8/31/20

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

#1  Cable Row - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Go heavier than 8/25 but leave room to go up on 9/6.
Then take off 10% or 20 lbs (subtract the larger number) and do 
2 more sets x 12 reps.

#2  This is 8 rounds of continuous work:
Pullup                                                                 2-3-4-5-6-7-8-9 reps
Tire Flip Jump Through                                  2 reps each round
Air Squat                                                           15-14-13-12-11-10-9-8 reps
Unweighted BB Standing Shoulder Press      8 reps each round

Round 1 is 2 pullups, 2 tire flip jump throughs, 15 air squats, and 8 presses.
Round 2 is 3 pullups, 2 tire flip jump throughs, 14 air squats, and 8 presses, etc. 

#3  EZ Curl Bar Nosebreaker - 2 set x 20 reps
Same weight for both sets.  Moderate weight.
Go heavier than 8/25.

8/30/20

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

#1  BB Bench Press - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Leave room to go heavier on 9/5.
Then take off 10% or 20 lbs (subtract the larger number) and do
2 more sets x 12 reps.

#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 - 30 reps with 115 lbs
Hand Release Pushup - 40 reps
Tire Pull - 50 meters with 50 lbs in the tire
Run 400 meters

Only one partner is working at a time.
The number of reps or distance is the total for both partners.
Divide up the reps and distance however you like.  Finish all
reps of each exercise before moving on to the next exercise.

#3  BB Bicep Curl - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Then take off 10% or 10 lbs (subtract the larger number) and do
2 more sets x 12 reps

8/28/20

Warmup - Do one round of:
DB Reverse Fly - 15 reps (light weight)
Pushup - 15 reps (not hand release)
Air Squat - 15 reps

#1  Seated DB Shoulder Press 
1 set x 18 reps, 1 set x 15 reps, 1 set x 12 reps
Start light for the set of 18.  Then add weight for the set of 15
and the set of 12.

#2  This is 3 rounds.  The first round looks like this:
0:00 - Goblet Squat - 24 reps
1:00 - Hand Release Pushup - 21 reps
2:00 - Pullup - 18 reps
3:00 - Burpee - 15 reps
4:00 - REST

Round 2 starts at 5:00.  Round 3 starts at 10:00.
SUBTRACT 3 reps from each exercise for rounds 2 and 3.
Round 2 is 21 goblet squats, 18 pushups, 15 pullups, and 12 burpees
Round 3 is 18 goblet squats, 15 pushups, 12 pullups, and 9 burpees

8/27/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

 #1  BB Back Squat - 4 sets x 12 reps

 Set 1 is a moderate set of 12 reps.  Leave room to go heavier on 9/2 and 9/8.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.

#2  Start a timer.  In any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 225 lbs
American Kettlebell Swing - 25 reps
Cable Row - 30 reps at 100 lbs
Unweighted BB Shoulder Press - 35 reps
Plate Pull - 40 feet
Air Squat - 45 reps

At 3:00, 6:00, 9:00, etc. run 100 meters.
You are done with #2 when you finish all reps of deadlift, kettlebell swing,
row, shoulder press, plate pull, and air squat. 

8/25/20

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

#1 Cable Row - 4 sets x 12 reps
Set 1 is a moderate set of 12 reps. Leave room to go heavier on 8/31 and 9/6.
Then take off 10% or 20 lbs (subtract the larger number) and do
3 more sets x 12 reps.

#2 In any order and any combination, do:
Overhead Plate Walk - 200 meters
Run - 800 meters
Goblet Squat - 30 reps
Inverted Row - 30 reps
Pushup (1.5 REP) - 30 reps
24" Box Jump - 30 reps

#3 EZ Curl Bar Nosebreaker - 2 sets x 20 reps
Go light. Same weight for both sets.

8/24/20

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

#1 BB Bench Press - 4 sets x 12 reps (regular tempo)
Set 1 is a moderate set of 12 reps. Leave room to go heavier on 8/30 and 9/5.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.

#2 This is 4 rounds of continuous work:
BB Push Press - 5 reps at 95 lbs
Pullup - 8 reps
Burpee - 11 reps
DB Row - 14 reps (7 reps each side at 60 lbs)
DB Lateral Raise - 17 reps
Air Squat - 20 reps
DB Farmer's Walk - 100 meters

#3 BB Bicep Curl - 4 sets x 12 reps
Set 1 is a moderate set of 12 reps.
Then take 10% or 10 lbs (subtract the larger number), and do
3 more sets x 12 reps.

8/22/20

Warmup - Do one round of:
DB Reverse Fly - 15 reps (light weight)
Pushup - 15 reps (not hand release)
Air Squat - 15 reps

#1 Do 3 rounds of:
Standing BB Shoulder Press - 8 reps (intentionally light weight all 3 rounds)
Pullup - 5 reps (PAUSE at the bottom and the top of each rep for one second)
REST between rounds.

#2 Start a timer.
EVEN minutes - 7 Burpees
ODD minutes - in any order and any combination, do:
BB Row - 20 reps at 115 lbs
DB Lateral Raise - 30 reps
Plate Pull - 40 feet
Unweighted BB Back Squat - 50 reps

You are done when you finish all reps of row, lateral raise, plate pull, and squat.

8/21/20

Warmup - Do 2 rounds of:
DB Row - 6 reps each side (light weight)
DB Incline Bench Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
3 sets x 3 reps at 50% of Back Squat 1RM
This is intentionally light.

#2 BB Bench Press (1.5 REP)
3 sets x 3 reps at 50% of Bench Press 1RM
This is intentionally light.

#3 Do one round of:
Run 400 meters
Cable Row - 30 reps at 100 lbs
Double Under - 50 reps
Hand Release Pushup - 40 reps
Air Squat - 60 reps
Run 400 meters

Finish all the reps for each exercise before moving on to the next exercise.
Finish all 30 rows, for example, before moving on to the double unders.

8/19/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
DB Lateral Raise - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps

#1 BB Clean Grip Deadlift - regular tempo
3 sets x 4 reps at 60% of your deadlift 1RM
This is intentionally light.

#2 Seated DB Shoulder Press - 3 sets x 8 reps
Light weight for all 3 sets.

#3 This is 3 rounds of continuous work:
Burpee Pullup 5-8-11 reps
Plate Front Raise 7-10-13 reps
BB Row at 115 lbs 9-12-15 reps
Standing Unweighted Shoulder Press 11-14-17 reps

For round 1, do 5 burpee pullups, 7 front raises, 9 rows, and 11 presses.
For round 2, do 8 burpee pullups, 10 front raises, 12, rows, and 14 presses.
For round 3, do 11 burpee pullups, 13 front raises, 15 rows, and 17 presses.

8/18/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
DB Incline Bench Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps

#1 Do 5 rounds of:
EVEN minutes - BB Back Squat - 3 reps at 60% of 1RM (regular tempo)
ODD minutes - BB Bench Press - 3 reps at 60% of 1RM (regular tempo)

Round 5 starts at 8:00. This is intentionally light.

#2 Do 3 rounds of:
Run 150 meters in less than 30 seconds
DB Row - 8 reps each side at 60 lbs or heavier
Goblet Squat - 16 reps
REST until your heart rate is below 60% of max (220 minus your age)
Tire Pull - 25 meters with 100 lbs in tire, walking backward
Burpee - 12 reps
Carry a 45 lb bumper plate 100 meters (carry it any way you like)
REST until your heart rate is below 60% of max (220 minus your age)

8/16/20

Warmup - Do one round of:
Air Squat - 25 reps
Pushup - 20 reps (not hand release)
DB Reverse Fly - 15 reps (light weight)
DB Thruster - 10 reps (light weight)

#1 Standing BB Shoulder Press - 6 sets x 2 reps
Start light then add weight each set.
Finish heavier than your top set of 4 reps from 8/10/20.

#2 Pullup - 30 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 one round of:
Goblet Squat - 24 reps
DB Incline Bench Press - 21 reps
BB Row - 18 reps
DB Lateral Raise - 15 reps
Unweighted BB Curl - 12 reps
Medicine Ball Wall Ball - 9 reps

REST 2 minutes

Goblet Squat - 9 reps
DB Incline Bench Press - 12 reps
BB Row - 15 reps
DB Lateral Raise - 18 reps
Unweighted BB Curl - 21 reps
Medicine Ball Wall Ball - 24 reps

8/15/20

Warmup - Do 2 rounds of:
DB Row - 6 reps (light weight)
Pushup (1.5 REP) - 9 reps
Unweighted BB Back Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
5 sets x 3 reps
Start light then add weight each set.
Finish heavier than your top set of 3 reps from 8/9/20

#2 BB Bench Press
1 x as many reps as you can at 85% of 1RM

#3 Do 5 rounds of:
BB Ground to Overhead at 135 lbs 5-4-3-2-1 rep
Inverted Row 5-7-9-11-13 reps
Hand Release Pushup 10-12-14-16-18 reps
Air Squat 15-17-19-21-23 reps
REST at least one minute between rounds.

Round 1 is 5 ground to overhead, 5 rows, 10 pushups, and 15 air squats.
Round 2 is 4 ground to overhead, 7 rows, 12 pushups, and 17 air squats, etc.

8/13/20

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

#1 BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin
5 sets x 4 reps
Pause on the way up, then normal tempo on the way down.
Start light, then add weight for sets 2-5.
Finish heavier than your top set of 4 reps from 8/7/20.

#2 Seated DB Shoulder Press - 4 sets x 12 reps
Go light on the first set, then add weight for sets 2-4.
Finish heavier than your top set of 12 reps from 8/7/20.

#3 With a partner, alternate rounds of:
Burpee - 7 reps
DB Row - 7 reps each side at 60 lbs

Partner A does 7 burpees and 7 rows.
Then Partner B does 7 burpees and 7 rows, etc.
ONLY ONE PARTNER IS WORKING AT A TIME.

Each partner does 7 rounds.

8/12/20

Warmup - Do 2 rounds of:
DB Row - 6 reps each side (light weight)
DB Incline Bench Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps

#1 BB TEMPO Bench Press - 6 sets x 2 reps
Take 5 seconds to lower the weight every rep.
Start light then try to add weight each set.
Finish heavier than your top set of 3 reps from 8/6/20.

#2 BB Back Squat - 1 set x 20 reps at 50% of 1RM PLUS 50 LBS
We will take a break from the sets of 20 reps for back squat after today.

#3 Do 2 rounds of:
Unweighted BB Thruster - 20 reps
Sledgehammer VS Tire - 20 seconds of work each side
REST ONE MINUTE
American Kettlebell Swing - 30 reps
Hand Release Pushup - 20 reps
REST ONE MINUTE
Air Squat - 40 reps
Pullup - 20 reps
REST ONE MINUTE
Double Under - 50 reps
BB Row - 20 reps at 115 lbs
REST ONE MINUTE

8/10/20

Warmup - Do one round of:
Air Squat - 25 reps
Pushup - 20 reps (not hand release)
DB Reverse Fly - 15 reps
DB Thruster - 10 reps (light weight)

#1 Standing BB Shoulder Press - 5 sets x 4 reps
Start light then add weight each set.
Finish heavier than your top set of 6 reps from 8/4/20.

#2 Pullup - 30 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 10 minutes, do as many rounds as you can of:
Burpee - 10 reps
DB Lateral Raise - 10 reps
Pullup - 10 reps
DB Thruster - 10 reps
Standing BB Curl - 10 reps
DB Shrug - 10 reps

This is continuous work.

8/9/20

Warmup - Do 2 rounds of:
DB Row - 6 reps each side (light weight)
Pushup (1.5 REP) - 9 reps
Unweighted BB Back Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
5 sets x 3 reps
Start light, then add weight each set.
Finish heavier than your top set of 3 reps from 8/3/20.

#2 BB Bench Press
1 set x as many reps as you can at 80% of 1RM

#3 In any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 225 lbs
Inverted Row - 40 reps
Unweighted BB Standing Shoulder Press - 60 reps
American Kettlebell Swing - 40 reps
Air Squat - 80 reps

WORK EVEN MINUTES AND REST ODD MINUTES UNTIL YOU COMPLETE ALL REPS.

8/7/20

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

#1 BB Clean Grip Deadlift with a PAUSE at mid-shin
5 sets x 4 reps
Pause on the way up, then normal tempo on the way down.
Start light, then add weight for sets 2-5.
Finish heavier than your top set of 5 reps from 8/1/20.

#2 Seated DB Shoulder Press - 4 sets x 12 reps
Go light on the first set, then add weight for sets 2-4.
Finish heavier than your top set of 12 reps from 8/1/20.

#3 This is 10 rounds of continuous work:
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Hand Release Pushup 4-5-6-7-8-9-10-11-12-13 reps
Air Squat 7-8-9-10-11-12-13-14-15-16 reps

Round 1 is 1 pullup, 4 pushups, 7 air squats.
Round 2 is 2 pullups, 5 pushups, 8 air squats, etc.

Start a timer at the beginning of round 1, then run 100 meters at 3:00,
6:00, 9:00, etc. until you complete the 10 rounds.

8/6/20

Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps

#1 BB TEMPO Bench Press - 6 sets x 3 reps
Take 5 seconds to lower the weight every rep.
Start light then add weight each set.
Finish heavier than your top set of 4 reps from 7/31/20.

#2 BB Back Squat - 1 set x 20 reps at 50% OF 1RM PLUS 40 LBS
This is 10 lbs heavier than 7/31/20.

#3 Do 4 rounds of:
DB Row - 8 reps each side at 60 lbs
DB Incline Bench Press - 12 reps
Goblet Squat - 16 reps
Double Under - 20 reps
Tire Pull - 25 meters with 100 lbs in the tire
Overhead Bumper Plate Walk - 50 meters
(This is continuous work.)

8/4/20

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

#1 Standing BB Shoulder Press - 5 sets x 6 reps
Start light then add weight each set.
Finish heavier than your top set of 8 reps from 7/29/20.

#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 In 10 minutes, do as many rounds as you can of:
BB Back Squat - 5 reps
BB Push Press - 5 reps
BB Row - 5 reps
Burpee - 10 reps
Run 200 meters

FOR THE BACK SQUAT, PUSH PRESS AND BB ROW, USE THE SAME WEIGHT,
SAME BARBELL. THIS SHOULD BE PRETTY LIGHT.

8/3/20

Warmup - Do 2 rounds of:
DB Row - 6 reps each side (light weight)
Pushup (1.5 REP) - 9 reps
Unweighted BB Back Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
5 sets x 3 reps
Start light, then add weight each set.
Finish heavier than your top set of 5 reps from 7/28/20.

#2 BB Bench Press
1 set x as many reps as you can at 75% of 1RM

#3 At the start of every minute, do 2 reps of BB Ground to Overhead at 135 lbs
When you are not doing ground to overheads, in any order and any combination, do:
Air Squat - 90 reps
Hand Release Pushup - 60 reps
Pullup - 30 reps

You are done with #3 when you finish all reps of air squat, pushup, and pullup.

8/1/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 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 5 reps from 7/26/20.

#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 16 reps from 7/26/20.

#3 This is 2 rounds. Round 1 looks like this:
0:00 - DB Thruster - 15 reps
1:00 - Double Under - 25 reps
2:00 - Sledge VS Tire - 40 seconds (20 seconds of work each side)
3:00 - Plate Pull - 80 feet
4:00 - Air Squat - 25 reps
5:00 - Inverted Row - 15 reps

Round 2 starts at 6:00.