12/31/20

Warmup - Do 2 rounds of:

Inverted Row - 10 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 on the way up.

Normal tempo on the way down.

6 sets x 3 reps

Same weight all 6 sets.

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

Go heavier than 12/19.

#2  BB Back Squat - 4 sets x 6 reps (normal tempo)

Set 1 is moderately heavy.  

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

Go as heavy, or heavier than your top set of 10 reps from 12/19.

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

Plate Pull - 80 feet

Double Under - 70 reps

Plank - elbows and toes - 60 seconds

Air Squat - 50 reps

Hand Release Pushup - 40 reps

Pullup - 30 reps

DB Thruster - 20 reps

12/29/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight) 

Air Squat - 10 reps

#1  BB Row - 5 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/17.

Sets 2, 3, 4 and 5 - take off 10% from set 1

#2  This is continuous work.  In 12 minutes, do as many rounds as you can of:

Toes to Bar - 10 reps

Plate Front Raise - 15 reps

Sledgehammer VS Tire - 10 reps each side

Burpee - 15 reps

Standing BB Shoulder Press - 10 reps

BB Back Squat - 15 reps (same BB, same weight as shoulder press)

#3  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

Go heavier than 12/17.

12/28/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup (not hand release) - 10 reps

Air Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 5 sets x 6 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/16.

Sets 2, 3, 4 and 5 - take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Start a timer 

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

Inverted Row - 40 reps (heels on bench)

Unweighted BB Thruster - 40 reps

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

Pullup - 40 reps

Air Squat - 80 reps

You are done with #3 when you finish all reps of inverted row, thruster,

pullup and air squat.

#3  BB Bench Press (regular tempo) - 4 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/16.

Sets 2, 3 and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)

12/26/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Thruster - 10 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Set 1 - Heavy

Sets 2, 3, 4 and 5 - take off 20 lbs from set 1

#2  This is 3 rounds:

Plate Pull                                 40 feet

Air Squat                                 25 reps

DB Lateral Raise                    15-12-9 reps

Pullup                                      12 reps

Seated DB Shoulder Press      9-12-15 reps

REST one minute

Round 1 is plate pull 40 feet, 25 air squats, 15 lat raises, 12 pullups, 9 presses.

Round 2 is plate pull 40 feet, 25 air squats, 12 lat raises, 12 pullups, 12 presses.

Round 3 is plate pull 40 feet, 25 air squats, 9 lat raises, 12 pullups, 15 presses.

12/25/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 4 sets x 6 reps, regular tempo

Set 1 - heavy but with good posture and good technique

Sets 2, 3 and 4 - take off 10%

Go heavier than your top set of 8 reps from 12/13/20.

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

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

Start light!  Try to add weight each set.  Finish heavier than your top set of 6 from 12/13/20.

#3  Do 2 rounds of:

Unweighted BB Standing Shoulder Press - 20 reps

BB Back Squat - 20 reps at 35% of 1RM

Carry a 45 pound plate for 200 meters (carry it any way you like, walking is fine)

Cable Row - 20 reps at 100 lbs

Burpee - 20 reps

REST 4 minutes

Time your first round, then try to beat that time in round 2.

12/23/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Pullup - 45 total reps

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

Break this up however you like.

#2  This is 5 rounds.

Round 1 - Do A

Round 2 - Do A and B

Round 3 - Do A, B and C

Round 4 - Do A, B, C and D

Round 5 - Do A, B, C, D and E

REST 1 minute between rounds.

A) Medicine Ball Wall Ball - 12 reps

B) DB Row - 16 reps (8 reps each side)

C) DB Lateral Raise - 20 reps

D) Air Squat - 30 reps

E) Double Under - 60 reps

#3  Cable Row - 5 sets x 8 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get all 8 reps

of each set with good technique.  Go heavier than 12/11/20. 

12/22/20

Warmup - Do 2 rounds of:

Pullup - 5 reps

Hand Release Pushup - 10 reps

Air Squat - 15 reps

#1  BB TEMPO Bench Press - 5 sets x 6 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Try to go heavier than your top set from 12/10.

Sets 2, 3, 4, and 5 - Take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 5 rounds of:

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

1:00 - DB Thruster - 10 reps

2:00 - BB Row - 15 reps 

Pick weights that allow you to finish the sets of thruster and row unbroken,

with good posture and technique.

Round 2 starts at 3:00.  Round 3 starts at 6:00.  Round 4 starts at 9:00.

Round 5 starts at 12:00. 

#3  Pushups (not hand release) - 130 reps 

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

finish all 130 reps.  

12/20/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Air Squat - 10 reps (light weight)

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.  Pick a weight that is challenging but you can

get all 9 reps each set.  Try to go heavier than 12/14.

#2  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

Run - 400 meters

DB Incline Bench Press - 20 reps

Air Squat - 40 reps

DB Row - 15 reps each side

Double Under - 40 reps

DB Thruster - 20 reps

Pullup - 20 reps

Burpee - 20 reps

12/19/20

Warmup - Do 2 rounds of:

Inverted Row - 10 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 on the way up.

Normal tempo on the way down.

5 sets x 6 reps

Same weight all 5 sets.

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

Go as heavy, or heavier than 12/7. 

#2  BB Back Squat - 4 sets x 10 reps (normal tempo)

Set 1 is heavy

Sets 2, 3, and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)

For set 1, go heavier than your top set from 12/7.

#3  Start a timer.

At (0:00, 4:00, 8:00, 12:00, etc.) - BB Ground to Overhead - 4 reps 

At (2:00, 6:00, 10:00, 14:00, etc.) - DB Ground to Overhead - 4 reps each side

For the DB Ground to Overhead, one rep is moving the DB with one hand

from the ground to locked out overhead.  Do 4 reps with each hand.  

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

Goblet Squat - 50 reps

Cable Row - 50 reps at 100 lbs

Pushup - 50 reps (not hand release)

Work on the goblet squats, rows and pushups ONLY during odd minutes.

You are done with #3 when you finish all reps of goblet squat, cable row, and pushup.

12/17/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 8 reps

Set 1 is heavy.

Sets 2, 3, 4, and 5 - take off 10% from set 1

#2  With a partner, do 8 rounds of:

Medicine Ball Wall Ball - 12 reps

Pullup - 8 reps

Double Under - 24 reps

Partners alternate exercises.  

So Partner A does 12 wall balls, then Partner B does 8 pullups, then

Partner A does 24 double unders, then Partner B does 12 wall balls, etc.

Together you do 8 rounds.  Each partner will end up doing 48 wall balls,

32 pullups, and 96 double unders.  

#3  DB Row - 5 sets x 8 reps

Same weight all 5 sets.   

12/16/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 5 sets x 6 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/4.

Sets 2, 3, 4, and 5 - take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 2 rounds of:

Burpee - 15 reps

Plank - 60 seconds (elbows and toes)

REST one minute

Run 200 meters

Inverted Row - 15 reps (legs straight, heels on bench)

REST one minute

Unweighted BB Standing Shoulder Press - 15 reps

BB Back Squat - 20 reps at 35% of 1RM

REST one minute

Cable Row - 20 reps at 100 lbs

DB Lateral Raise - 15 reps

Rest between rounds is also one minute.

#3  BB Bench Press (regular tempo) - 4 sets x 8 reps

Set 1 is heavy.

Sets 2, 3, and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)

12/14/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Air Squat - 10 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.  Pick a weight that is challenging but you can 

get all 9 reps each set.  Try to go heavier than 12/8/20.

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

Pushup to DB Row - 6 reps

Goblet Squat - 15 reps

BB Shrug - 15 reps

Sledgehammer VS Tire - 9 reps each side

BB Overhead Hold - 20 seconds at 135 lbs

12/13/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 3 sets x 8 reps, regular tempo

Set 1 - heavy but with good posture and good technique

Sets 2 and 3 - take off 10%

Go heavier than your top set of 10 reps from 12/1/20.  

#2  BB Tempo PAUSE Back Squat - 5 sets x 6 reps

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

Start light!  Try to add weight each set.  Finish heavier than your top set from 12/1/20.

#3  This is 10 rounds of continuous work.

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

Hand Release Pushup      5-6-7-8-9-10-11-12-13-14     

Air Squat                          9-10-11-12-13-14-15-16-17-18 reps

Round 1 is 1 pullup, 5 pushups, 9 air squats.

Round 2 is 2 pullups, 6 pushups, 10 air squats, etc.

Start a timer at the beginning of round 1.  Starting at 3:00, then 6:00, 9:00 etc.

do 50 meters of DB Farmer's Carry, until you complete all rounds of pullup, pushup

and air squat.          

12/11/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps (light weight)

#1  Pullup - 40 total reps

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

Break this up however you like.  

#2 Start a timer.

EVEN minutes - 24" Box Jump - 8 reps

ODD minutes - Medicine Ball Wall Ball - 8 reps

When you are not doing box jumps or wall balls, in any order

 and any combination, do:

Tire Flip Jump Through - 10 reps

Burpee - 40 reps

American Kettlebell Swing - 40 reps

Double Under - 40 reps

#3  Cable Row - 5 sets x 8 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get all 8 reps 

of each set with good technique.

12/10/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Hand Release Pushup - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 5 sets x 6 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 11/28.

Sets 2, 3, 4, and 5 - Take off 10% from set 1, or 20 lbs (subtract the larger number)  

#2  Tire Pull - 100 meters with 50 lbs in the tire, then start a timer and 

immediately begin as many rounds as you can in 12 minutes of:

Toes to Bar - 6 reps

DB Row - 6 reps each side (heavy)

Unweighted BB Standing Shoulder Press - 12 reps

Air Squat - 24 reps

#3  Pushup (not hand release) - 120 reps

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

complete all 120 reps.  

12/8/20

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

DB Lateral Raise - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can get all 9 reps each set.

#2  This is 4 rounds. 

Burpee Pullup              4-6-8-10 reps

Plate Front Raise         8-10-12-14 reps

BB Row                        14-12-10-8 reps

Goblet Squat                18-16-14-12 reps

Round 1 is 4 burpee pullups, 8 front raises, 14 rows, and 18 goblet squats.

Round 2 is 6 burpee pullups, 10 front raises, 12 rows, and 16 goblet squats.

Round 3 is 8 burpee pullups, 12 front raises, 10 rows, and 14 goblet squats.

Round 4 is 10 burpee pullups, 14 front raises, 8 rows, and 12 goblet squats.

Rest at least one minute between rounds.

12/7/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

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

Normal tempo on the way down.

4 sets x 6 reps

Same weight all 4 sets.

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

Go as heavy, or heavier than 11/25.

#2  BB Back Squat - 4 sets x 10 reps (normal tempo)

Set 1 is moderately heavy

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

For set 1, go heavier than 11/25.

#3  In any order and any combination, do:

Unweighted BB Thruster - 50 reps

Inverted Row - 50 reps

Pushup - 50 reps (not hand release)

Air Squat - 50 reps

Banded Pressdown - 50 reps

DB Hammer Curl - 50 reps (both arms at the same time)

WORK 3 minutes, REST 1 minute, WORK 3 minutes, REST 1 MINUTE, etc.

until you finish all reps.

12/5/20

Warmup - Do 2 round of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Row - 4 sets x 10 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can get all reps for all 4 sets

with good technique.

Go at least as heavy, or heavier than 11/23.

#2  This is up to 4 rounds.

0:00 - Air Squat - 20 reps

1:00 - Pullup - 12 reps

2:00 - Hand Release Pushup - 16 reps 

3:00 - BB Ground to Overhead - 1 rep at 135 lbs

Then add 2 reps to each exercise, each round. 

Round 2 is 22 air squats, 14 pullups, 18 pushups, and 3 ground to overhead.

Round 3 is 24 air squats, 16 pullups, 20 pushups, and 5 ground to overhead.

Round 4 is 26 air squats, 18 pullups, 22 pushups, and 7 ground to overhead.

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

#3  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.

Pick a weight that is challenging but you can get all reps for all 4 sets

with good technique.

Go at least as heavy, or heavier than 11/23.

12/4/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps (not hand release)

Air Squat - 12 reps

#1  BB Incline Bench Press (1.5 REP) - 4 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 11/22/20.

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

#2  This is 2 rounds.  For each exercise, do as many reps, or plank, or go as far

as you can, in 45 seconds, then rest for 45 seconds, then move on to the next

exercise.  Rest between rounds is also 45 seconds.

Medicine Ball Wall Ball

Cable Row at 80 lbs

Weighted Plank (25 pound bumper)

Sledgehammer VS Tire (switch sides halfway)

Double Under

Plate Pull

#3  BB Bench Press (regular tempo) - 4 sets x 12 reps

Same weight all 4 sets.  Go as heavy, or heavier than your 3x12 from 11/22.

12/2/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

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

Set 1 - 12 reps as heavy as you can

Sets 2 and 3 - go 10 lbs lighter and do 12 reps

#2  Every minute, on the minute, do 10 Air Squats.

When you are not doing Air Squats, in any order and any combination, do:

Pullups - 60 reps

Unweighted BB Standing Shoulder Press - 60 reps

Be sure to lock out each rep of shoulder press.

You are done when you finish all reps of pullup and press.

12/1/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Seated DB Shoulder Press - 10 reps (light)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 10 reps

Set 1 - heavy, but with good posture and technique

Set 2 - take off 10% 

On set 1, go heavier than your set of 12 from 11/19.

#2  BB Tempo PAUSE Back Squat - 4 sets x 6 reps

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

Start light, then add weight for sets 2, 3, and 4.  Finish heavier than your top set from 11/19.

#3  This is continuous work.  In 15 minutes, do as many rounds as you can of:

18" Squat Box Jump - 8 reps

DB Incline Bench Press - 11 reps

DB Row - 14 reps (7 reps each side, heavy)

DB Lateral Raise - 17 reps

BB Back Squat - 20 reps at 30% of 1RM

Plank - 60 seconds (elbows and toes)

DB Farmer's Walk - 100 meters