11/29/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps 

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps (light weight)

#1  Pullup - 35 total reps

PAUSE for 2 seconds at the TOP and BOTTOM of each rep

Break this up however you like.

#2  Do 5 rounds of:

0:00 - Run 100 meters in less than 20 seconds

1:00 - Tire Pull - 25 meters with 50 pounds in the tire

2:00 - Burpee - 7 reps

Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.

#3  Cable Row - 4 sets x 10 reps

Same weight all 4 sets.  Go heavier than 11/17/20.

11/28/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB TEMPO Bench Press - 4 sets x 8 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Go heavier than your top set from 11/16/20.

Sets 2, 3 and 4 - Take off 10% or 20 lbs (subtract the larger number)

#2  This is continuous work.  Do 5 rounds of:

BB Row                                6-8-10-12-14 reps (same weight each round)

24" Box Jump                      8 reps each round

Plate Pull                              40 feet each round

Medicine Ball Wall Ball      14-12-10-8-6 reps

#3  Pushup (not hand release) - 110 reps

Break this up however you like.  Just try to work as quickly as you can 

to complete all 110 reps.

11/26/20

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 - 3 sets x 12 reps

Same weight all 3 sets.  Go heavier than 11/20/20.

#2  This is continuous work.  Do 4 rounds of:

DB Lateral Raise - 10 reps

EZ Curl Bar Nosebreaker - 10 reps

Unweighted BB Back Squat - 15 reps

Standing BB Overhead Hold - 30 seconds

Standing BB Curl - 10 reps

18" DB Step Up - 5 reps each side

11/25/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

3 sets x 6 reps

Same weight all 3 sets.

Use a weight that is challenging but you can get all reps with good technique.

The pause is right after the barbell breaks contact with the floor.  

#2  BB Back Squat - 3 sets x 10 reps (normal tempo)

Set 1 is a moderately heavy set of 10 reps

Sets 2 and 3 - take off 10% or 20 lbs (subtract the larger number)

and do 2 more sets x 10 reps

#3  Do 2 rounds of:

0:00 - Pullup - 15 reps, then Goblet Squat - 15 reps

2:00 - Pushup (not hand release) - 15 reps, then American Kettlebell Swing - 25 reps

4:00 - Cable Row - 15 reps at 100 lbs, then Burpee - 15 reps

6:00 - Unweighted BB Standing Shoulder Press - 15 reps, then Air Squat - 25 reps

Round 2 starts at 8:00.

11/23/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 10 reps

DB Lateral Raise - 10 reps

#1  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.

#2  This is continuous work.  In 10 minutes, do as many rounds as you can of:

Burpee - 8 reps

Sledgehammer VS Tire - 8 reps each side

BB Back Squat - 8 reps at 40% of 1RM

Overhead Bumper Plate Walk - 50 meters

#3  DB Row - 3 sets x 10 reps each side

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.

11/22/20

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps (not hand release)

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

Set 1 is heavy

Sets 2 and 3 - take off 10% and do 2 more sets x 8 reps

#2  Start a timer.

EVEN minutes, do 3 reps of Tire Flip Jump Through.

When you are not doing tire flip jump through, in any order and any combination, do:

Clean Grip Deadlift - 20 reps at 225 lbs

Inverted Row - 30 reps (legs straight, heels on bench)

Hand Release Pushup - 40 reps

Air Squat - 50 reps

Double Under - 60 reps

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

deadlift, row, pushup, air squat, and double under.

#3  BB Bench Press (regular tempo) - 3 sets x 12 reps

Same weight all 3 sets.  Go light enough so you can get all 12 reps

each set.

11/20/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps

Same weight all 3 sets.  Pick a weight that is challenging but

you can get all 12 reps each set.

#2  This is continuous work.  In any order and any combination, do:

DB Farmer's Walk - 200 meters

Tire Pull - 100 meters with 50 lbs in the tire

Air Squat - 60 reps

Unweighted BB Standing Shoulder Press - 40 reps

DB Row - 40 reps (20 reps each side)

DB Hammer Curl - 30 reps (both arms at the same time)

Banded Tricep Pressdown - 30 reps

11/19/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 1 set x 12 reps

Work up to one heavy set, with good technique and posture, of 12 reps.

#2  BB Tempo PAUSE Back Squat - 3 sets x 6 reps

FIVE SECONDS down, TWO SECONDS at the bottom, normal tempo on the way up.

Start light, try to add weight for sets 2 and 3.

#3  With a partner, for 14 minutes, alternate whole rounds of:

Pullup - 7 reps

Burpee - 7 reps

Only one partner is working at a time.

Partner A does 7 pullups and 7 burpees, then

Partner B does 7 pullups and 7 burpees, etc.  

11/17/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  Pullup - 30 total reps

PAUSE for 2 seconds at the TOP and the BOTTOM of each rep.

Break this up however you like.

#2  Start a timer.  This is up to 4 rounds.

0:00 - Goblet Squat - 12 reps

1:00 - DB Row - 8 reps each side

2:00 - Seated DB Shoulder Press - 12 reps

3:00 - BB Ground to Overhead - 2 reps 

You pick the weights, then stick with those weights all 4 rounds.

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

Round 2 is 14 goblet squats, DB Row - 10 reps, shoulder press - 14 reps, and ground to

overhead - 3 reps

Round 3 is 16 goblet squats, DB Row - 12 reps, shoulder press - 16 reps, and ground to

overhead - 4 reps

Round 4 is 18 goblet squats, DB Row - 14 reps, shoulder press - 18 reps, and ground to

overhead - 5 reps

You are done when you either finish all 4 rounds, or you fail to complete all reps of an

exercise before the start of the next minute.

#3  Cable Row - 3 sets x 10 reps

Same weight all 3 sets.  Moderately heavy.

11/16/20

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 TEMPO Bench Press - 3 sets x 8 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.

Sets 2 and 3 - Take off 20 lbs or 10% (subtract the larger number) 

#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

A) Double Under - 60 reps

B) Air Squat - 30 reps

C) DB Incline Bench Press - 15 reps

D) Run 150 meters

E) BB Row - 12 reps

F) DB Thruster - 10 reps

REST one minute between rounds.

#3  Pushup (not hand release) - 100 reps

Break this up however you like.  Just try to work as quickly as you can

to complete all 100.

11/14/20

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  Standing BB Shoulder Press - 5 sets x 3 reps with a 2 second PAUSE 

at the top of each rep.  Same weight for all 5 sets.  

#2  Do one round of:

Plate Pull - 80 feet

DB Thruster - 25 reps

REST one minute

Double Under - 60 reps

Cable Row - 25 reps at 100 lbs

REST one minute

American Kettlebell Swing - 40 reps

DB Lateral Raise - 25 reps

(continuous work)

11/13/20

Warmup - Do 5 rounds of:

DB Thruster - 5 reps (light weight)

Run 25 meters

Effort level for the run is:

R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%, R5 - 90%

#1  Run 25 meters x 5 reps (100% effort)

Rest between reps.

#2  Do 10 rounds of:

BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jump

For the box jumps,

rounds 1-4 - 3 reps at 30"

rounds 5, 6, 7 - 2 reps and add height

rounds 8, 9, 10 - 1 rep and add height again

#3  Every minute, on the minute, do:

Pullup

Pushup (not hand release)

Air Squat 

YOU PICK THE NUMBER OF REPS FOR EACH EXERCISE.  For example, 

if you pick 3 pullups, 6 pushups, and 9 air squats, that is the number of reps you 

do of each exercise, each minute.

If you pick 3, 6, and 9, it would look like this:

0:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 12 reps

1:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 12 reps, etc.

15 rounds.  Last round starts at 14 minutes.

Pick numbers that are challenging but you can get through all 15 rounds

without decreasing your numbers.

11/11/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  Do 5 rounds of:

EVEN minutes - Cable Row - 8 reps at 75 lbs

ODD minutes - Banded Pressdown - 12 reps

#2  Do one round of:

Tire Pull - 50 meters with 50 lbs in tire

Bear Crawl - 50 meters

18" Squat Box Jump - 15 reps

Run 400 meters

Seated DB Shoulder Press - 30 reps

Pullup - 30 reps

Air Squat - 30 reps

Plank - 90 seconds (elbows and toes)

Finish all reps of each exercise before you move to the next exercise.

11/10/20

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 10 reps

First set is at 60% of 1RM

Then subtract 20 lbs and do 2 more sets x 10. 

#2  Do 5 rounds of:

Medicine Ball Wall Ball - 12 reps

Pushup (not hand release)     20-18-16-14-12 reps

BB Row - 12 reps (you pick the weight)

BB Rack Press      2-4-6-8-10 reps (use the same weight for each round)

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

REST 1 minute

11/8/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps with a 2 sec PAUSE 

at the top of each rep.  Same weight for all 6 sets.

#2  Do 3 rounds of:

Seated DB Alternating Shoulder Press - 5 reps each side

Toes to Bar - 8 reps

DB Incline Bench Press - 11 reps

Cable Row - 14 reps at 100 lbs

DB Lateral Raise - 17 reps

Goblet Squat - 20 reps

Plate Pull - 40 feet

REST at least one minute between rounds.

11/7/20

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 

Do as many warmup reps and sets as you like.

Work up to a max single.

No drop sets.

#2  Start a timer.

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

Deadlift - 15 reps 

Pullup - 30 reps

Pushup - 45 reps (not hand release)

Air Squat - 60 reps

ODD minutes - 8 Burpees

You are done with #2 when you complete all reps of deadlift, pullup, pushup,

and air squat.  For the deadlift, pick a weight that is challenging but you can

get all reps with good technique.  

11/5/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  Cable Row - 6 sets x 5 reps with a 2 second PAUSE at the top of each rep

Same weight for all 6 sets.

#2  This is 10 rounds of continuous work:

Pullup                1-2-3-4-5-6-7-8-9-10 reps

Unweighted BB Standing Shoulder Press - 8 reps

Air Squat          15-14-13-12-11-10-9-8-7-6 reps    

Round 1 is 1 pullup, 8 presses, 15 air squats.

Round 2 is 2 pullups, 8 presses, 14 air squats, etc.

 

11/4/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max single.

No drop sets.

#2  Do 3 rounds of:

Run 200 meters

DB Farmer's Walk - 100 meters

Plank - 40 seconds (elbows and toes)

Double Under - 30 reps

Goblet Squat - 20 reps

BB Row - 10 reps at 135 lbs

BB Thruster - 3 reps at 135 lbs (PAUSE 2 seconds TOP and BOTTOM of each rep)

(continuous work)

#3  With a partner, do 150 total Hand Release Pushups.

Only one partner is working at a time.  Divide up the reps however you like.

11/2/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

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 10/27.

#2  In any order and any combination, do:

24" Box Jump - 20 reps

DB Lateral Raise - 40 reps

Cable Row - 40 reps at 100 lbs

Medicine Ball Wall Ball - 40 reps

Double Under - 60 reps

Overhead Bumper Plate Walk - 100 meters

This is continuous work.  

11/1/20

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 - 3 sets x 3 reps

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

Set 1 - 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 12 minutes, do as many rounds as you can of:

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

Run 200 meters

This is continuous work.

For the front squat, push press, and row, use the SAME BARBELL and

SAME WEIGHT.