1/31/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press - 6 sets x 3 reps
      Start light then try to add weight each set.

#2  With a partner, alternate whole rounds of:
      DB Thruster - 7 reps
      BB Row - 7 reps

      Each partner does 7 rounds.
      Only one partner is working at a time. 
      Partner A does 7 thrusters and 7 rows.  Then
      Partner B does 7 thrusters and 7 rows, etc.

1/30/20

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

      Effort level for the runs is 50%, 60%, 70%, 80%, then 90% for the 5th round.  

#1  BB Clean Grip Deadlift (No Touch) - 5 sets x 3 reps
      Start with a moderate weight.  Add weight each set.
      Finish heavier than your top set from 1/24/20.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep.
      5 sets x 3 reps
      Start with a moderate weight.  Add weight each set.
      Finish heavier than your top set from 1/24/20.

#3  Start a timer.
      EVEN minutes, do 3 reps of BB Ground to Overhead (135 lbs)
      ODD minutes, in any order and any combination, do:
            Burpee - 40 reps
            Double Under - 40 reps
            DB Row - 20 reps each side

      You are done when you finish all reps of burpee, double under and row.
      Only work on the burpees, double unders and rows during ODD minutes.

1/28/20

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

#1  Clean Grip BB Row - 5 sets x 8 reps
      Start with a moderate weight, then add weight each set.
      Finish heavier than 1/22/20.

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

      A) Burpee - 10 reps
      B) Inverted Row - 12 reps
      C) Unweighted BB Standing Shoulder Press - 15 reps
      D) Goblet Squat - 20 reps
      E) Double Under - 30 reps
      F) Tire Pull - 50 meters with 50 lbs (walking backward)

      REST one minute between rounds.  

1/27/20

Warmup - Do 3 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 12 reps at 45% of 1RM
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press + NEGATIVE - 4 sets x 6 reps + 1 Negative Rep
      Same weight all 4 sets.  Choose a weight that is somewhat challenging
      but not a max set of 6.  Leave room to go up in weight on 2/2/20 and up
      again on 2/8/20.
      For the negative rep, take 10 seconds to lower the weight.  Use a timer.
      Have your spotter count for you and then help you rerack the weight after the
      negative rep.  

#2  Run 500 meters, then do 7 rounds of:
      
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

      After you complete the 7 rounds, then Run another 500 meters
      (this is continuous work)

#3  BB Incline Bench Press (1.5 REP)
      1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps
      Add weight each set.  Finish heavier than your top set from 1/21/20.

#3  Standing BB Curl - 4 sets x 10 reps
      Same weight all 4 sets.  Go heavier than 1/21/20.  

1/25/20

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

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

#2  In any order, and any combination, do:
      DB Thruster - 40 reps
      DB Reverse Fly - 40 reps
      DB Farmer's Walk - 200 meters
      Reverse Bear Crawl - 100 meters
      Negative Pullups - 10 reps

      For the negative pullups, normal tempo on the way up, then
      take 10 seconds to lower yourself on each rep.  Use a timer.

1/24/20

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

#1  BB Clean Grip Deadlift (No Touch) - 4 sets x 5 reps
      Start with a moderate weight then add weight each set.
      Reps start at the hip.  Lower the weight to mid-shin, then
      stand back up without the barbell touching the floor.
      Finish heavier than your top set from 1/18/20.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep.
      5 sets x 3 reps
      Start with a moderate weight.  Add weight each set.
      Finish heavier than your top set from 1/18/20.

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps at 100 lbs
      2:00 - Unweighted BB Shoulder Press - 15 reps
      3:00 - Double Under - 18 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise
      (15 Burpees, 18 rows, 18 presses, 21 double unders)

      Round 3 starts at 8:00.  Again add 3 reps to each exercise
      (18 Burpees, 21 rows, 21 presses, 24 double unders)

      You are done either when you can't complete the required number
      of reps before the start of the next minute, OR you finish the 3 rounds.

1/22/20

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

#1  Clean Grip BB Row - 5 sets x 8 reps
      Start with a moderate weight.  Try to add weight each set
      and finish heavier than 1/16/20.

#2  In 12 minutes, do as many rounds as you can of:
      Run 200 meters
      DB Farmer's Walk - 50 meters
      Pullup - 6 reps
      DB Thruster - 12 reps
  
      (This is continuous work.)

1/21/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      5 sets x 3 reps
      Start light.  Add weight each set.  Finish heavier than 1/15/20.

#2  This is 5 rounds.
      R1 - Hand Release Pushup - 16 reps, DB Row - 10 reps each side, Goblet Squat 24 reps
      R2 - Hand Release Pushup - 18 reps, DB Row - 10 reps each side, Goblet Squat 22 reps

      R3 - Hand Release Pushup - 20 reps, DB Row - 10 reps each side, Goblet Squat 20 reps

      R4 - Hand Release Pushup - 22 reps, DB Row - 10 reps each side, Goblet Squat 18 reps

      R5 - Hand Release Pushup - 24 reps, DB Row - 10 reps each side, Goblet Squat 16 reps

      Rounds start at 0:00, 3:00, 6:00, 9:00 and 12:00.

#3  BB Incline Bench Press (1.5 REP)

      1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps

      Add weight each set.  Finish heavier than 1/15/20.

#4  Standing BB Curl - 4 sets x 10 reps

      Same weight all 4 sets.  Heavier than 1/15/20.

1/19/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 5 reps

#1  Seated DB Shoulder Press - 5 sets x 6 reps
      Start with a moderate weight and try to add weight each set.
      Finish heavier than your top set from 1/13/20.

#2  Do 8 rounds of:
      Pullup          1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through - 2 reps each round
      Air Squat     15-14-13-12-11-10-9-8 reps
      BB Standing Shoulder Press - 4 reps each round at 70% of your 1 Rep Max

      This is continuous work.  

1/18/20

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

#1  BB Clean Grip Deadlift (No Touch) - 4 sets x 5 reps
      Start light then add weight each set.
      Reps start at the hip.  Lower the weight to mid-shin, then stand 
      back up without the barbell touching the floor.  
      Finish heavier than your top set from 1/12/20.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep.
      4 sets x 5 reps
      Start with a moderate weight.  Add weight each set.
      Finish heavier than your top set from 1/12/20.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Thruster - 20 reps with 40 lb DB's.
      BB Row - 40 reps at 135 lbs
      Hand Release Pushup - 60 reps
      Tire Pull - 50 meters (walking backward with 50 lbs in tire)
      Run 400 meters
      
      Only one partner is working at a time.  Number of reps, or distance,
      is the total for both partners.  Divide up the reps and distance however
      you like.  But finish all reps of each exercise before moving to the next
      exercise.

1/16/20

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  Clean Grip BB Row - 5 sets x 8 reps
      Start with a moderate weight.  Try to add weight each set.

#2  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, in any order and any combination, do:
      Seated DB Alternating Shoulder Press - 25 reps each side
      DB Row - 25 reps each side
      Goblet Squat - 50 reps
      Double Under - 50 reps

1/15/20

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each set
      5 sets x 3 reps
      Start light then add weight each set.  Finish heavier than 1/9/20.

#2  Do 6 rounds of:
      Burpee - 10 reps
      Pullup - 10 reps
      REST 40 seconds
      Medicine Ball Wall Ball - 10 reps
      Inverted Row - 10 reps
      REST 40 seconds

#3  BB Incline Bench Press (1.5 REP) 
      1 set x 6 reps, 1 set x 5 reps, 1 set  4 reps, 1 set x 3 reps
      Try to add weight each set.

#4  Standing BB Curl - 4 sets x 10 reps
      Same weight all 4 sets.  

1/13/20

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
      Pushup - 10 reps (not hand release)
      
#1  Seated DB Shoulder Press - 5 sets x 6 reps
      Start with a moderate weight and try to add weight each set.
      Finish heavier than 1/7/20.

#2  This is 4 rounds:
      Burpee Pullup                                                   4-7-10-13 reps
      Plate Front Raise                                              6-9-12-15 reps
      Inverted Row (heels on bench)                        14-11-8-5 reps 
      Unweighted Standing BB Shoulder Press      16-13-10-7 reps

      REST 2 minutes between rounds.

1/12/20

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 (No Touch) 4 sets x 5 reps
      Start light then add weight each set.
      Reps start from the hip.  Lower the weight to midshin, then stand
      back up without the barbell touching the floor.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep.
      4 sets x 5 reps
      Start with a moderate weight.  Add weight each set.
      Finish heavier than 1/6/20.

#3  This is continuous work.  In any order and any combination, do:
      24" Box Jump - 30 reps
      Pullup - 30 reps
      Pushup (1.5 REP) - 30 reps
      Goblet Squat - 30 reps
      Overhead Plate Walk - 200 meters
      Run 800 meters

1/10/20

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

#1  Cable Row - 6 sets x 10 reps
      Same weight all 6 sets.
      Do a set every 2 minutes (0:00, 2:00, 4:00, 6:00, 8:00, 10:00).

#2  Do 4 rounds of:
      Run 200 meters
      Medicine Ball Wall Ball - 12 reps
      Inverted Row - 12 reps (legs straight, heels on bench)
      (continuous work)

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Same weight all 4 sets.  

1/9/20

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      5 sets x 3 reps
      Start light then add weight each set.  Finish heavier than 1/3/20.

#2  This is 6 rounds:
      Hand Release Pushup       22-20-18-16-14-12 reps
      BB Row                              8 reps each round at 135 lbs
      Air Squat                           16 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Same weight for rack press for all 6 rounds.
      Rest between rounds.

#3  Do 3 rounds of:
      BB Incline Bench Press - 6 reps
      Standing BB Curl - 6 reps
      Same weight all 3 rounds.
      

1/7/20

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 - 5 sets x 6 reps
      Start light then add weight each set.  Finish heavier than 1/1/20.

#2  In any order and any combination do:
      24" Box Jump - 20 reps
      BB Row - 30 reps at 135 lbs
      Medicine Ball Wall Ball - 40 reps
      Double Under - 50 reps
      Plate Overhead Walk - 100 meters
      Run 400 meters
      (This is continuous work.)

1/6/20

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 first breaks
      contact with the floor.  Add weight each set.  Finish heavier than 12/31/19.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep.
      4 sets x 5 reps
      Start light, then add weight each set.  

#3  Do 2 rounds of:
      Pullup - 15 reps
      BB Back Squat - 15 reps at 45% of back squat 1RM
      REST ONE MINUTE
      Inverted Row - 15 reps
      Burpee - 25 reps
      REST ONE MINUTE
      Cable Row - 15 reps at 100 lbs
      American Kettlebell Swing - 35 reps
      REST ONE MINUTE
      DB Incline Bench Press - 15 reps
      Air Squat - 45 reps
      REST ONE MINUTE

1/4/20

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 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 round.
      Finish heavier than 12/29/19.

#2  Do 4 rounds of:
      DB Reverse Fly - 12 reps
      BB Back Squat - 6 reps
      BB Push Press - 6 reps
      18" DB Step Up - 6 reps each side

      This is continuous work.
      Use the same barbell and same weight for the back squat and push press.

1/3/20

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light then add weight each set.  Finish heavier than 12/28/19.

#2  Do 5 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 1 minute

#3  Do 4 rounds of:
      BB Incline Bench Press - 10 reps
      Standing BB Curl - 10 reps
      Same weight for all 4 rounds.  

1/1/20

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 12/26/19.

#2  Do 3 rounds of:

      Medicine Ball Wall Ball - As many reps as you can in 45 seconds.
      REST 45 seconds
      Cable Row - As many reps as you can in 45 seconds at 100 lbs.
      REST 45 seconds
      Plank (elbows and toes) - Hold for 45 seconds.
      REST 45 seconds