 reps

Unweighted BB Back Squat - 9 reps

#1  Cable Row - 5 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

4 more sets x 6 reps

#2  In 10 minutes, do as many rounds as you can of:

Plate Pull - 40 feet

Medicine Ball Wall Ball - 10 reps

Pullup - 10 reps

Burpee - 10 reps

Tire Flip Jump Through - 2 reps

#3  EZ Curl Bar Nosebreaker - 4 sets x 8 reps

Same weight for all 4 sets.  

9/29/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps (Weights will go up on 10/5 and 10/11).

This can be lighter than your max set of 9 reps from 9/23.

Then take off 10% or 20 lbs (subtract the larger number) and do 

3 more sets x 6 reps.

#2  In any order and any combination, do:

Overhead Bumper Plate Walk - 200 meters with 45 lbs

30" Box Jump - 20 reps

Sledgehammer VS Tire - 20 swings each side

BB Rack Press - 20 reps at 60% of 1RM

BB Deadlift - 20 reps at 60% of 1RM

Hand Release Pushup - 40 reps

Air Squat - 60 reps

This is continuous work.  

#3  Standing BB Curl - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 6 reps.

9/27/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set  15 reps, 1 set x 12 reps, 1 set x 9 reps

Start light then add weight for the sets of 12 and 9.

Finish heavier than your top set from 9/21/20.

#2  Do 4 rounds of:

Carry a 45 lb bumper plate - 100 meters (carry it any way you want)

Toes to Bar - 8 reps

Medicine Ball Wall Ball - 16 reps

DB Row - 8 reps each side (heavy)

DB Lateral Raise - 16 reps

REST one minute between rounds.  

9/26/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Standing Behind the Neck Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 2 sets x 9 reps

Do as many warmup sets and reps as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set x 9 reps.

#2 Do 2 rounds of:

Inverted Row - 15 reps

Plank - 60 seconds (elbows and toes)

REST ONE MINUTE

Burpee - 20 reps

Double Under - 50 reps

REST ONE MINUTE

Pullup - 15 reps

Air Squat - 40 reps

REST ONE MINUTE

DB Incline Bench Press - 15 reps 

American Kettlebell Swing - 30 reps 

REST ONE MINUTE

9/24/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 12 reps

Unweighted BB Back Squat - 9 reps

#1  Cable Row - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps. 

Go heavier than 9/18/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set x 9 reps.

#2  Start a timer.

EVEN minutes - In any order and any combination, do 40 reps of BB Row

                             at 135 lbs and 80 reps of Air Squats

ODD minutes - 8 Burpees

You are done with #2 when you finish all reps of row and air squat.

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps

Same weight for all 3 sets.

9/23/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set of 9 reps.

#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

REST one minute between rounds.

A) Tire Pull - 50 meters with 100 lbs in the tire, walking backward

B) DB Farmer's Walk - 100 meters

C) Hand Release Pushup - 20 reps

D) Goblet Squat - 15 reps

E) Pullup - 12 reps

F) Standing BB Shoulder Press - 10 reps

#3  Standing BB Curl - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set of 9 reps.

9/21/20

Warmup - Do 3 rounds of:

Pullup - 6 reps

Pushup - 9 reps (not hand release)

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps

Start light, then add weight for the set of 12 and 9.

Finish heavier than your top set from 9/15/20.

#2  In 12 minutes, do as many rounds as you can of:

DB Reverse Fly - 12 reps

DB Shrug - 12 reps

BB Back Squat - 6 reps at 45% of 1RM

Cable Row - 12 reps at 100 lbs

Plate Front Raise - 12 reps (45 lb plate)

DB Step Up - 6 reps each side to an 18" step, DB in each hand

Run 200 meters

9/20/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Behind the Neck Press - 9 reps

Unweighted BB Back Squat - 12 reps

(For the behind the neck press, start and finish each rep with the bar

resting on your traps.)

#1  BB Back Squat - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Go heavier than 9/14/20.

Then take off 10% or 20 lbs (subtract the larger number), and do

2 more sets x 9 reps.

#2  In any order and any combination, do:

Air Squat - 70 reps

Plate Pull - 60 feet, 45 lb plate

DB Incline Alternating Bench Press - 50 reps (25 reps each side, 40 lb DB's)

Pullup - 40 reps

Burpee - 30 reps

Deadlift - 20 reps at 225 lbs

WORK - EVEN MINUTES

REST - ODD MINUTES

9/18/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Lateral Raise - 9 reps (light weight)

Air Squat - 12 reps

#1  Cable Row - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.  

Go heavier than 9/12/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 9 reps.

#2  In 10 minutes, do as many rounds as you can of:

Burpee - 10 reps

Plate Front Raise - 10 reps

BB Row - 10 reps at 115 lbs

Unweighted BB Back Squat - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Inverted Row - 10 reps

(continuous work)

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps

Same weight all 3 sets.

Go heavier than 9/12/20.

9/17/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1 BB Bench Press - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Leave room to go heavier on 9/23/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 9 reps.

#2 Do 4 rounds of:

BB Ground to Overhead - 3 reps at 135 lbs

30” Box Jump - 6 reps

Pullup - 9 reps

Hand Release Pushup - 15 reps

DB Row - 18 reps (9 reps each side at 60 lbs)

Air Squat - 21 reps

REST ONE MINUTE

#3 Standing BB Bicep Curl - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Then take of 10% or 10 lbs (subtract the larger number) and do

2 more sets x 9 reps

9/15/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press 

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps

Start light for the set of 15 reps.

Add weight for the sets of 12 and 9 reps.

Work up to a moderate set of 9 reps.

#2  Start a timer.

EVEN minutes - BB Push Press - 6 reps at 95 lbs

ODD minutes - Air Squat - 12 reps

When you are not doing push presses or air squats,

in any order and any combination, do:

Burpee - 30 reps

American Kettlebell Swing - 40 reps

Cable Row - 50 reps

You are done with #2 when you finish all reps of burpee, 

kettlebell swing, and cable row.  

9/14/20

Warmup - Do 5 rounds of:
DB Thruster - 5 reps
Run 25 meters

Effort level for the runs is:
R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

#1  Run 25 meters x 5 reps at 100% effort

#2  BB Back Squat - 4 sets x 9 reps
Set 1 is a moderate set of 9 reps.  (Weights will go up on 9/20 and 9/26).
This can be lighter than your max set of 12 reps from 9/8.
Then take of 10% or 20 lbs (subtract the larger number), and do 
3 more sets x 9 reps.

#3  Do one round of:
Run 300 meters
Bear Crawl - 50 meters
BB Row - 20 reps at 135 lbs
Hand Release Pushup - 20 reps
Toes to Bar - 10 reps
DB Row - 10 reps each side at 60 lbs
REST ONE MINUTE
Medicine Ball Wall Ball - 20 reps
REST ONE MINUTE
DB Row - 10 reps each side at 60 lbs
Toes to Bar - 10 reps
Hand Release Pushup - 20 reps
BB Row - 20 reps at 135 lbs
Bear Crawl - 50 meters
Run 300 meters

9/12/20

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  Cable Row - 4 sets x 9 reps
Set 1 is a moderately heavy set of 9 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do 
3 more sets x 9 reps.

#2  Do 4 rounds of:
Air Squat                             25 reps
Pullup                                   20-17-14-11 reps
DB Incline Bench Press      15 reps
Inverted Row                       5-8-11-14 reps

Round 1 is 25 air squats, 20 pullups, 15 incline presses, and 5 inverted rows.
Round 2 is 25 air squats, 17 pullups, 15 incline presses, and 8 inverted rows.
Round 2 is 25 air squats, 14 pullups, 15 incline presses, and 11 inverted rows.
Round 2 is 25 air squats, 11 pullups, 15 incline presses, and 14 inverted rows.

This is continuous work.

#3  EZ Curl Bar Nosebreaker - 2 sets x 16 reps
Same weight both sets.

9/11/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
DB Incline Bench Press - 9 reps (light weight)
Air Squat - 12 reps

#1  BB Bench Press - 4 sets x 9 reps
Set 1 is a moderate set of 9 reps. (Weights will go up on 9/17 and 9/23).
This can be lighter than your max set of 12 from 9/5/20.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 9 reps.

#2  Do 2 rounds of:
BB Back Squat - 10 reps at 135 lbs or 45% of 1RM (whichever is lighter)
Hand Release Pushup - 15 reps
BB Row - 10 reps at 135 lbs
Unweighted BB Standing Shoulder Press - 15 reps (lock out each rep)
REST ONE MINUTE
BB Clean Grip Deadlift - 5 reps at 225 lbs
Burpee - 15 reps
DB Row - 10 reps each side at 60 lbs
Goblet Squat - 15 reps
REST ONE MINUTE

#3  Standing BB Curl - 4 sets x 9 reps
Set 1 is a moderate set of 12 reps.
Then take off 10% or 10 lbs (subtract the larger number), and do
3 more sets x 9 reps.

9/9/20

Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps (light weight)
Unweighted BB Thruster - 6 reps 

#1  Seated DB Shoulder Press
1 set x 18 reps, 1 set x 15 reps, 1 set x 12 reps
Start light for the set of 18 reps.
Add weight for the sets of 15 and 12.
Go as heavy as you can for the set of 12 reps.

#2  This is 9 rounds with a partner.
Only one partner is working at a time.
Rounds 1, 2, and 3 - Partner A does 9 Pullups, 13 Pushups, 17 Air Squats, then
                                   Partner B does 9 Pullups, 13 Pushups, 17 Air Squats

Rounds 4, 5, and 6 - Partner A does 6 Pullups, 10 Pushups, 14 Air Squats, then
                                   Partner B does 6 Pullups, 10 Pushups, 14 Air Squats

Rounds 7, 8, and 9 - Partner A does 3 Pullups, 7 Pushups, 11 Air Squats, then
                                   Partner B does 3 Pullups, 7 Pushups, 11 Air Squats

Your only rest is when your partner is working.
Pushups are regular pushups, not hand release.

9/8/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
Unweighted BB Behind the Neck Press - 9 reps
Unweighted BB Back Squat - 12 reps
(For the behind the neck press, start and finish each rep with the barbell
resting on your traps.)

#1  BB Back Squat - 2 sets x 12 reps
Do as many warmup sets as you need to, then
Set 1 is a max set of 12 reps.  
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 12 reps.

#2  In any order and any combination, do:
BB Ground to Overhead - 10 reps at 135 lbs
Sledgehammer VS Tire - 16 reps each side
Unweighted BB Thruster - 24 reps
Cable Row - 30 reps at 100 lbs
Carry a 45 lb bumper plate for 200 meters (carry it any way you like)
Run 600 meters

9/6/20

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  Cable Row - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Go heavier than 8/31/20.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 12 reps.

#2  In 10 minutes, do as many rounds as you can of:
BB Back Squat - 8 reps
BB Push Press - 8 reps
Pullup - 8 reps
24" Box Jump - 8 reps
DB Farmer's Walk - 50 meters

For the back squat and push press, use the SAME WEIGHT, SAME BARBELL.
This is continuous work.  

#3  EZ Curl Bar Nosebreaker - 2 sets x 16 reps
Same weight both sets.
Go heavier than 8/31/20.

9/5/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
DB Incline Bench Press - 9 reps (light weight)
Air Squat - 12 reps

#1  BB Bench Press - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set of 12 reps.

#2  This is 5 rounds:
Hand Release Pushup      20-18-16-14-12 reps
BB Row - 8 reps at 135 lbs
Double Under - 24 reps
Goblet Squat - 16 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 225 lbs for round 1, for example, you would do
205 for round 2, 185 for round 3, 165 for round 4, and 145 for round 5.

Round 1 is 20 pushups, 8 rows, 24 double unders, 16 goblet squats, 2 rack presses
Round 2 is 18 pushups, 8 rows, 24 double unders, 16 goblet squats, 4 rack presses
Round 3 is 16 pushups, 8 rows, 24 double unders, 16 goblet squats, 6 rack presses
Round 4 is 14 pushups, 8 rows, 24 double unders, 16 goblet squats, 8 rack presses
Round 5 is 12 pushups, 8 rows, 24 double unders, 16 goblet squats, 10 rack presses

#3  BB Bicep Curl - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do 
1 more set of 12 reps.

9/3/20

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

#1  Seated DB Shoulder Press
1 set x 18 reps, 1 set x 15 reps, 1 set x 12 reps
Start light for the set of 18 reps.
Add weight for the set of 15 and 12.
Finish heavier than 8/28/20.

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

REST at least 2 minutes between rounds.  

9/2/20

Warmup - Do 2 rounds of:
Cable Row - 10 reps (light weight)
Pushup - 10 reps (not hand release)
Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Leave room to go heavier on 9/8.
Then take off 10% or 20 lbs (subtract the larger number) and do
2 more sets x 12 reps.

#2  Start a timer.
EVEN minutes - Deadlift - 3 reps at 225 lbs, then Burpees
ODD minutes - DB Row - 6 reps each side at 60 lbs, then Medicine Ball Wall Balls

You are done with #2 when you complete 50 burpees and 50 wall balls.  

8/31/20

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

#1  Cable Row - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Go heavier than 8/25 but leave room to go up on 9/6.
Then take off 10% or 20 lbs (subtract the larger number) and do 
2 more sets x 12 reps.

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

Round 1 is 2 pullups, 2 tire flip jump throughs, 15 air squats, and 8 presses.
Round 2 is 3 pullups, 2 tire flip jump throughs, 14 air squats, and 8 presses, etc. 

#3  EZ Curl Bar Nosebreaker - 2 set x 20 reps
Same weight for both sets.  Moderate weight.
Go heavier than 8/25.

8/30/20

Warmup - Do 2 rounds of:
Cable Row - 10 reps (light weight)
DB Incline Bench Press - 10 reps
Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Leave room to go heavier on 9/5.
Then take off 10% or 20 lbs (subtract the larger number) and do
2 more sets x 12 reps.

#2  With a partner, in 15 minutes, do as many rounds as you can of:
DB Thruster - 20 reps with 40 pound DB's
BB Row - 30 reps with 115 lbs
Hand Release Pushup - 40 reps
Tire Pull - 50 meters with 50 lbs in the tire
Run 400 meters

Only one partner is working at a time.
The number of reps or distance is the total for both partners.
Divide up the reps and distance however you like.  Finish all
reps of each exercise before moving on to the next exercise.

#3  BB Bicep Curl - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Then take off 10% or 10 lbs (subtract the larger number) and do
2 more sets x 12 reps

8/28/20

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

#1  Seated DB Shoulder Press 
1 set x 18 reps, 1 set x 15 reps, 1 set x 12 reps
Start light for the set of 18.  Then add weight for the set of 15
and the set of 12.

#2  This is 3 rounds.  The first round looks like this:
0:00 - Goblet Squat - 24 reps
1:00 - Hand Release Pushup - 21 reps
2:00 - Pullup - 18 reps
3:00 - Burpee - 15 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 21 goblet squats, 18 pushups, 15 pullups, and 12 burpees
Round 3 is 18 goblet squats, 15 pushups, 12 pullups, and 9 burpees

8/27/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

 #1  BB Back Squat - 4 sets x 12 reps

 Set 1 is a moderate set of 12 reps.  Leave room to go heavier on 9/2 and 9/8.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.

#2  Start a timer.  In any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 225 lbs
American Kettlebell Swing - 25 reps
Cable Row - 30 reps at 100 lbs
Unweighted BB Shoulder Press - 35 reps
Plate Pull - 40 feet
Air Squat - 45 reps

At 3:00, 6:00, 9:00, etc. run 100 meters.
You are done with #2 when you finish all reps of deadlift, kettlebell swing,
row, shoulder press, plate pull, and air squat.