3/31/20

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

#1  Standing BB Push Press - 5 sets x 6 reps
      Start light then try to add weight each set.

#2  Do 6 rounds of:
      BB Ground to Overhead - 3 reps
      BB Row - 6 reps
      Seated DB Shoulder Press - 9 reps
      Goblet Squat - 12 reps
      Overhead Bumper Plate Walk - 25 meters
      (continuous work)

3/30/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - regular tempo
      Work up to a moderately heavy set of 3 reps.
      Heavier than your top set of 6, but leave room to go heavier on 
      4/5/20 and 4/11/20.
      Then take of 10% and do 3 more sets x 3 reps.

#2  Start a timer.
      EVEN minutes - Medicine Ball Wall Ball - 8 reps
      ODD minutes - In any order and any combination, do:
            Pullup - 40 reps
            Pushup - 80 reps (not hand release)
            Air Squat - 120 reps
      
      You are done with #2 when you finish all reps of pullup, pushup, air squat.

#3  BB Clean Grip Deadlift 
      Work up to a moderately heavy set of 3 reps.
      Heavier than your top set of 6, but leave room to go heavier on
      4/5/20 and 4/11/20.
      No drop sets.

3/28/20

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 8 reps
      Standing Alternating DB Curl - 8 reps each side
      Same weight all 4 rounds.  Go heavier than 3/22/20.

#2  Do 4 rounds of:
      Sledgehammer VS Tire - 40 seconds (20 sec per side)
      Burpee Pullup - 10 reps
      REST until heart rate is below 60% of max (220 - age)
      DB Lateral Raise - 12 reps
      BB Back Squat at 45% of 1 Rep Max - 12 reps
      REST until heart rate is below 60% of max (220 - age)

#3  In any order and any combination, do:
      Banded Tricep Pressdown - 90 reps
      Standing Unweighted BB Curl - 90 reps

3/27/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Inverted Row - 3 sets x 10 reps with a 2 second PAUSE at the top of each rep
      The goal is to do these with legs straight and heels on a bench.
      You can break this down into smaller sets and/or have your feet flat on the
      ground to get through all reps, just get all 30 reps.

#2  Do 4 rounds of:
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep
      DB Row - 10 reps each side (heavy)

      For the bench press, start with a moderate weight, then add weight each round.
      Finish heavier than 3/21/20.
      Stick with the same weight for the rows for all 4 rounds.  Go heavier than 3/21.

#3  Do one round of:
      Air Squat - 50 reps
      Run 500 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in tire
      Run 500 meters
      DB Thruster - 25 reps
      (continuous work)

#4  BB Incline Bench Press
      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps
      Start with a moderate weight for 9 reps, then add weight for the set of 6
      and again of the set of 3.  Then go as light as you need to, to complete the 
      set of 15.  Rest between sets.  

3/25/20

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight all 4 sets.
      Go heavier than 3/19/20.

#2  Do 3 rounds of:
      Burpee Pullup           7-10-13 reps
      Plate Front Raise      9-12-15 reps
      BB Row                     11-14-17 reps
      DB Lateral Raise      13-16-19 reps
      REST 2 minutes between rounds.  

      Stick with the same weight for all 3 rounds for front raises,
      rows, and lateral raises.  

3/24/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - regular tempo
      Work up to a heavy set of 6 reps
      Then take off 10% and do 3 more sets x 6 reps
      Go heavier than 3/18/20.

#2  Start a timer.  With a partner, in 15 minutes, 
      do as many rounds as you can of:
      Run 100 meters
      DB Row - 16 reps (8 reps each side, heavy)
      Hand Release Pushup - 16 reps
      Medicine Wall Ball - 12 reps
      Air Squat - 24 reps

      Alternate exercises between partners.  Partner A runs, then
      Partner B does DB rows.  Partner A does pushups, then Partner B
      does wall balls.  Partner A does air squats, then Partner B runs.
      Continue alternating exercises until you reach the time limit.

#3  BB Clean Grip Deadlift 
      Work up to heavy set of 6 reps.
      No drop sets.  Go heavier than 3/18/20.

3/22/20

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Back Squat - 15 reps

#1  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 8 reps
      Standing Alternating DB Curl - 8 reps each side
      REST 1 minute between rounds.

#2  In 12 minutes, do as many rounds as you can of:
      Run 100 meters
      Air Squat - 25 reps
      DB Farmer's Carry - 50 meters (DB in each hand)
      Tire Pull - 25 meters, (25 lbs in tire, walking backward)
      (continuous work)

#3  In any order and any combination, do:
      Banded Tricep Pressdown - 80 reps 
      Standing Unweighted BB Curl - 80 reps

      If you don't have a band, do light cable pressdowns. 

3/21/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      DB Bench Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Inverted Row - 3 sets x 10 reps with a 2 second PAUSE at the top of each rep
      Goal is to do these with legs straight and heels on a bench.
      You can break this down into smaller sets and/or have your feet flat on the ground
      to get through all reps, just get all 30 reps.  

#2  Do 4 rounds of:
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep
      DB Row - 10 reps each side (heavy)

      For the bench press, start with a moderate weight and add weight each round.
      For the rows, stick with the same weight all 4 rounds.  

#3  Start a timer.  Round 1 looks like this:
      0:00 - Goblet Squat - 13 reps (you pick the weight)
      1:00 - Pushup - 13 reps (not hand release)
      2:00 - BB Row - 13 reps (you pick the weight)
      3:00 - Burpee - 13 reps

      Round 2 starts at 4:00 and do 16 reps each exercise.
      Round 3 starts at 8:00 and do 19 reps each exercise.
      Round 4 starts at 12:00 and do 22 reps each exercise.

      You are done when you either finish 4 rounds, or you fail to complete the
      required number of reps before the start of the next minute.

#4  BB Incline Bench Press
      1 set x 13 reps, 1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps
      Start light then add weight each set.  Finish heavier than 3/15/20.

3/19/20

Warmup - With an unweighted BB, do 2 rounds of:
      Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight all 4 sets. Go heavier than 3/13/20, but
      leave room to go up in weight again on 3/25/20.

#2  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps (recommended weight is 135 lbs)
      24" Box Jump - 16 reps
      Inverted Row - 24 reps
      American Kettlebell Swing - 32 reps
      DB Lateral Raise - 40 reps

      At 3:00, 6:00, 9:00, etc. run 100 meters.
      Do not run at 0:00.  Get in 3 minutes of work before your first run.
      You are done when you complete all reps of ground to overhead, box jump,
      inverted row, kettlebell swing, and lateral raise.

3/18/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - regular tempo
      Work up to a moderately heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps.
      Go heavier than 3/12/20, but still leave room to go up on 3/24.

#2  Do 2 rounds of:
      BB Thruster - 5 reps with a 2 sec PAUSE at the top of each rep (you pick weight)
      18" Squat Box Jump - 10 reps (full depth on each rep)
      Pullup - 15 reps
      Pushup - 20 reps (not hand release)
      Double Under - 25 reps
      Sledgehammer VS Tire - 30 seconds each side
      Air Squat - 35 reps
      Plate Pull - 40 feet

      REST 2 minutes between rounds.  

#3  BB Clean Grip Deadlift 
      Work up to a moderately heavy set of 6 reps.
      No drop sets.
      Go heavier than 3/12/20, but still leave room to go up on 3/24.

3/16/20

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

#1  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 10 reps
      Standing BB Curl - 10 reps
      Same weight all 4 rounds.
      Go heavier than 3/10/20.
      REST between rounds.

#2  Start a timer.
      EVEN minutes - Inverted Row - 10 reps each even minute
      ODD minutes - Medicine Ball Wall Ball - 60 total reps

      You are done with #2 when you complete 60 total wall balls.

#3  Do 4 rounds of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      Standing DB Hammer Curl - 10 reps
      Same weight all 4 rounds for the hammer curl.  Go heavier than 3/10/20.
      REST between rounds.  

3/15/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Cable Row with a 2 second PAUSE at the top of each rep
      3 sets x 10 reps
      Same weight for all 3 sets.
      Go heavier than 3/9/20.

#2  Do 4 rounds of:
      BB Row - 10 reps
      BB Bench Press (1.5 REP) - 6 reps

      Start with a moderate weight for rows and presses.
      Add weight each round.  Finish heavier than 3/9/20.

#3  In any order and any combination, do:
      Air Squat - 80 reps
      Unweighted BB Standing Shoulder Press - 40 reps
      Pullup - 40 reps
      Burpee - 40 reps
      Plank - 2 minutes
      Run 400 meters
      DB Waiter's Walk - 100 meters 
      
      For the waiter's walk, have a DB in each hand.  50 meters with left
      hand overhead and 50 meters with right hand overhead.  

#4  BB Incline Bench Press
      1 set x 13 reps, 1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps
      Start light, then add weight each set.  Finish heavier than 3/9/20.

3/13/20

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps at a moderate weight
      Same weight all 4 sets.

#2  In 12 minutes, do as many rounds as you can of:
      30" Box Jump - 5 reps
      Goblet Squat - 10 reps
      BB Row - 5 reps (recommended weight is 155 lbs)
      DB Lateral Raise - 10 reps
      (continuous work)

3/12/20

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

#1  BB Back Squat - regular tempo
      Work up to a moderately heavy set of 6 reps.
      Go heavier than your top set of 10 reps from 3/6/20, but
      leave room to go heavier for sets of 6 on 3/18 and 3/24.
      After your top set, take off 10% and do 3 more sets x 6 reps.

#2  Every minute on the minute, you will do
      Pullups
      Pushups (not hand release)
      Air Squats

      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, every minute.

      So if you pick 3, 6, and 9, it would look like this:
      0:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 9 reps
      1:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 9 reps, etc.  

      15 total rounds.  Last round starts at 14:00.

      Pick numbers that are challenging but you can get through all 15 rounds
      without decreasing your numbers.

#3  BB Clean Grip Deadlift
      Work up to a moderately heavy set of 6 reps.
      Go heavier than your top set of 10 reps from 3/6/20, but 
      leave room to go heavier for sets of 6 on 3/18 and 3/24.
      No drop sets.  

3/10/20

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

#1  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 10 reps
      Standing BB Curl - 10 reps
      Same weight all 4 rounds.
      Go heavier than 3/4/20.
      REST between rounds.

#2  Start a timer.
      EVEN minutes - BB Push Press - 4 reps
      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
      DB Reverse Fly - 50 reps

      You are done with #2 when you finish all reps of burpee, swing, 
      and reverse fly.

#3  Do 4 rounds of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      Standing DB Hammer Curl - 10 reps (both arms at same time)
      Same weight all 4 rounds for the hammer curl.  Go heavier than 3/4/20.
      REST between rounds.  

3/9/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Cable Row with a 2 second PAUSE at the top of each rep
      3 sets x 10 reps 
      Same weight all 3 sets.
      Go heavier than 3/3/20.

#2  Do 4 rounds of:
      BB Row - 10 reps
      BB Bench Press (1.5 REP) - 6 reps

      Start with a moderate weight for rows and presses.
      Add weight each round.  Finish heavier than 3/3/20.

#3  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 until heart rate is below 60% of max

#4  BB Incline Bench Press
      1 set x 13 reps, 1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps
      Start light, then add weight each set.  

3/7/20

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 heavier than 3/1/20.
      Try to add weight each set.
      Start and finish each rep with the barbell resting across your traps.

#2  Do one round of:
      Pullup - 20 reps
      Plate Pull - 80 feet
      DB Lateral Raise - 20 reps
      Air Squat - 60 reps
      BB Row - 20 reps
      American Kettlebell Swing - 40 reps
      Medicine Ball Wall Ball - 20 reps
      (This is continuous work.)  

3/6/20

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 Back Squat - regular tempo
      Work up to a heavy set of 10 reps
      Heavier than 2/29/20.
      Then take off 10% and do 3 more sets x 10 reps.

#2  Do 5 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - Burpee - 7 reps
      2:00 - Tire Pull - 50 lbs in tire, as far as you can go in 20 seconds

      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.
      You are walking backward for the tire pulls.

#3  BB Clean Grip Deadlift - regular tempo
      Work up to a heavy set of 10 reps.
      Heavier than 2/29/20.
      No drop sets.  

3/4/20

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

#1  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 10 reps
      Standing BB Curl - 10 reps
      Same weight all 4 rounds.
      REST between rounds.

#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

      A) Medicine Ball Wall Ball - 12 reps
      B) DB Reverse Fly - 15 reps
      C) DB Step Up - 20 reps (10 reps each side, 18” box)
      D) Double Under - 30 reps
      E) Run 500 meters

      Rest 60 seconds between rounds.

#3  Do 4 rounds of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2” apart)
      Standing DB Hammer Curl - 10 reps (both arms at same time)
      Same weight all 4 rounds.
      REST between rounds.

3/3/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Cable Row with a 2 second PAUSE at the top of each rep
      3 sets x 10 reps - Same weight all 3 sets.

#2  Do 4 rounds of:
      BB Row - 10 reps
      BB Bench Press (1.5 REP) - 6 reps

      Start with a moderate weight for rows and presses.  Try to add
      weight each round.

#3  BB Incline Bench Press (regular tempo)
      6 sets x 3 reps
      Start with a moderate weight.  Try to add weight each set.  

#4  Do 4 rounds of:
      EVEN minutes - Handstand Hold - 30 seconds
      ODD minutes - Pullup - 12 reps

      Last set of pullups begins at 7:00.  
      At 8:00, begin 4 rounds of:
      EVEN minutes - Air Squat - 25 reps
      ODD minutes - Hand Release Pushup - 15 reps

      Do the handstand holds in front of a wall.  Put your
      heels against the wall for balance.  If you can't do handstand holds,
      do overhead barbell hold for 30 seconds.  

3/1/20

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 heavier than 2/24/20.  Add weight each set.
      Start and finish each rep with the barbell resting across your traps.

#2  Do one round of:
      Unweighted BB Thruster - 25 reps (lock out each rep)
      Inverted Row - 25 reps
      REST 90 seconds
      Plate Front Raise - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      REST 90 seconds
      Goblet Squat - 25 reps
      BB Shrug - 25 reps