10/30/20

Warmup - Do 2 rounds of:  

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all sets and reps

with good technique.  Try to go heavier than 10/24/20.

#2  Start a timer.

EVEN minutes - Cable Row - 8 reps at 100 lbs + Burpees

ODD minutes - REST

You are done with #2 when you complete 60 Burpees.

10/29/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 3 reps.

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

2 more sets x 3 reps.

#2  In 15 minutes, do as many rounds as you can of:

Pullup - 10 reps

Tricep Pressdown - 15 reps (band or light cable)

Air Squat - 25 reps

Standing DB Hammer Curl - 10 reps (both arms at the same time)

Pushup - 15 reps (not hand release)

45 lb Bumper Plate Carry - 50 meters (carry it any way you like)

This is continuous work.

10/27/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps (not hand release)

Air Squat - 15 reps

#1  Standing BB Shoulder Press

1 set x 9 reps, 1 set x 6 reps, 3 set x 3 reps

Start light then add weight for the set of 6 and the sets of 3.

Finish heavier than 10/21.

#2  This is 5 rounds

R1 - DBShPress - 12 reps, 1 Arm BB Row- 10 reps each side, Goblet Squat - 24 reps

R2 - DBShPress - 14 reps, DB Row - 10 reps each side (heavy), Goblet Squat - 22 reps

R3 - DBShPress - 16 reps, Inverted Row - 20 reps, Goblet Squat - 20 reps

R4 - DBShPress - 18 reps, Sledgehammer vs Tire - 20 sec each side, Goblet Squat - 18 reps

R5 - DBShPress - 20 reps, Cable Row - 20 reps at 100 lbs, Goblet Squat - 16 reps

DBShPress = Seated DB Shoulder Press

Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00

10/26/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a heavy set of 3 reps.  (Weight will go up on 11/1)

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

3 more sets x 3 reps.

#2  Do 2 rounds of:

Run 200 meters

Burpee - 20 reps

REST ONE MINUTE

BB Row - 20 reps at 115 lbs

BB Overhead Hold - 30 seconds at 135 lbs

REST ONE MINUTE

Hand Release Pushup - 20 reps

24" Box Jump - 20 reps

REST ONE MINUTE

Pullup - 20 reps

Medicine Ball Wall Ball - 20 reps 

REST ONE MINUTE

10/24/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all sets and reps

with good technique.  Try to go heavier than 10/18.

#2  In any order and any combination, do:

Negative Pullup - 12 reps

Seated DB Shoulder Press - 36 reps

BB Back Squat - 48 reps at 40% of your 1RM

This is continuous work.

For the pullups, go normal tempo on the way up, then take

10 seconds to lower yourself each rep.  Use a timer.

10/23/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 3 reps

Do as many warmup reps and sets as you like, then

Set 1 is a moderately heavy set of 3 reps.

Leave room to go up on 10/29 for a max set of 3 reps.

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

3 more sets x 3 reps

#2  This is continuous work.  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

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 with 40 lb DB's

10/21/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps (not hand release)

Air Squat - 15 reps

#1  Standing BB Shoulder Press

1 set x 9 reps, 1 set x 6 reps, 3 sets x 3 reps

Start light, then add weight for the set of 6 and the sets of 3.

#2  Do one round of:

DB Incline Bench Press - 21 reps

Inverted Row - 18 reps

DB Lateral Raise - 15 reps

BB Row - 12 reps at 135 lbs

Medicine Ball Wall Ball - 9 reps

REST one minute

Burpee - 21 reps

REST one minute

DB Incline Bench Press - 9 reps

Inverted Row - 12 reps

DB Lateral Raise - 15 reps

BB Row - 18 reps at 135 lbs

Medicine Ball Wall Ball - 21 reps

10/20/20

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 - 5 sets x 3 reps

Set 1 is a moderately heavy set of 3 reps (weights will go up on 10/26 and 11/1).

This can be lighter than your max set of 6 reps from 10/14.

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

4 more sets x 3 reps.

#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, shoulder press and air squat.  

10/18/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Seated DB Shoulder Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all reps of all sets

with good technique.

#2  Start a timer.

EVEN minutes - In any order and any combination, do:
      Clean Grip Deadlift - 20 reps

      Air Squat - 80 reps

ODD minutes - In any order and any combination, do:

      Pullup - 40 reps

      Hand Release Pushup - 60 reps

You are done when you complete all reps of deadlift, air squat, pullup and pushup.

Deadlifts should be heavy, but also at a weight that you can get all reps with good

technique and good posture.

10/17/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Bench Press - 5 sets x 3 reps

Set 1 is a moderate set of 3 reps (weights will go up on 10/23 and 10/29).

This can be lighter than your max set of 6 from 10/11.

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

4 more sets x 3 reps.

#2  Star a timer.  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 stars at 12:00.

Round 1 is 7 burpees, 20 seconds tire pull, 10 goblet squats, run 100 meters.

Round 2 is 10 burpees, 30 seconds tire pull, 13 goblet squats, run 150 meters.

Round 3 is 13 burpees, 40 seconds tire pull, 16 goblet squats, run 150 meters.

Round 4 is 16 burpees, 50 seconds tire pull, 19 goblet squats, run 200 meters.

10/15/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderately heavy set of 12 reps.

Then add weight for sets 2 and 3.

Try to finish heavier than your top set from 10/9.

#2  This is continuous work.  Do 3 rounds of:

BB Standing Shoulder Press - 9 reps

Toes to Bar - 12 reps

DB Lateral Raise - 15 reps

DB Row - 18 reps (9 reps each side)

Goblet Squat - 21 reps

DB Farmer's Walk - 100 meters

10/14/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 2 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 6 reps.  

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

1 more set x 6 reps.

#2  Do 2 rounds of:

Plate Pull - 40 feet

Air Squat - 35 reps

Sledgehammer VS Tire - 30 seconds of work each side

Cable Row - 25 reps at 100 lbs

Hand Release Pushup - 20 reps

Squat Box Jump - 15 reps to an 18" box (go full depth each rep)

Pullup - 10 reps

BB Thruster - 5 reps with a 2 second PAUSE at the bottom and top of each rep

REST at least 2 minutes between rounds.

10/12/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Seated DB Shoulder Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  Cable Row - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 should be a heavy 6, and heavier than your top set from 10/6.

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

2 more sets x 6 reps.

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

DB Row - 6 reps each side (60 pound DB)

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 18 reps

DB Reverse Fly - 12 reps

DB Step Up - 6 reps each side to an 18" box

(continuous work)

#3  EZ Curl Bar Nosebreaker - 2 sets x 8 reps

Same weight both sets.  Go as heavy as you can.  

10/11/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

DB Incline Bench Press - 9 reps

Air Squat - 12 reps

#1  BB Bench Press - 2 sets x 6 reps

Do as many warmup reps and sets as you like, then

Set 1 is a max set of 6 reps.

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

1 more set x 6 reps.

#2  Do one round of:

Run 1000 meters in less than 4:30

REST one minute

Hand Release Pushup - 40 reps

REST one minute

Goblet Squat - 40 reps

REST one minute

BB Row - 40 reps at 115 lbs

REST one minute

Burpee - 40 reps

#3  Standing BB Curl - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 6 reps.

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

2 more sets x 6 reps.

10/9/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press 

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderate weight then add weight for sets 2 and 3.

Try to finish heavier than your top set from 10/3/20.

#2  In any order and any combination, do:

BB Push Press - 30 reps at 95 lbs

Goblet Squat - 30 reps

Cable Row - 30 reps at 100 lbs

Plank - 2 total minutes

DB Row - 15 reps each side at 60 lbs

Overhead Bumper Plate Walk - 100 meters

Run 400 meters

WORK FOR 2 MINUTES, THEN REST ONE MINUTE, WORK FOR

2 MINUTES, THEN REST ONE MINUTE, ETC. until you complete all reps.

10/8/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Behind The Neck Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 3 sets x 6 reps

Do as many warmup sets and reps as you like.  

Set 1 is a moderately heavy set of 6 reps.

Go heavier than 10/2/20.

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

2 more sets x 6 reps.

#2  Do 5 rounds of:

BB Deadlift      10-8-6-4-2 reps

Medicine Ball Wall Ball - 12 reps

Pullup - 12 reps

DB Incline Bench Press - 12 reps

Inverted Row - 12 reps

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 24 reps

REST at least one minute between rounds.

You pick the weight for deadlift.  Choose a weight that is challenging but allows 

you to complete all reps with good posture and technique.  

10/6/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Cable Row - 4 sets x 6 reps

Set 1 is heavy.  Go heavier than your top set from 9/30.

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

3 more sets x 6 reps.

#2  DB Farmer's Walk - 150 meters

Then immediately begin:

Pullup      1-2-3-4-5-6-7-8-9-10 reps

Burpee      10-9-8-7-6-5-4-3-2-1 rep

(1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, etc.)

Then finish with DB Farmer's Walk - 150 meters

#3  EZ Curl Bar Nosebreaker - 3 set x 8 reps

Same weight for all 3 sets.  Go heavier than 9/30.

10/5/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Bench Press - 3 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

Leave room to go heavier on 10/11/20.

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

2 more sets x 6 reps.

#2  Start a timer.

EVEN minutes, do 4 reps of BB Ground to Overhead at 135 lbs

When you are not doing ground to overheads, in any order and any combination, do:

24" Box Jump - 20 reps

BB Row - 40 reps at 135 lbs

Hand Release Pushup - 60 reps

Air Squat - 80 reps

You are done when you finish all reps of box jump, row, pushup, and air squat.

#3  Standing BB Curl - 3 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

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

2 more sets x 6 reps.

10/3/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  Seated DB Shoulder Press

1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

Start with a moderate weight and go up for the sets of 9 and 6.

Finish heavier than your top set of 9 from 9/27.

#2  Do one round of:

Pullup - 20 reps

Goblet Squat - 20 reps

Unweighted BB Standing Shoulder Press - 20 reps

Double Under - 20 reps

Burpee - 10 reps

DB Farmer's Walk - 100 meters

Burpee - 10 reps

Double Under - 20 reps

Unweighted BB Standing Shoulder Press - 20 reps

Goblet Squat - 20 reps

Pullup - 20 reps

(This is continuous work.)

10/2/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Behind the Neck Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 6 reps

Set 1 is a moderate set of 6 reps (weights will go up on 10/8 and 10/14).

This can be lighter than your max set of 9 reps from 9/26.

For sets 2, 3, and 4, take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 6 reps.

#2  With a partner, in 15 minutes, do as many rounds as you can of:

Run 200 meters

Pushup - 20 reps (not hand release)

DB Thruster - 10 reps

Air Squat - 25 reps

Cable Row - 15 reps 

ALTERNATE EXERCISES BETWEEN PARTNERS.

Only one partner is working at a time.

Partner A runs, then Partner B does pushups.

Partner A does thrusters, then Partner B does air squats.

Partner A does cable rows, then Partner B runs, etc.