7/31/20

Warmup - Do 2 rounds of:
DB Row - 8 reps each side (light weight)
DB Lateral Raise - 12 reps (light weight)
Unweighted BB Back Squat - 16 reps

#1 BB Tempo Bench Press - 5 sets x 4 reps
Take 5 seconds to lower the weight every rep.
Start light then add weight each set.
Finish heavier than your top set of 5 reps from 7/25/20.

#2 BB Back Squat - 1 set x 20 reps at 50% of 1RM PLUS 30 LBS
This is 10 lbs heavier than 7/25/20.

#3 In any order and any combination, do:
Goblet Squat - 40 reps
Pullup - 40 reps
Unweighted BB Standing Shoulder Press - 40 reps
BB Row - 40 reps at 135 lbs
Plank - 2 minutes total (elbows and toes)
Run 400 meters
DB Farmer's Walk - 200 meters

This is continuous work.

7/29/20

Warmup - Do 2 rounds of:
Air Squat - 10 reps
DB Reverse Fly - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps

#1 Standing BB Shoulder Press - 4 sets x 8 reps
Start light then add weight each set.
Finish heavier than your top set of 10 reps from 7/23/20.

#2 Pullups - 25 total reps
Break this up however you like.
PAUSE at the bottom of each rep for one second.
PAUSE at the top of each rep for one second.

#3 Do 4 rounds of:
DB Incline Bench Press - 10 reps
Unweighted BB Back Squat - 15 reps
Inverted Row - 10 reps
Banded Tricep Pressdown - 15 reps
Standing BB Curl - 10 reps

REST one minute between rounds.

7/28/20

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

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
3 sets x 5 reps
Start light then work up to a heavy set of 5 reps
Finish heavier than your top set from 7/22/20

#2 With a partner, in 15 minutes, do as many rounds as you can of:
Run 150 meters
Air Squat - 20 reps
Hand Release Pushup - 14 reps
Burpee - 8 reps
BB Row - 8 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.
Only one partner is working at a time.
Partner A runs 150 meters, then Partner B does 20 air squats.
Partner A does 14 pushups, then Partner B does 8 burpees.
Partner A does 8 reps of BB row, then Partner B runs 150 meters, etc.

#3 BB Bench Press
1 set x as many reps as you can at 70% of 1RM

7/26/20

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

#1 BB Clean Grip Deadlift with a PAUSE at mid-shin
4 sets x 5 reps
Pause on the way up, then normal tempo on the way down.
Start with a light weight, then add weight for sets 2-4.
Finish heavier than your top set of 6 reps from 7/20/20.

#2 Seated DB Shoulder Press - 3 sets x 16 reps
Go light on the first set, then add weight for sets 2+3.
Finish heavier than your top set of 20 reps from 7/20/20.

#3 Start a timer.
EVEN minutes - Do 7 Burpees + Pullups and Goblet Squats
ODD minutes - REST

You are done with #3 when you finish 40 Pullups and 40 Goblet Squats

7/25/20

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 Tempo Bench Press - 4 sets x 5 reps
Take 5 seconds to lower the weight every rep.
Start light then add weight each set.
Finish heavier than your top set of 6 reps from 7/19/20.

#2 BB Back Squat - 1 set x 20 reps at 50% of 1RM PLUS 20 LBS
This is 10 lbs heavier than 7/19.

#3 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do B, C, D, E and F
Round 3 - Do C, D, E and F
Round 4 - Do D, E and F
Round 5 - Do E and F
Round 6 - Do F

A) Double Under - 60 reps
B) Air Squat - 30 reps
C) Hand Release Pushup - 20 reps
D) Run 150 meters
E) BB Row - 12 reps at 115 lbs
F) DB Thruster - 10 reps with 30 pound DB's

Rest one minute between rounds.

7/23/20

Warmup - Do 2 rounds of: 

       Unweighted BB Standing Shoulder Press - 10 reps 

       Unweighted BB Back Squat - 10 reps 

 #1 Standing BB Shoulder Press - 3 sets x 10 reps 

       Start light, then add weight each set. 

       Finish heavier than your top set of 12 from 7/17/20. 

 #2 Pullups - 20 total reps 

       Break this up however you like. 

       PAUSE at the bottom of each rep for one second. 

       PAUSE at the top of each rep for one second. 

 #3 In any order and any combination, do: 

       Burpee - 30 reps 

       American Kettlebell Swing - 30 reps 

       Inverted Row - 30 reps 

       Medicine Ball Wall Ball - 30 reps 

       DB Row - 15 reps each side (60 pound DB or heavier) 

      Work 2 minutes, rest 1 minute, work 2 minutes, rest 1 minute until 

      you complete all reps.

7/22/20

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

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      3 sets x 5 reps
      Start light then work up to a moderately heavy set of 5 reps
      Finish heavier than 7/16/20.

#2  This is 3 rounds.  Round 1 looks like this:
      Air Squat - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 9 reps
      Pullup - 15 reps
      Air Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 15 reps
      Air Squat - 9 reps
      REST at least one minute between rounds.  

      For round 2, do 12 air squats each set.
      For round 3, do 15 air squats each set.
      Reps for pushup, pullup, and shoulder press stay the same each round.

#3  BB Bench Press 
      1 set x as many reps as you can at 65% of 1RM

7/20/20

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

#1  BB Clean Grip Deadlift with a PAUSE at mid-shin
      3 sets x 6 reps
      Pause on the way up.  Normal tempo on the way down.  
      Start with a light weight, then add weight for sets 2 and 3.
      Finish heavier than your top set of 6 from 7/14/20.

#2  Seated DB Shoulder Press - 2 sets x 20 reps
      Go light on the first set, then add weight for set 2.
      Go heavier on set 2 than your top set from 7/14/20.

#3  Start a timer.  Do 2 rounds of:
      0:00 - Goblet Squat - 20 reps
      1:00 - Inverted Row - 20 reps
      2:00 - DB Lateral Raise - 20 reps
      3:00 - Burpee - 15 reps
      4:00 - EZ Curl Bar Nosebreaker - 15 reps
      5:00 - Standing BB Curl - 15 reps

      Round 2 starts at 6:00.

7/19/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  TEMPO BB Bench Press - 3 sets x 6 reps
      Take 5 seconds to lower the weight every rep.
      Start light then add weight each set.
      Finish heavier than your top set of 7 reps from 7/13.

#2  BB Back Squat - 1 set x 20 reps at 50% of 1RM PLUS 10 lbs
      This is 10 lbs heavier than 7/13.

#3  Do one round of:
      BB Ground to Overhead - 10 reps at 135 lbs
      Hand Release Pushup - 40 reps
      Pullup - 25 reps
      Air Squat - 55 reps
      Double Under - 70
      Carry a 45 lb plate for 200 meters (carry it any way you like, walking is fine)

      Finish all reps of each exercise before moving on to the next exercise.  So finish
      all ground to overheads before you go to pushups.  Finish all pushups before you
      move to pullups, etc.

7/17/20

Warmup - Do 2 rounds of:
      Inverted Row - 9 reps
      DB Lateral Raise - 12 reps
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 12 reps
      Start light, then work up to a heavy set of 12 reps.

#2  Pullups - 20 total reps
      Break this up however you like.
      PAUSE at the bottom of each rep for one second.
      PAUSE at the top of each rep for one second.  

#3  Do 2 rounds of:
      BB Clean Grip Deadlift - 5 reps at 225 lbs
      DB Thruster - 10 reps at 40 lbs
      DB Row - 5 reps each side (60 lbs or heavier)
      Hand Release Pushup - 20 reps
      Sledgehammer VS Tire - 10 swings each side
      Goblet Squat - 20 reps
      Plate Pull - 40 feet
      REST 2 minutes

7/16/20

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

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      3 sets x 5 reps
      Start light, work up to a moderately heavy set of 5.

#2  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, in any order and any combination, do:
      BB Row - 20 reps at 135 lbs
      DB Incline Bench Press - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

      You are done with #2 when you finish all reps of row, incline press, air squat,
      and double under.

#3  BB Bench Press 
      1 set x as many reps as you can at 60% of 1RM

7/14/20

Warmup - Do 2 rounds of:
      DB Lateral Raise - 10 reps
      Banded Pull Apart - 15 reps
      Air Squat - 15 reps

#1  BB Clean Grip Deadlift with a PAUSE at mid-shin
      3 sets x 6 reps
      Start with a light weight, then add weight for sets 2 and 3.
      Pause for a full second right after the barbell breaks contact with the
      ground.  These are not touch and go.  

#2  Start a timer:
      At 0:00 - Do 12 reps of Medicine Ball Wall Ball, then 10 reps of DB Row
      At 2:00 - Do 14 reps of Medicine Ball Wall Ball, then 10 reps of DB Row
      At 4:00 - Do 16 reps of Medicine Ball Wall Ball, then 10 reps of DB Row
      At 6:00 - Do 18 reps of Medicine Ball Wall Ball, then 10 reps of DB Row
      At 8:00 - Do 20 reps of Medicine Ball Wall Ball, then 10 reps of DB Row

#3  Seated DB Shoulder Press - 2 sets x 20 reps
      Go light on the first set, then add weight by feel for set 2.

7/13/20

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

#1  TEMPO BB Bench Press - 3 sets x 7 reps
      Take 5 seconds to lower the weight every rep.
      Start light then try to add weight each set.
      
#2  Do one round of:
      Sledgehammer VS Tire - 20 reps (10 reps each side)
      Plate Pull - 80 feet
      BB Row - 20 reps at 115 lbs
      Double Under - 60 reps
      Hand Release Pushup - 20 reps
      Air Squat - 40 reps

#3  BB Back Squat - 1 set x 20 reps at 50% of your 1RM

#4  Run 800 meters in less than 4 minutes.  

7/11/20

Warmup - Do 2 rounds of:
      Inverted Row - 9 reps
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  Seated DB Shoulder Press
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Start really light for the set of 15, then add some weight each set.
      Finish with a moderately heavy, but not maximal set of 6.

#2  In any order and any combination, do:
      Pullup - 30 reps
      Unweighted BB Standing Shoulder Press - 40 reps
      DB Row - 50 reps (25 reps each side)
      Air Squat - 60 reps
      Double Under - 70 reps
      (continuous work)

7/10/20

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

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

      For the box jumps:
      Rounds 1-4, 3 reps at 30"
      Rounds 5-7, 2 reps and add height
      Rounds 8-10, 1 rep and add height again

#2  Do 3 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Medicine Ball Wall Ball - 15 reps
      Carry a 45 lb plate for 100 meters (carry it any way you like, walking is fine)
      REST until your heart rate is below 60% of max (220 minus your age)
      BB Clean Grip Deadlift - 6 reps at 225 lbs
      Goblet Squat - 15 reps
      Tire Pull - 25 meters (walking backward with 100 lbs in the tire)
      REST until your heart rate is below 60% of max (220 minus your age)

7/8/20

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

#1  BB Row 
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Start really light, then add some weight each set.
      Work up to a somewhat heavy 6.

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      Pullup - 10 reps
      Unweighted BB Back Squat - 10 reps
      DB Incline Bench Press - 10 reps
      DB Shrug - 10 reps
      Burpee - 10 reps
      (continuous work)

7/7/20

Warmup - Do one round of:
      Unweighted BB Back Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 20 reps (not hand release)
      
#1  BB Bench Press - 3 sets x 10 reps
      Set 1 - 10 reps at 40% of 1RM
      Set 2 - 10 reps at 50% of 1RM
      Set 3 - 10 reps at 60% of 1RM
      (This is intentionally light.)

#2  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      Overhead Bumper Plate Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      Inverted Row - 15 reps
      REST 2 minutes

#3  With a partner, do 150 total Hand Release Pushups.
      Only one partner is working at a time.

7/5/20

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

#1  Seated DB Shoulder Press - 3 sets x 10 reps
      Set 1 - 50% of your 10 rep max
      Set 2 - 60% of your 10 rep max
      Set 3 - 70% of your 10 rep max
      (All 3 sets should be relatively easy)

#2  In 10 minutes, do as many rounds as you can of:
      DB Row - 10 reps (5 reps each side, go heavy)
      EZ Curl Bar Nosebreaker - 10 reps
      BB Back Squat - 10 reps at 40% of 1RM
      Unweighted BB Standing Shoulder Press - 10 reps
      (continuous work)

7/4/20

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
      5 sets x (1 front squat + 2 back squats)
      (This is the last day of the cycle for the front squats + 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%

#2  Do 2 rounds of:
      Pullup - 15 reps
      Double Under - 50 reps
      REST one minute
      Hand Release Pushup - 20 reps
      Air Squat - 40 reps
      REST one minute
      BB Row - 15 reps at 135 lbs
      American Kettlebell Swing - 30 reps
      REST one minute
      Plank - 60 seconds (elbows and toes)
      Burpee - 20 reps
      REST one minute

7/2/20

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 3 reps
      Work up to a moderately heavy set of 3 reps.
      Go heavier than 6/26/20. 

#2  In any order and combination, do:
      DB Row - 40 reps each side, 60 pound DB or heavier
      Sledge VS Tire - 20 swings each side
      Pullup - 40 reps
      Unweighted BB Thruster - 40 reps
      American Kettlebell Swing - 40 reps

      Work 3 minutes, rest 1 minute, work 3 minutes, rest 1 minute, until you
      complete all reps.  

7/1/20

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps

#1  Start a timer:
      EVEN minutes - BB Bench Press - 3 reps at 70% of 1RM
      ODD minutes - Tire Flip Jump Through - 3 reps
      Do 10 rounds.  The last round starts at 19:00.  

#2  Do 6 rounds of:
      Hand Release Pushup            20-18-16-14-12-10 reps
      BB Row                                    8 reps at 135 lbs each round
      Air Squat                                 16 reps
      BB Rack Press                         2-4-6-8-10-12 reps (same weight each round)
      REST at least one minute between rounds.