4/30/20

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 Push Press - 6 sets x 3 reps
      Start light then try to add weight each set.
      Try to finish heavier than your top set from 4/24/20.

#2  With a partner, do 8 rounds of:
      Inverted Row - 8 reps
      Medicine Ball Wall Ball - 8 reps
      
      ALTERNATE ROUNDS with your partner.  Partner A does 8 rows and 8
      wall balls, then Partner B does 8 rows and 8 wall balls, going back and forth 
      until each partner has completed 8 rounds.  

4/29/20

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 Front Squat + Back Squat 
      2 sets x (4 Front Squats + 8 Back Squats)
      One set is 4 front squats, then rack it, then 8 back squats.
      Pick a light goal weight for today.
      Weights for this exercise will increase on 5/5/20 and 5/11/20.
      Do as many warmup sets as you like, then:
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at your goal weight for today

#2  Do 2 rounds of:
      Burpee - 6 reps
      Seated DB Shoulder Press - 15 reps
      Burpee - 6 reps
      Pullup - 20 reps
      Burpee - 6 reps
      Air Squat - 25 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 30 seconds each side
      Burpee - 6 reps
      Double Under - 35 reps

      REST 2 minutes between rounds.  

4/27/20

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

#1  BB Row - 5 sets x 8 reps
      Start light and then work up to a heavy set of 8 reps.

#2  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      24" Box Jump - 16 reps
      Inverted Row - 24 reps
      Goblet Squat - 32 reps
      Hand Release Pushup - 40 reps

      At 3:00, 6:00, 9:00, etc. do 8 Burpees until you complete all
      reps of ground to overhead, box jump, row, goblet squat, and pushup.

#3  EZ Curl Bar Nosebreaker - 3 sets x 15 reps
      Start light and then add weight each set.  

4/26/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps (light weight)
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Romanian Deadlift - 4 sets x 6 reps
      Start light, then add weight each set.
      Finish heavier than your sets of 10 from 4/20/20.

#2  BB Bench Press - work up to a heavy single
      Then take off 20% and do 3 sets x 3 reps

#3  Do 3 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Air Squat - 25 reps
      DB Incline Bench Press - 20 reps
      Pullup - 15 reps
      BB Back Squat - 10 reps at 45% of 1 Rep Max

      This is continuous work.

4/24/20

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 Push Press - 6 sets x 3 reps
      Start light then try to add weight each set.
      Finish heavier than your top set from 4/18/20.

#2  In any order and any combination, do:
      American Kettlebell Swing - 40 reps
      Tempo Pullups - 10 reps
      Seated DB Shoulder Press - 40 reps
      Air Squat - 80 reps
      (continuous work)

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

4/23/20

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters - R1-50% effort, R2-60%, R3-70%, R4-80%, R5-90%

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

#2  Do 10 rounds of:
      EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM
      ODD minutes - 30" Box Jump - 3 reps

#3  Do 4 rounds of:
      Cable Row - 15 reps at 50% of your bodyweight
      Medicine Ball Wall Ball - 15 reps
      REST until your heart rate is below 60% of max (220 - your age)
      Burpee - 10 reps
      Tire Pull - 25 meters with 50 lbs in the tire (walking backward)
      REST until your heart rate is below 60% of max (220 - your age)

4/21/20

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  This is 5 rounds.
      Round 1 - Do A, B, C, D and E
      Round 2 - Do B, C, D and E
      Round 3 - Do C, D and E
      Round 4 - Do D and E
      Round 5 - Do E

      A) Unweighted BB Thruster - 24 reps
      B) DB Row - 24 reps (12 reps each side, heavy)
      C) Plate Front Raise - 12 reps
      D) Banded Pull Apart - 16 reps
      E) Goblet Squat - 16 reps

#2  Do 5 rounds of: 
      Close Grip Bench Press - 10 reps
      Standing Curl (EZ Curl Bar) - 10 reps

      Same weight all 5 rounds.
      Go heavier than 4/15.
      REST between rounds.  For the close grip bench press, have your hands
      inside shoulder width, about 6" apart.  

4/20/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Romanian Deadlift - 4 sets x 10 reps
      Same weight all 4 sets.
      Go heavier than 4/14/20.

#2  BB Rack Press
      Work up to a heavy triple
      Try to go heavier than 4/14/20.
      Then take off 10% and do 3 more sets x 3 reps

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      Bear Crawl - 50 meters
      BB Row - 30 reps at 135 lbs
      Air Squat - 50 reps
      Standing Unweighted BB Shoulder Press - 30 reps

      Only one partner is working at a time.
      The number of reps for each exercise is the total for both partners.
      Break the reps up between partners however you like.
      Finish all the reps of one exercise before you move on to the next exercise.  

#4  Do 4 rounds of:
      BB Incline Bench Press + NEGATIVE      3 reps + 1 Negative Rep
      Pullup                                                            12 reps

      Start light for the incline, then add weight by feel.  Try to finish heavier than 4/14.
      Take 10 seconds to lower the weight on the negative reps.  Have a spotter count
      for you and help you rerack the weight.  REST between rounds.  

4/18/20

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

#1  Standing BB Push Press - 6 sets x 3 reps
      Start light then try to add weight each set.
      Finish heavier than your top set of 6 from 4/12/20.

#2  Do 3 rounds of:
      DB Thruster - 12 reps
      BB Shrug - 12 reps
      DB Reverse Fly - 12 reps 
      Plank - 1 minute (elbows and toes)
      BB Row - 12 reps
      DB Lateral Raise - 12 reps
      DB Row - 12 reps (6 reps each side, heavy)
      Burpee - 1 minute, as many reps as you can
      REST - 2 minutes

4/17/20

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

#1  BB Back Squat - work up to a heavy single
      Then take off 20% and do 3 sets x 3 reps.

#2  Start a timer.  
      EVEN minutes - In any order and any combination, do:
            Clean Grip Deadlift - 20 reps 
            Air Squat - 120 reps
      ODD minutes - In any order and any combination, do:
            Pullup - 40 reps
            Hand Release Pushup - 80 reps

      You are done when you complete all reps of deadlift, air squat, pullup and pushup.
      Recommended weight for deadlifts is 80% of your best triple.
      The deadlifts should be challenging, but also at a weight you can get
      all reps with good technique.

4/15/20

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  Do one round of:
      Medicine Ball Wall Ball - 15 reps
      Plate Pull - 80 feet
      Inverted Row - 15 reps
      Air Squat - 50 reps
      DB Incline Bench Press - 15 reps
      American Kettlebell Swing - 20 reps
      BB Row - 15 reps at 135 lbs
      (continuous work)

#2  Do 5 rounds of:
      Close Grip Bench Press - 10 reps
      Standing Curl (EZ Curl Bar) - 10 reps
      Sets begin at 0:00, 3:00, 6:00, 9:00, 12:00.
      Same weight all 5 rounds.  Go heavier than 4/9/20.
      For the close grip bench press, have your hands inside shoulder width,
      about 6" apart

4/14/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps (light weight)
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Romanian Deadlift - 4 sets x 10 reps
      Stick with the same weight for all 4 sets.
      Pick a moderately heavy weight.  Heavier than 4/8/20, but
      still leave room to go up in weight on 4/14/20.

#2  BB Rack Press
      Work up to a heavy triple
      Then take off 10% and do 3 more sets x 3 reps.

#3  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 starts 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.

#4  Do 4 rounds of:
      BB Incline Bench Press + NEGATIVE      3 reps + 1 Negative Rep
      Pullup                                                            12 reps

      Start light for the incline, then add weight by feel.  Try to finish heavier than 4/8.
      Take 10 seconds to lower the weight on the negative reps.  Have a spotter count 
      for you and help you rerack the weight.  REST between rounds.  

4/12/20

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

#1  BB Push Press - 5 sets x 6 reps
      Start light then add weight.
      Try to finish heavier than 4/6.

#2  Do 4 rounds of:
      Overhead BB Hold - 30 seconds
      Tire Flip Jump Through - 3 reps
      Goblet Squat - 12 reps
      DB Row - 18 reps (9 reps each side)
      Double Under - 24 reps
      REST 1 minute

4/11/20

Warmup - With an unweighted BB do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Row - 12 reps

#1  BB Back Squat - regular tempo
      Work up to a max set of 3 reps
      Then take off 10% and do 3 more sets x 3 reps

#2  Do one round of:
      Run 400 meters
      Tire Pull - 25 meters with 100 lbs in tire (walking backward)
      Air Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Inverted Row - 20 reps
      DB Lateral Raise - 20 reps
      Pushup to DB Row - 10 reps
      BB Back Squat - 20 reps at 30% of 1RM
      (continuous work)

#3  BB Clean Grip Deadlift
      Work up to a heavy set of 3 reps.
      Go heavier than 4/5/20.

4/9/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 15 reps 

#1  Start a timer.
      EVEN minutes - Standing DB Shoulder Press - 6 reps
      ODD minutes - Unweighted BB Back Squat - 10 reps

      When you are not doing standing shoulder presses or squats,
      in any order and any combination, do:
      Burpee - 30 reps
      American Kettlebell Swing - 30 reps
      DB Row - 30 reps each side (heavy)

#2  Do 5 rounds of:
      Close Grip BB Bench Press - 10 reps
      Standing Curl (EZ Curl Bar) - 10 reps
      (Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00)

      For the close grip bench press, have your hands inside shoulder width, 
      about 6" apart.  

4/8/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps (light weight)
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Romanian Deadlift - 4 sets x 10 reps
      Same weight all 4 sets.  Pick a moderately easy weight.
      Weights will go up on 4/14 and 4/20.

#2  BB Rack Press 
      Work up to a heavy triple.
      Then take off 10% and do 3 more sets x 3 reps

#3  Do 6 rounds of:
      Unweighted BB Standing Shoulder Press      6-8-10-12-14-16 reps
      Air Squat                                                           24 reps each round
      Hand Release Pushup                                       16-14-12-10-8-6 reps
      BB Row                                                               8 reps at 135 lbs each round
      (continuous work)

#4  Do 4 rounds of:
      BB Incline Bench Press + NEGATIVE           3 reps + 1 Negative Rep
      Pullup                                                                 12 reps
      
      Start light for the incline, then add weight by feel.
      Take 10 seconds to lower the weight on the negative reps.
      Have a spotter count for you and help you rerack the weight after the negative.
      (REST between rounds)

4/6/20

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.
      Finish heavier than 3/31/20.

#2  In 9 minutes, do as many rounds as you can of:
      BB Clean Grip Deadlift - 3 reps at 50% of Deadlift 1RM
      Medicine Ball Wall Ball - 6 reps
      Pullup - 6 reps
      Plate Front Raise - 12 reps
      (continuous work)

4/5/20

Warmup - With an unweighted BB do 2 rounds of:
      Standing Shoulder Press - 6 reps
      Back Squat - 9 reps
      Clean Grip Row - 12 reps

#1  BB Back Squat - regular tempo
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.
      Go heavier than 3/30/20, but still leave room to go up for
      a max set of 3 on 4/11/20.

#2  In 15 minutes, do as many rounds as you can of:
      18" Box Squat - 8 reps (full depth each rep)
      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 your 1 Rep Max
      Plank - 60 seconds (elbows and toes)
      DB Farmer's Walk - 100 meters
      (continuous work)

#3  BB Clean Grip Deadlift 
      Work up to a heavy set of 3 reps.
      No drop sets.
      Go heavier than 3/30/20, but still leave room to go up for
      a max set of 3 reps on 4/11/20.
      

4/3/20

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
      Same weight all 4 rounds.  Try to go heavier than 3/28/20.

#2  Do one round of:
      DB Alternating Incline Bench Press - 10 reps each side
      BB Row - 20 reps at 115 lbs
      Goblet Squat - 30 reps
      Run 400 meters
      REST 60 seconds
      DB Thruster - 40 pound DBs - as many reps as you can in 60 seconds
      REST 60 seconds
      Run 400 meters
      Goblet Squat - 30 reps
      BB Row - 20 reps at 115 lbs
      DB Alternating Incline Bench Press - 10 reps each side

#3  In any order and any combination, do:
      Banded Tricep Pressdown - 100 reps
      Unweighted Standing BB Curl - 100 reps

4/2/20

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 the reps.  Just make sure to 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 try to add weight each round.
      Finish heavier than 3/27/20.
      Stick with the same weight for each round for the rows.  Go heavier than 3/27.

#3  In any order and any combination, do:
      Burpee - 20 reps
      Pullup - 40 reps
      Hand Release Pushup - 60 reps
      Air Squat - 80 reps
      Double Under - 100 reps

      WORK 2 minutes, then REST 1 minute, WORK 2 minutes, then REST 1 minute, etc.

#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 the set of 9 reps.  Then add weight for the
      set of 6 reps, and again for the set of 3 reps.  Then go as light as you need to, 
      to get all 15 reps on the last set.  Try to go heavier, on all sets, than 3/27.