5/30/20

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

#1  Standing BB Shoulder Press - 4 sets x 6 reps
      Set 1 - 6 reps at a moderately heavy weight
      Sets 2, 3, and 4 - 6 reps at 90% of weight you used for set 1
      Go heavier than 5/24/20.

#2  Do 3 rounds of:
      Toes to Bar - 8 reps
      DB Thruster - 10 reps
      Inverted Row - 12 reps
      Plate Front Raise - 14 reps
      DB Row - 16 reps (8 reps each side, heavy)
      American Kettlebell Swing - 18 reps

      REST one minute between rounds.  

5/29/20

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

#1  BB Front Squat + Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight
      Set 3 - back down to 90%
      Go heavier than 5/23.

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

      A) Burpee - 10 reps
      B) BB Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Run 400 meters

      REST one minute between rounds.

5/27/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  Clean Grip Deadlift - 1 set x 10 reps
      Work up to a moderately heavy set of 10 reps.
      Not a max set.  Leave room to go up on 6/2 and 6/8.

#2  In any order and any combination, do:
      Pullup - 30 reps
      Medicine Ball Wall Ball - 30 reps
      Inverted Row - 30 reps
      Double Under - 60 reps

      Work EVEN minutes, rest ODD minutes until you complete all reps.

5/26/20

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

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 72.5% of 1RM
      Set 2 - 6 reps at 82.5%
      Sets 3 and 4 - 6 reps at 72.5%

#2  This is continuous work.  In 12 minutes, do as many rounds as you can of:
      DB Row - 8 reps each side (heavy)
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 12 reps
      BB Row - 8 reps at 135 lbs
      Burpee - 8 reps
      DB Farmer's Walk - 50 meters

#3  BB Incline Bench Press 
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Start light and add weight each set.  

     

5/24/20

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

#1  Standing BB Shoulder Press - 4 sets x 6 reps
      Set 1 - 6 reps at a moderate weight
      Sets 2, 3, and 4 - 6 reps at 90% of weight you used for set 1

      This should not be a max set of 6.  Leave room to go up on 5/30 and 6/5.

#2  Do 2 rounds of:
      DB Row - 10 reps each side (heavy)
      Medicine Ball Wall Ball - 20 reps
      REST ONE MINUTE
      BB Overhead Hold - 30 seconds at 135 lbs
      Air Squat - 30 reps
      REST ONE MINUTE
      Bear Crawl - 50 meters
      Tire Pull - 50 meters with 50 lbs in tire walking backward
      REST ONE MINUTE

5/23/20

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

#1  BB Front Squat + Back Squat 
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight
      Set 3 - back down to 90%
      Go heavier than 5/17/20.

#2  Start a timer.
      EVEN minutes, do 10 reps of BB Row
      ODD minutes, do 10 reps of Goblet Squat

      When you are not doing rows or goblet squats,  
      in any order and any combination, do:
      Burpee - 50 reps
      Pullup - 50 reps
      You are done with #2 when you finish all reps of burpee and pullup.  

5/21/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  BB Inverted Row - 5 sets x 10 reps
      Legs straight and heels on a bench.

#2  Start a timer.  This is 8 rounds.
      BB Back Squat (40% of 1RM)      1-2-3-4-5-6-7-8 reps
      DB Row - 6 reps each side each round (heavy)
      Unweighted BB Standing Shoulder Press     11-10-9-8-7-6-5-4 reps

      At 3:00, 6:00, 9:00, etc. run 100 meters, until you finish all 8 rounds.
      Continuous work.  

5/20/20

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  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 70% of your 1 Rep Max
      Set 2 - 6 reps at 80% 
      Sets 3 and 4 - 6 reps at 70%

#2  Start a timer.  Work 4 minutes, then rest 1 minute, work 4 minutes,
      then rest 1 minute, etc. until you complete all reps.
      In any order and any combination, do:
      Pullup - 40 reps
      Overhead Bumper Plate Walk - 200 meters
      BB Row - 40 reps at 135 lbs
      Air Squat - 100 reps
      Clean Grip Deadlift - 20 reps 
      Run 800 meters

      For the deadlift, pick a weight that is heavy but you can still get all reps
      with good technique.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light then add weight each set.
      Try to go heavier on each set than 5/14/20.  

5/18/20

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then add weight each set.
      Try to finish heavier than 5/12/20.

#2 Start a timer.  Do 3 rounds of:
      0:00 - Burpee - 12 reps, then BB Row - 15 reps
      2:00 - 18" Squat Box Jump - 15 reps, then Unweighted BB Standing Sh Press - 15 reps
      4:00 - Goblet Squat - 18 reps, then standing DB Hammer Curl - 15 reps

      Round 2 starts at 6:00.  Round 3 starts at 12:00.  
      For the hammer curls, both arms at the same time.

5/17/20

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

#1  BB Front Squat + Back Squat
      3 sets x (3 front squats + 6 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight
      Set 3 - back down to 90%

      Goal should be heavier than your top set from 5/11, but not a max.
      Leave room to go up on 5/23 and 5/29.

#2  Do one round of:
      Tire Pull - 50 meters with 50 lbs in tire, walking backward
      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

5/15/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  BB Inverted Row - 4 sets x 10 reps
      Legs straight and heels on a bench.

#2  Do 4 rounds of:
      Bumper Plate Overhead Walk - 50 meters
      Goblet Squat - 16 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Pullup - 8 reps
      Clean Grip Deadlift - 4 reps

      This is continuous work.  Pick a weight for the deadlifts that is challenging
      but you can maintain good technique for all 4 rounds.

5/14/20

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  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 67.5% of 1RM
      Set 2 - 10 reps at 77.5% 
      Set 3 and Set 4 - 10 reps at 67.5%

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 10 reps
      Unweighted BB Thruster - 10 reps
      DB Row - 6 reps each side (heavy)
      BB Row - 10 reps
      Plate Pull - 40 feet

      Only one partner is working at a time.
      ALTERNATE EXERCISES.  
      Partner A does DB Incline, then Partner B does Thruster.
      Partner A does DB Row, then Partner B does BB Row.
      Partner A does Plate Pull, then Partner B does DB Incline, etc.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start light then add weight each set.  
      Finish with a moderately heavy set of 3, but leave room to go up on 5/20.  

5/12/20

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then add weight each set.
      Finish with a moderately heavy set of 10 reps (heavier than 5/6/20).

#2  Do one round of:
      DB Incline Bench Press - 21 reps
      Inverted Row - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps
      Medicine Ball Wall Ball - 9 reps
      REST one minute
      Unweighted BB Thruster - 15 reps
      REST one minute
      DB Incline Bench Press - 9 reps
      Inverted Row - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps
      Medicine Ball Wall Ball - 21 reps

5/11/20

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

#1  BB Front Squat + Back Squat
      2 sets x (4 + 8) reps
      One set is 4 front squats, rack it, then 8 back squats, all at the same weight
      Set 1 - 4 + 8 reps at 90% of goal weight for today
      Set 2 - 4 + 8 reps at goal weight for today
      No drop sets.
      Go heavier than 5/5/20.

#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, press, and air squat.  

5/9/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  BB Row - 5 sets x 8 reps
      Start light then work up to a heavy set of 8 reps.
      Finish heavier than your top set from 5/3/20.

#2  This is 5 rounds of continuous work:
      Unweighted BB Standing Shoulder Press        18-15-12-9-6 reps
      Tire Pull (walking backward, 50 lbs in tire)     25 meters
      Goblet Squat                                                        15 reps
      Inverted Row                                                       6-9-12-15-18 reps

5/8/20

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 65% of 1 Rep Max
      Set 2 - 10 reps at 75% 
      Set 3 and Set 4 - 10 reps at 65%

#2  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 30 reps
      1:00 - Hand Release Pushup - 24 reps 
      2:00 - Pullup - 16 reps
      3:00 - Burpee - 16 reps
      4:00 - REST

      For round 2, SUBTRACT 3 reps from each exercise.
      air squat - 27 reps, pushup - 21 reps, pullup - 13 reps, burpee - 13 reps
      Round 2 starts at 5:00.

      For round 3, again SUBTRACT 3 reps from each exercise.
      air squat - 24 reps, pushup - 18 reps, pullup - 10 reps, burpee - 10 reps
      Round 3 starts at 10:00. 

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      For each set, go heavier than your sets of 7, 5, and 3 reps from 5/2/20.

5/6/20

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Start light then add weight each set.
      Finish with a moderately heavy set of 10.

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 25 reps
      Inverted Row - 25 reps
      Plate Front Raise - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      DB Lateral Raise - 25 reps

      Work for 2 minutes, REST for 1 minute, work for 2 minutes, REST for 1 
      minute, etc. until you complete all reps.  

5/5/20

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 + 8) reps
      So one set is 4 front squats, rack it, then 8 back squats, all at the same weight.
      Set one - 4 + 8 reps at 90% of your goal weight for today
      Set two - 4 + 8 reps at goal weight for today
      No drop sets.
      Go heavier than 4/29, but leave room to go up again on 5/11.

#2  In 12 minutes, do as many rounds as you can of:
      Clean Grip Deadlift - 3 reps 
      DB Alternating Incline Bench Press - 6 reps each side
      DB Row - 6 reps each side (heavy)
      DB Thruster - 12 reps
      (continuous work)

      For the deadlift, pick a weight that is challenging but you can still move
      the weight with good technique for all rounds.
      

5/3/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  BB Row - 5 sets x 8 reps
      Start light then work up to a heavy set of 8 reps.
      Finish heavier than 4/27/20.

#2  This is 4 rounds of continuous work:
      Burpee Pullup                                                   6-8-10-12 reps
      Unweighted BB Standing Shoulder Press      14-12-10-8 reps
      Unweighted BB Back Squat                             15 reps each round
      Inverted Row                                                     6-8-10-12 reps
      Plate Front Raise                                               14-12-10-8 reps

5/2/20

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

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 60% of your 1 Rep Max
      Set 2 - 10 reps at 70%
      Set 3 and Set 4 - 10 reps back down at 60%

#2  Run 400 meters, then immediately begin:
            For 15 minutes, every minute on the minute do:
            Pullups
            Pushups (not hand release)
            Air Squats

            You pick the number of reps for each exercise.  For example, if you pick
            4 pullups, 7 pushups, and 10 air squats, this is the number of reps you do
            of each exercise, every minute.

            So if you pick 4, 7, and 10 it would look like this:
            0:00 - 4 pullups, 7 pushups, 10 air squats
            1:00 - 4 pullups, 7 pushups, 10 air squats, etc. 
  
            15 total rounds.  Pick numbers that are challenging but you can get through
            all 15 rounds without decreasing your numbers.

      After you finish the 15 rounds, immediately run 400 meters.

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start light then add weight each set.