6/29/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Thruster - 12 reps (light weight)

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

#2  Standing BB Shoulder Press - 1 set x 20 reps
      Moderate weight.  Not a max set.

#3  In any order and any combination, do:
      BB Row - 40 reps at 115 lbs
      Burpee - 40 reps
      Overhead Bumper Plate Walk - 200 meters
      Run 400 meters
      (continuous work)

6/28/20

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
      5 sets x (1 front squat + 2 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Sets 3, 4, and 5 - back down to 90%

      Try to go heavier than 6/22.

#2  Start a timer.
      EVEN minutes - in any order and any combination, do:
            BB Ground to Overhead - 8 reps at 135 lbs
            24" Box Jump - 16 reps
            Pullup - 24 reps
            Hand Release Pushup - 32 reps
            Air Squat - 40 reps
      ODD minutes - BB Clean Grip Deadlift - 4 reps at 225 lbs

      You are done with #2 when you complete all reps of ground to overhead,
      box jump, pullup, pushup, and air squat.

6/26/20

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

#1  BB Clean Grip Deadlift - 1 set x 6 reps
      Work up to a heavy set of 6 reps.
      Go heavier than 6/20/20.

#2  With a partner, alternate whole rounds of:
      Pullup - 7 reps
      DB Thruster - 7 reps with 40 pound DB's

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

6/25/20

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

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

#2  BB Bench Press - 1 set x 20 reps
      Go heavier than 6/19.

#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 second tire pull, 10 goblet squats, run 100 meters.
      Round 2 is 10 burpees, 30 second tire pull, 13 goblet squats, run 150 meters.
      Round 3 is 13 burpees, 40 second tire pull, 16 goblet squats, run 150 meters.
      Round 4 is 16 burpees, 50 second tire pull, 19 goblet squats, run 200 meters.

6/23/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Thruster - 12 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at a heavy weight
      Sets 2, 3, 4, and 5 - 3 reps at 90% of the weight you used for set 1
      Try to go heavier than your top set from 6/17/20.

#2  This is 3 rounds:
      Plate Pull                                40 feet
      Air Squat                                25 reps
      DB Lateral Raise                   15-12-9 reps
      Pullup                                      12 reps
      Seated DB Shoulder Press     9-12-15 reps
      REST one minute

      Round 1 is 40 feet of plate pull, 25 air squats, 15 lat raises, 12 pullups, 9 presses.
      Round 2 is 40 feet of plate pull, 25 air squats, 12 lat raises, 12 pullups, 12 presses.
      Round 3 is 40 feet of plate pull, 25 air squats, 9 lat raises, 12 pullups, 15 presses.

6/22/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat + Back Squat 
      5 sets x (1 front squat + 2 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Sets 3, 4, and 5 - back down to 90%
      Go heavier than 6/16.

#2  Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 20 reps
      BB Back Squat - 20 reps at 40% of 1RM
      Carry a 45 lb plate for 200 meters (carry it any way you like, walking is fine)
      Cable Row - 20 reps at 100 lbs
      Burpee - 20 reps
      REST 4 minutes

      Time your first round, then try to beat that time in round 2.  

6/20/20

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

#1  BB Clean Grip Deadlift - 1 set x 6 reps
      Work up to a moderately heavy set of 6 reps.
      Go heavier than 6/14/20.

#2  Do one round of:
      Tire Pull - 50 meters with 75 lbs in tire (walking backward)
      Reverse Bear Crawl - 50 meters
      18" Squat Box Jump - 15 reps (full depth every rep)
      Run 400 meters
      Hand Release Pushup - 30 reps
      DB Row - 30 reps (15 reps each side) 60 pound DB or heavier
      Goblet Squat - 30 reps
      Plank - 90 seconds

      For the DB Rows, you can split up the 15 reps each side any way you want.
      For example you could do 10 left, 10 right, 5 left, 5 right, or whatever 
      combination that gets you to 15 reps each side.  

6/19/20

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

#1  BB Bench Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 82.5% of 1RM
      Set 2 - 3 reps at 92.5%
      Sets 3, 4 and 5 - 3 reps back down at 82.5%

#2  BB Bench Press - 1 set x 20 reps
      Moderate weight.  Not a max set.
      Leave room to go heavier on 6/25.

#3  Start a timer.
      EVEN minutes - In any order and any combination, do:
            BB Row - 40 reps at 135 lbs
            Unweighted BB Thruster - 40 reps
      ODD minutes - In any order and any combination, do:
            Pullup - 40 reps
            Air Squat - 80 reps

      You are done with #3 when you complete all reps of row, thruster,
      pullup and air squat.  

6/17/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at a moderately heavy weight
      Sets 2, 3, 4, and 5 - 3 reps at 90% of the weight used for set 1
      Go heavier than your top set from 6/11, but leave room to go up
      again on 6/23.

#2  Do 4 rounds of:
      Sledge VS Tire - 40 seconds (20 seconds per side)
      Burpee Pullup - 10 reps
      REST until heart rate is below 60% of max (220 minus your age)
      Unweighted BB Standing Shoulder Press - 12 reps
      BB Back Squat - 12 reps at 45% of 1RM
      REST until heart rate is below 60% of max (220 minus your age)

6/16/20

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
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - Goal weight for today
      Sets 3 and 4 - back down to 90%
      Go heavier than 6/10/20.

#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 in 20 seconds

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

6/14/20

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

#1  BB Clean Grip Deadlift - 1 x 6 reps
      Work up to a moderately heavy set of 6 reps.
      Go heavier than 6/8/20.

#2  Start a timer.
      EVEN minutes - Air Squat - 15 reps
      ODD minutes - In any order and any combination, do:
                        BB Row - 20 reps at 135 lbs
                        Burpee - 30 reps
                        Standing Unweighted BB Shoulder Press - 40 reps

      You are done with #2 when you finish all reps of row, burpee, and 
      shoulder press.
      

6/13/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Bench Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 80% of 1 Rep Max
      Set 2 - 3 reps at 90% 
      Sets 3, 4, and 5 - 3 reps back down at 80%

#2  Do 5 rounds of:
      BB Ground to Overhead (135 lbs)      5-4-3-2-1 rep
      DB Incline Bench Press                       10 reps
      Pullup                                                    10 reps
      Goblet Squat                                         20 reps
      EZ Curl Bar Nosebreaker                   10 reps
      Inverted Row                                        10 reps
      REST 1 minute

#3  BB TEMPO Bench Press
      Take 5 seconds to lower the weight on each rep
      1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps
      Start light then add weight each set.
      Finish heavier than 6/7/20.      

6/11/20

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 - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at a moderately heavy weight
      Sets 2, 3, 4 and 5 - 3 reps at 90% of the weight used for set 1
      Go heavier than your top set of 6 reps from 6/5, but leave room 
      to go up on 6/17 and 6/23.

#2  Start a timer.  This is 4 rounds.
      0:00 - Pullup                                     10-12-14-16 reps
      1:00 - Seated DB Shoulder Press    16-14-12-10 reps
      2:00 - Inverted Row                         16-14-12-10 reps
      3:00 - Air Squat                                22-24-26-28 reps
      4:00 - Plank (elbows and toes)        40 seconds each round

      For round 1, do 10 pullups, 16 presses, 16 rows, 22 air squats, 40 sec plank
      For round 2, do 12 pullups, 14 presses, 14 rows, 24 air squats, 40 sec plank
      For round 3, do 14 pullups, 12 presses, 12 rows, 26 air squats, 40 sec plank
      For round 4, do 16 pullups, 10 presses, 10 rows, 28 air squats, 40 sec plank

      Round 2 starts at 5:00.  Round 3 starts at 10:00.  Round 4 starts at 15:00.

6/10/20

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 
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Sets 3 and 4 - back down to 90%
      Go heavier than 6/4/20.

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Thruster - 20 reps with 40 pound DB's
      BB Row - 40 reps at 135 lbs
      Hand Release Pushup - 60 reps
      Plate Pull - 80 feet
      Run 400 meters

      Only one partner is working at a time.  Number of reps, or distance,
      is the total for both partners combined.  Divide up the reps and 
      distance however you like.  But finish all reps of each exercise before
      moving on to the next exercise.  Finish all the thrusters before you 
      move on to rows.  Finish all the rows before you move on to pushups, etc.

6/8/20

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

#1  BB Clean Grip Deadlift - 1 set x 10 reps
      Work up to a heavy set of 10 reps.
      Go heavier than 6/2/20.

#2  Start a timer.
      EVEN minutes - Burpee - 8 reps
      ODD minutes - Pullups

      For the pullups, you pick the number for the first set.
      If you pick 8 reps for the first minute (for example), you
      would do 9 reps the next odd minute, and continue adding
      one rep every odd minute.  You are done when you either
      fail to get the required number of reps for that minute or 
      complete 8 sets of pullups.  So if you started with 8 reps, 
      your last set/last minute would be 15 reps.  Try to pick a 
      starting number that will allow you to get through at least
      5 sets, and hopefully all 8.

      Sets do no have to be unbroken.  You can get on and off the 
      pullup bar as many times as you like each odd minute.  

6/7/20

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

#1  BB Bench Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 77.5% of 1RM
      Set 2 - 3 reps at 87.5%
      Sets 3, 4, and 5 - 3 reps at 77.5%

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      Inverted Row - 30 reps
      Goblet Squat - 60 reps
      Double Under - 90 reps
      Overhead Bumper Plate Walk - 150 meters
      Run 600 meters
      (continuous work)

#3  BB TEMPO Bench Press 
      Take 5 seconds to lower the weight on each rep
      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps
      Start light, then try to add weight each set.  

6/5/20

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 - 4 sets x 6 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 6 reps as heavy as you can
      Sets 2, 3, and 4 - 6 reps at 90% of weight you used for set 1
      Go heavier than 5/30/20.

#2  Start a timer.
      EVEN minutes - Seated DB Shoulder Press - 6 reps
      ODD minutes - Air Squat - 12 reps

      When you are not doing shoulder press or air squat, 
      in any order and any combination, do:
      Pullup - 30 reps
      Burpee - 30 reps
      American Kettlebell Swing - 30 reps

      You are done with #2 when you complete all reps of pullup, 
      burpee, and kettlebell swing.  

6/4/20

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
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight
      Sets 3 and 4 - back down to 90%
      Go heavier than 5/29.

#2  Do 3 rounds of:
      18" Squat Box Jump - 12 reps
      BB Row - 12 reps
      Close Grip Pushup - 16 reps (tips of thumbs about 2" apart)
      DB Row - 16 reps (8 reps each side, heavy)
      Sledgehammer VS Tire - 20 seconds each side
      Goblet Squat - 20 reps
      Double Under - 40 reps
      Plate Pull - 40 feet
      REST one minute

6/2/20

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

#1  BB Clean Grip Deadlift - 1 set x 10 reps
      Work up to a moderately heavy set of 10 reps.
      Go heavier than 5/27, but leave room to go up on 6/8.

#2  Start a timer.
      On EVEN minutes, do 8 Burpees.
      On ODD minutes, in any order and any combination, do:
            BB Row at 135 lbs - 40 reps
            Medicine Ball Wall Ball - 40 reps

      You are done with #2 when you finish all reps of BB Row and Wall Ball. 

6/1/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Goblet Squat - 10 reps (light weight)

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 75% of 1 Rep Max
      Set 2 - 6 reps at 85%
      Sets 3 and 4 - 6 reps at 75%

#2  This is continuous work:
      Tire Pull - 50 meters with 50 lbs, then begin 10 rounds of:
      Pullup                                                                10-9-8-7-6-5-4-3-2-1 rep
      Hand Release Pushup                                      1-2-3-4-5-6-7-8-9-10 reps
      Air Squat                                                           9-10-11-12-13-14-15-16-17-18 reps
      Unweighted BB Standing Shoulder Press      10-9-8-7-6-5-4-3-2-1 rep

      Round 1 is 10 pullups, 1 pushups, 9 air squats, and 10 shoulder presses.
      Round 2 is 9 pullups, 2 pushups, 10 air squats, and 9 shoulder presses, etc.  

      When you are finished with the 10 rounds, immediately do another rep
      of tire pull for 50 meters with 50 lbs in the tire.

#3  BB Incline Bench Press
      1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps.
      Go heavier than your sets of 12, 9, and 6 from 5/26/20.