9/30/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 12 reps

Unweighted BB Back Squat - 9 reps

#1  Cable Row - 5 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

4 more sets x 6 reps

#2  In 10 minutes, do as many rounds as you can of:

Plate Pull - 40 feet

Medicine Ball Wall Ball - 10 reps

Pullup - 10 reps

Burpee - 10 reps

Tire Flip Jump Through - 2 reps

#3  EZ Curl Bar Nosebreaker - 4 sets x 8 reps

Same weight for all 4 sets.  

9/29/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps (Weights will go up on 10/5 and 10/11).

This can be lighter than your max set of 9 reps from 9/23.

Then take off 10% or 20 lbs (subtract the larger number) and do 

3 more sets x 6 reps.

#2  In any order and any combination, do:

Overhead Bumper Plate Walk - 200 meters with 45 lbs

30" Box Jump - 20 reps

Sledgehammer VS Tire - 20 swings each side

BB Rack Press - 20 reps at 60% of 1RM

BB Deadlift - 20 reps at 60% of 1RM

Hand Release Pushup - 40 reps

Air Squat - 60 reps

This is continuous work.  

#3  Standing BB Curl - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 6 reps.

9/27/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set  15 reps, 1 set x 12 reps, 1 set x 9 reps

Start light then add weight for the sets of 12 and 9.

Finish heavier than your top set from 9/21/20.

#2  Do 4 rounds of:

Carry a 45 lb bumper plate - 100 meters (carry it any way you want)

Toes to Bar - 8 reps

Medicine Ball Wall Ball - 16 reps

DB Row - 8 reps each side (heavy)

DB Lateral Raise - 16 reps

REST one minute between rounds.  

9/26/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Standing Behind the Neck Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 2 sets x 9 reps

Do as many warmup sets and reps as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set x 9 reps.

#2 Do 2 rounds of:

Inverted Row - 15 reps

Plank - 60 seconds (elbows and toes)

REST ONE MINUTE

Burpee - 20 reps

Double Under - 50 reps

REST ONE MINUTE

Pullup - 15 reps

Air Squat - 40 reps

REST ONE MINUTE

DB Incline Bench Press - 15 reps 

American Kettlebell Swing - 30 reps 

REST ONE MINUTE

9/24/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 12 reps

Unweighted BB Back Squat - 9 reps

#1  Cable Row - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps. 

Go heavier than 9/18/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set x 9 reps.

#2  Start a timer.

EVEN minutes - In any order and any combination, do 40 reps of BB Row

                             at 135 lbs and 80 reps of Air Squats

ODD minutes - 8 Burpees

You are done with #2 when you finish all reps of row and air squat.

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps

Same weight for all 3 sets.

9/23/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set of 9 reps.

#2  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

REST one minute between rounds.

A) Tire Pull - 50 meters with 100 lbs in the tire, walking backward

B) DB Farmer's Walk - 100 meters

C) Hand Release Pushup - 20 reps

D) Goblet Squat - 15 reps

E) Pullup - 12 reps

F) Standing BB Shoulder Press - 10 reps

#3  Standing BB Curl - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set of 9 reps.

9/21/20

Warmup - Do 3 rounds of:

Pullup - 6 reps

Pushup - 9 reps (not hand release)

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps

Start light, then add weight for the set of 12 and 9.

Finish heavier than your top set from 9/15/20.

#2  In 12 minutes, do as many rounds as you can of:

DB Reverse Fly - 12 reps

DB Shrug - 12 reps

BB Back Squat - 6 reps at 45% of 1RM

Cable Row - 12 reps at 100 lbs

Plate Front Raise - 12 reps (45 lb plate)

DB Step Up - 6 reps each side to an 18" step, DB in each hand

Run 200 meters

9/20/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Behind the Neck Press - 9 reps

Unweighted BB Back Squat - 12 reps

(For the behind the neck press, start and finish each rep with the bar

resting on your traps.)

#1  BB Back Squat - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Go heavier than 9/14/20.

Then take off 10% or 20 lbs (subtract the larger number), and do

2 more sets x 9 reps.

#2  In any order and any combination, do:

Air Squat - 70 reps

Plate Pull - 60 feet, 45 lb plate

DB Incline Alternating Bench Press - 50 reps (25 reps each side, 40 lb DB's)

Pullup - 40 reps

Burpee - 30 reps

Deadlift - 20 reps at 225 lbs

WORK - EVEN MINUTES

REST - ODD MINUTES

9/18/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Lateral Raise - 9 reps (light weight)

Air Squat - 12 reps

#1  Cable Row - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.  

Go heavier than 9/12/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 9 reps.

#2  In 10 minutes, do as many rounds as you can of:

Burpee - 10 reps

Plate Front Raise - 10 reps

BB Row - 10 reps at 115 lbs

Unweighted BB Back Squat - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Inverted Row - 10 reps

(continuous work)

#3  EZ Curl Bar Nosebreaker - 3 sets x 12 reps

Same weight all 3 sets.

Go heavier than 9/12/20.

9/17/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1 BB Bench Press - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Leave room to go heavier on 9/23/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 9 reps.

#2 Do 4 rounds of:

BB Ground to Overhead - 3 reps at 135 lbs

30” Box Jump - 6 reps

Pullup - 9 reps

Hand Release Pushup - 15 reps

DB Row - 18 reps (9 reps each side at 60 lbs)

Air Squat - 21 reps

REST ONE MINUTE

#3 Standing BB Bicep Curl - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Then take of 10% or 10 lbs (subtract the larger number) and do

2 more sets x 9 reps

9/15/20

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  Seated DB Shoulder Press 

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps

Start light for the set of 15 reps.

Add weight for the sets of 12 and 9 reps.

Work up to a moderate set of 9 reps.

#2  Start a timer.

EVEN minutes - BB Push Press - 6 reps at 95 lbs

ODD minutes - Air Squat - 12 reps

When you are not doing push presses or air squats,

in any order and any combination, do:

Burpee - 30 reps

American Kettlebell Swing - 40 reps

Cable Row - 50 reps

You are done with #2 when you finish all reps of burpee, 

kettlebell swing, and cable row.  

9/14/20

Warmup - Do 5 rounds of:
DB Thruster - 5 reps
Run 25 meters

Effort level for the runs is:
R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

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

#2  BB Back Squat - 4 sets x 9 reps
Set 1 is a moderate set of 9 reps.  (Weights will go up on 9/20 and 9/26).
This can be lighter than your max set of 12 reps from 9/8.
Then take of 10% or 20 lbs (subtract the larger number), and do 
3 more sets x 9 reps.

#3  Do one round of:
Run 300 meters
Bear Crawl - 50 meters
BB Row - 20 reps at 135 lbs
Hand Release Pushup - 20 reps
Toes to Bar - 10 reps
DB Row - 10 reps each side at 60 lbs
REST ONE MINUTE
Medicine Ball Wall Ball - 20 reps
REST ONE MINUTE
DB Row - 10 reps each side at 60 lbs
Toes to Bar - 10 reps
Hand Release Pushup - 20 reps
BB Row - 20 reps at 135 lbs
Bear Crawl - 50 meters
Run 300 meters

9/12/20

Warmup - Do 2 rounds of:
DB Row - 5 reps each side (light weight)
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  Cable Row - 4 sets x 9 reps
Set 1 is a moderately heavy set of 9 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do 
3 more sets x 9 reps.

#2  Do 4 rounds of:
Air Squat                             25 reps
Pullup                                   20-17-14-11 reps
DB Incline Bench Press      15 reps
Inverted Row                       5-8-11-14 reps

Round 1 is 25 air squats, 20 pullups, 15 incline presses, and 5 inverted rows.
Round 2 is 25 air squats, 17 pullups, 15 incline presses, and 8 inverted rows.
Round 2 is 25 air squats, 14 pullups, 15 incline presses, and 11 inverted rows.
Round 2 is 25 air squats, 11 pullups, 15 incline presses, and 14 inverted rows.

This is continuous work.

#3  EZ Curl Bar Nosebreaker - 2 sets x 16 reps
Same weight both sets.

9/11/20

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

#1  BB Bench Press - 4 sets x 9 reps
Set 1 is a moderate set of 9 reps. (Weights will go up on 9/17 and 9/23).
This can be lighter than your max set of 12 from 9/5/20.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 9 reps.

#2  Do 2 rounds of:
BB Back Squat - 10 reps at 135 lbs or 45% of 1RM (whichever is lighter)
Hand Release Pushup - 15 reps
BB Row - 10 reps at 135 lbs
Unweighted BB Standing Shoulder Press - 15 reps (lock out each rep)
REST ONE MINUTE
BB Clean Grip Deadlift - 5 reps at 225 lbs
Burpee - 15 reps
DB Row - 10 reps each side at 60 lbs
Goblet Squat - 15 reps
REST ONE MINUTE

#3  Standing BB Curl - 4 sets x 9 reps
Set 1 is a moderate set of 12 reps.
Then take off 10% or 10 lbs (subtract the larger number), and do
3 more sets x 9 reps.

9/9/20

Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps (light weight)
Unweighted BB Thruster - 6 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 reps.
Add weight for the sets of 15 and 12.
Go as heavy as you can for the set of 12 reps.

#2  This is 9 rounds with a partner.
Only one partner is working at a time.
Rounds 1, 2, and 3 - Partner A does 9 Pullups, 13 Pushups, 17 Air Squats, then
                                   Partner B does 9 Pullups, 13 Pushups, 17 Air Squats

Rounds 4, 5, and 6 - Partner A does 6 Pullups, 10 Pushups, 14 Air Squats, then
                                   Partner B does 6 Pullups, 10 Pushups, 14 Air Squats

Rounds 7, 8, and 9 - Partner A does 3 Pullups, 7 Pushups, 11 Air Squats, then
                                   Partner B does 3 Pullups, 7 Pushups, 11 Air Squats

Your only rest is when your partner is working.
Pushups are regular pushups, not hand release.

9/8/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
Unweighted BB Behind the Neck Press - 9 reps
Unweighted BB Back Squat - 12 reps
(For the behind the neck press, start and finish each rep with the barbell
resting on your traps.)

#1  BB Back Squat - 2 sets x 12 reps
Do as many warmup sets as you need to, then
Set 1 is a max set of 12 reps.  
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 12 reps.

#2  In any order and any combination, do:
BB Ground to Overhead - 10 reps at 135 lbs
Sledgehammer VS Tire - 16 reps each side
Unweighted BB Thruster - 24 reps
Cable Row - 30 reps at 100 lbs
Carry a 45 lb bumper plate for 200 meters (carry it any way you like)
Run 600 meters

9/6/20

Warmup - Do 2 rounds of:
DB Row - 5 reps each side (light weight)
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  Cable Row - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Go heavier than 8/31/20.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 12 reps.

#2  In 10 minutes, do as many rounds as you can of:
BB Back Squat - 8 reps
BB Push Press - 8 reps
Pullup - 8 reps
24" Box Jump - 8 reps
DB Farmer's Walk - 50 meters

For the back squat and push press, use the SAME WEIGHT, SAME BARBELL.
This is continuous work.  

#3  EZ Curl Bar Nosebreaker - 2 sets x 16 reps
Same weight both sets.
Go heavier than 8/31/20.

9/5/20

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

#1  BB Bench Press - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set of 12 reps.

#2  This is 5 rounds:
Hand Release Pushup      20-18-16-14-12 reps
BB Row - 8 reps at 135 lbs
Double Under - 24 reps
Goblet Squat - 16 reps
REST 1 minute
BB Rack Press                  2-4-6-8-10 reps

REST 2 minutes between rounds.
For the rack press, SUBTRACT 20 lbs each round.
So if you start at 225 lbs for round 1, for example, you would do
205 for round 2, 185 for round 3, 165 for round 4, and 145 for round 5.

Round 1 is 20 pushups, 8 rows, 24 double unders, 16 goblet squats, 2 rack presses
Round 2 is 18 pushups, 8 rows, 24 double unders, 16 goblet squats, 4 rack presses
Round 3 is 16 pushups, 8 rows, 24 double unders, 16 goblet squats, 6 rack presses
Round 4 is 14 pushups, 8 rows, 24 double unders, 16 goblet squats, 8 rack presses
Round 5 is 12 pushups, 8 rows, 24 double unders, 16 goblet squats, 10 rack presses

#3  BB Bicep Curl - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do 
1 more set of 12 reps.

9/3/20

Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 10 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 reps.
Add weight for the set of 15 and 12.
Finish heavier than 8/28/20.

#2  Do 2 rounds of:
18" Squat Box Jump - 10 reps (full depth each rep)
Inverted Row - 10 reps
Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
Cable Row - 20 reps at 100 lbs
Sledgehammer VS Tire - 20 reps (10 reps each side)
Goblet Squat - 20 reps
Double Under - 40 reps
Plate Pull - 40 feet

REST at least 2 minutes between rounds.  

9/2/20

Warmup - Do 2 rounds of:
Cable Row - 10 reps (light weight)
Pushup - 10 reps (not hand release)
Unweighted BB Back Squat - 10 reps

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

#2  Start a timer.
EVEN minutes - Deadlift - 3 reps at 225 lbs, then Burpees
ODD minutes - DB Row - 6 reps each side at 60 lbs, then Medicine Ball Wall Balls

You are done with #2 when you complete 50 burpees and 50 wall balls.