2/29/20

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 Back Squat - regular tempo
      Work up to a moderately heavy set of 10 reps.
      Heavier than 2/23/20.
      Leave room to go up in weight on 3/6/20. 
      Then take off 10% and do 3 more sets x 10 reps.

#2  In 12 minutes, do as many rounds as you can of:
      BB Front Squat - 4 reps
      BB Push Press - 4 reps
      Pullup - 8 reps
      Burpee - 12 reps
      Run 200 meters

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

#3  BB Clean Grip Deadlift - regular tempo
      Work up to a moderately heavy set of 10 reps.
      Heavier than 2/23/20.
      Leave room to go up in weight on 3/6/20.
      No drop sets.

2/27/20

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps
      Standing DB Shoulder Press - 10 reps

#1  Cable Row - 1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 21 reps
      Start heavier than 2/21/20.
      Add weight for sets 2, 3, and 4.
      For the set of 21, go back to the same weight you used for the set of 15.

#2  In 10 minutes, do as many rounds as you can of:
      BB Back Squat at 45% of 1RM       4-5-6-7 reps...
      Inverted Row                                     7-8-9-10 reps...
      Hand Release Pushup                       10-11-12-13 reps...

      This is continuous work.
      For round 1, do 4 squats, 7 rows, and 10 pushups.
      For round 2, do 5 squats, 8 rows, and 11 pushups, etc.  

2/26/20

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

#1  BB Bench Press - Work up to a max set of 3 reps
      Then take off 10% and do 3 more sets x 3 reps.
      Finish heavier than 2/20/20.

#2  Run 800 meters in less than 4:00.  Then immediately begin:
      BB Row at 135 lbs               1-2-3-4-5-6-7-8-9-10 reps
      Medicine Ball Wall Ball      10-9-8-7-6-5-4-3-2-1 rep

      1 row, then 10 wall balls, then 2 rows, then 9 wall balls etc.

#3  BB Incline TEMPO - 5 sets x 5 reps
      Take 5 seconds to lower the weight on each rep.
      Regular tempo on the way up.
      Start light, then add weight.  Finish heavier than 2/20/20.  

#4  Standing BB Curl - 4 sets x 15 reps
      Same weight all 4 sets.  Go heavier than 2/20/20.

2/24/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Seated DB Shoulder Press - 9 reps (light weight)
      Air Squat - 12 reps

#1  Standing BB Behind the Neck 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.
      Start and finish each rep with the barbell resting across your traps.
      
#2  With a partner, alternate whole rounds of:
      BB Row - 8 reps at 135 lbs
      Medicine Ball Wall Ball - 8 reps

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

2/23/20

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Back Squat - regular tempo
      Work up to a moderate set of 10 reps.
      Leave room to go up in weight on 2/29 and 3/6.
      Then take off 10% and do 3 more sets x 10 reps.
      
#2  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps
      24" Box Jump - 16 reps
      Cable Row - 24 reps at 100 lbs
      American Kettlebell Swing - 32 reps
      Unweighted BB Standing Shoulder Press - 40 reps (lock out every rep)

      At 3:00, 6:00, 9:00, etc. run 100 meters.
      Don't run at 0:00.  Get in 3 minutes of work before your first run.
      You are done with #2 when you finish all rounds of ground to overhead,
      box jump, row, swing, and pushup.  

#3  BB Clean Grip Deadlift - regular tempo
      Work up to a moderate set of 10 reps.
      Leave room to go up in weight on 2/29 and 3/6.
      No drop sets.  

2/21/20

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps
      Standing DB Shoulder Press - 10 reps (light weight)

#1  Cable Row
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 21 reps
      Start with a moderate weight, then add weight for sets 2, 3 and 4.  
      Then for the set of 21, go back to the same weight you used for the set of 15 reps.

#2  In any order and any combination, do:
      Clean Grip Deadlift - 10 reps at 225 lbs
      Sledgehammer VS Tire - 20 reps each side
      Goblet Squat - 30 reps
      Hand Release Pushup - 30 reps
      BB Row - 30 reps at 135 lbs

      WORK during EVEN minutes.
      REST during ODD minutes.

2/20/20

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 - work up to a moderately heavy set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.
      Pick a top weight that is challenging but not a max set of 3.
      Your top set should be heavier than 2/14/20, but still
      leave room to go up in weight on 2/26/20.

#2  Do 4 rounds of:
      Pullup - 10 reps
      Medicine Ball Wall Ball - 15 reps
      REST until heart rate is below 60% of max
      Burpee - 10 reps
      Tire Pull - 50 meters (empty tire, walking backward)
      REST until heart rate is below 60% of max

#3  BB Incline TEMPO - 5 sets x 5 reps
      Take 5 seconds to lower the weight on each rep.
      Regular tempo on the way up.  
      Start light, then add weight.  Finish heavier than 2/14/20.  

#4  Standing BB Curl - 4 sets x 15 reps
      Same weight all 4 sets.  
      

2/18/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Seated DB Shoulder Press - 9 reps
      Air Squat - 12 reps

#1  Standing BB Shoulder Press 
      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 then add weight each set.

#2  Do 4 rounds of:
      Clean Grip Deadlift - 3 reps at 225 lbs
      Inverted Row - 9 reps
      Unweighted BB Back Squat - 15 reps
      Standing BB Overhead Hold - 30 seconds at 135 lbs

      Rest at least one minute between rounds.  

2/17/20

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  Do 10 rounds of:
      EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM (regular tempo)
      ODD minutes - 30" Box Jump - 3 reps

      Last round starts at 18:00.  

#2  In any order and any combination, do:
      Burpee - 40 reps
      BB Row - 40 reps
      Pushup - 40 reps (not hand release)
      Air Squat - 40 reps
      Pullup - 40 reps
      Double Under - 80 reps
      Run 800 meters

      (continuous work)

2/15/20

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

#1  BB Row - 6 sets x 5 reps
      Start with a moderate weight, then add weight each set.
      Finish heavier than your top set from 2/9/20.

#2  In 10 minutes, do as many rounds as you can of:
      Hand Release Pushup - 12 reps
      Inverted Row - 12 reps
      Goblet Squat - 12 reps
      Overhead Bumper Plate Walk - 50 meters
      (continuous work)

2/14/20

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

#1  BB Bench Press - work up to a moderately heavy set of 3 reps
      Choose a top weight that is challenging but not a max set of 3.
      Leave room to go up in weight on 2/20 and 2/26.
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 3 rounds of:
      BB Push Press - 5 reps
      Pullup - 8 reps
      Burpee - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Air Squat - 20 reps
      DB Farmer's Walk - 100 meters
      (this is continuous work)

#3  BB Incline TEMPO Bench Press - 5 sets x 5 reps
      Take 5 seconds to lower the weight on each rep.
      Regular tempo on the way up.  
      Start light, then add weight.  

#4  EZ Curl Bar 21s - 3 sets x 21 reps
      Finish heavier than 2/8/20.

2/12/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

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

#2  In any order and any combination, do:
      Negative Pullups - 12 reps
      Seated DB Shoulder Press - 36 reps
      BB Back Squat - 48 reps (40% of 1RM)

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

2/11/20

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

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

#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 2/5/20.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps at REGULAR tempo.

#3  In 15 minutes, do as many rounds as you can of:
      Air Squat - 20 reps
      Plate Front Raise - 12 reps
      BB Row - 12 reps 
      Goblet Squat - 16 reps
      Hand Release Pushup - 12 reps
      Pullup - 8 reps

      For the duration of the 15 minutes, work for 3 minutes, then
      rest for 1 minute, work for 3 minutes, then rest for 1 minute, etc.
      At the start of each 3 minutes, pick up where you left off at the end
      of the previous 3 minutes.  

2/9/20

Warmup - Do 2 rounds of:
      Cable Row - 10 reps (light weight)
      Standing DB Shoulder Press - 10 reps (light weight)
      Air Squat - 10 reps

#1  Clean Grip BB Row - 6 sets x 5 reps
      Start with a moderate weight.  Add weight each set.
      Finish heavier than 2/3/20.

#2  Do 4 rounds of:
      DB Thruster      10-12-14-16 reps
      Pullup                 8-10-12-14  reps
      Goblet Squat      12-14-16-18 reps
      DB Row               6-8-10-12 reps each side
      
      REST one minute between rounds.
      Round 1 is 10 thrusters, 8 pullups, 12 squats, 6 db rows each side.
      Round 2 is 12 thrusters, 10 pullups, 14 squats, 8 db rows each side, etc.  

2/8/20

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

#1  Do one round of:
      Burpee - 15 reps
      Plate Pull - 80 feet
      Air Squat - 35 reps
      Inverted Row - 15 reps
      American Kettlebell Swing - 25 reps

#2  BB Bench Press + NEGATIVE - 4 sets x 6 reps + 1 Negative Rep
      Take 10 seconds to lower the weight on the negative reps.
      Have your spotter count for you and also help you rerack the weight
      after the negatives.  
      Same weight all 4 sets.  Go as heavy as you can.
      
#3  Same as #1 - Do one round of:
      Burpee - 15 reps
      Plate Pull - 80 feet
      Air Squat - 35 reps
      Inverted Row - 15 reps
      American Kettlebell Swing - 25 reps

#4  BB Incline Bench Press - 6 sets x 3 reps

      Start light, then add weight each set.

      Try to finish heavier than your top set from 2/2/20.

#5  Same as #1 - Do one round of:

      Burpee - 15 reps

      Plate Pull - 80 feet
      Air Squat - 35 reps
      Inverted Row - 15 reps
      American Kettlebell Swing - 25 reps

#6  EZ Curl Bar 21's - 2 sets x 21 reps
      Finish heavier than your top set from 2/2/20.

2/6/20

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 add weight each set.
      Try to finish heavier than your top set from 1/31/20.

#2  In 12 minutes, do as many rounds as you can of:
      DB Reverse Fly - 12 reps
      Seated Alternating DB Shoulder Press - 6 reps each side
      DB Step Up - 6 reps each side to an 18" Box 
      BB Row - 12 reps
      DB Lateral Raise - 12 reps
      Air Squat - 18 reps
      (continuous work)

2/5/20

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 1/30/20.

#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 1/30/20.

#3  Do 4 rounds of:
      Tire Pull - 50 meters, unweighted tire
      REST until heart rate is below 60% of max
      Run 250 meters
      REST until heart rate is below 60% of max 

      (theoretical max heart rate is 220 minus your age)

2/3/20

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

#1  Clean Grip BB Row - 6 sets x 5 reps
      Start with a moderate weight.  Add weight each set.
      Finish heavier than 1/28/20.

#2  Start a timer.  This is 5 rounds.
      Round 1 - 0:00 - Inverted Row - 8 reps, then Medicine Ball Wall Ball - 16 reps
      Round 2 - 2:00 - Inverted Row - 10 reps, then Medicine Ball Wall Ball - 14 reps
      Round 3 - 4:00 - Inverted Row - 12 reps, then Medicine Ball Wall Ball - 12 reps
      Round 4 - 6:00 - Inverted Row - 14 reps, then Medicine Ball Wall Ball - 10 reps
      Round 5 - 8:00 - Inverted Row - 16 reps, then Medicine Ball Wall Ball - 8 reps
      

2/2/20

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 challenging but not
      a max set of 6.  Leave room to go up in weight 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 also help you rerack the weight
      after the negative rep.

#2  Do 3 rounds of:
      BB Shrug - 20 reps
      Pullup - 20 reps
      Seated DB Shoulder Press - 20 reps
      BB Back Squat - 20 reps at 40% of your 1RM

      REST 3 minutes between rounds.

#3  BB Incline Bench Press - 6 sets x 3 reps
      Start light, then add weight each set.

#4  EZ Curl Bar 21s - 2 sets x 21 reps
      One set is:
      7 reps from the bottom of the range of motion to the middle of the range
            (from elbows extended to forearms parallel to floor each rep)
      7 reps from middle of range of motion to the top
            (from forearms parallel to floor to elbows maximally flexed each rep)
      7 reps full range of motion