12/30/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a moderately heavy set of 4 reps.

Go heavier than your top set of 6 reps from 12/24/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

#3  Start a timer.  In any order and any combination, do:

DB Ground to Overhead - 15 reps each side

24" Box Jump - 25 reps

DB Row - 25 reps each side (60 pound DB or heavier)

Goblet Squat - 50 reps

DB Lateral Raise - 50 reps

At 0:00, 3:00, 6:00 etc. do 12 Burpees.  You are done with #3

when you finish all reps of ground to overhead, box jump, db row,

goblet squat and lateral raise.

12/29/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 3 reps

Go heavier than your top set of 6 reps from 12/23/21.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 6 reps 

Weight for all sets is 90% of your top weight from 12/26/21.

#3  This is continuous work.

Run 400 meters, then immediately begin 10 rounds of:

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

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

Air Squat                              11-12-13-14-15-16-17-18-19-20 reps

Seated DB Shoulder Press     10-9-8-7-6-5-4-3-2-1 rep

Round 1 is 10 pullups, 1 pushup, 11 air squats, 10 shoulder presses.

Round 2 is 9 pullups, 2 pushups, 12 air squats, 9 shoulder presses, etc.

When you are done with the 10 rounds, immediately run another 400 meters.

12/27/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

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

Start light then try to add weight each set.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

5 sets x 3 reps.  The pause is right after the barbell breaks contact with

the floor.  Slow and controlled.  Start light, then try to add weight each set.

#3  This is continuous work. 

Do 4 rounds of:

Goblet Squat         30-25-20-15 reps

BB Nosebreaker    10 reps each round

Inverted Row        10 reps each round

Pushup                  15-20-25-30 reps

Double Under        25 reps each round

DB Row                 8 reps each side each round

12/26/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Go heavier than your top set from 12/20/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press - 4 sets x 6 reps

Weight for all 4 sets is 90% of your top weight from 12/23/21.

#3  Start at timer.  

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

Burpee - 50 reps

American Kettlebell Swing - 50 reps

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

DB Thruster - 50 reps

Pullup - 50 reps

You are done when you finish all reps of burpee, kettlebell swing,

thruster and pullup.

12/24/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a heavy set of 6 reps

Go heavier than your top set from 12/18/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

#3  Do 2 rounds of:

BB Ground to Overhead - 6 reps at 135 lbs

Sledgehammer VS Tire - 12 reps each side

Air Squat - 40 reps

Run - 200 meters

DB Row - 12 reps each side with 60 lb DB or heavier

Medicine Ball Wall Ball - 24 reps

REST at least 2 minutes between rounds.  

12/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 6 reps.

Go heavier than your top set of 6 reps from 12/17/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 4 sets x 6 reps

Weight for all sets is 90% of your top set of 6 reps from 12/20/21.

#3  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

Goblet Squat - 80 reps

Cable Row - 40 reps at 100 lbs

24" Box Jump - 40 reps

Standing BB Curl - 40 reps

Seated DB Shoulder Press - 40 reps

12/21/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Goblet Squat - 15 reps (light weight)

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

Start light then try to add weight each set.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause is right after the barbell breaks contact with

the floor.  Slow and controlled.  Start light, then try to add weight each set.

#3  Continuous work.  Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Pushup - 40 reps

Pullup - 30 reps

DB Thruster - 20 reps

12/20/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press -  4 sets x 6 reps

Weight for all 4 sets is 90% of your top weight from 12/17/20.

#3  Do 7 rounds of:

0:00 - Burpee - 7 reps

1:00 - Run 100 meters in less than 20 seconds

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

12/18/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 6 reps.

Go heavier than your top set from 12/12/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

#3  Start a timer.

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

Medicine Ball Wall Ball - 25 reps

BB Nosebreaker - 25 reps

Pullup - 25 reps

DB Row - 25 reps each side

Pushup - 50 reps

Goblet Squat - 50 reps

ODD minutes - American Kettlebell Swing - 8 reps

You are done when you finish all reps of wall ball, nosebreaker,

pullup, DB row, pushup and goblet squat.

12/17/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 6 reps

Go heavier than your top set of 9 reps from 12/11/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/14/21.

#3  Do 3 rounds of:

BB Rack Press          7 reps 1st rd - 5 reps 2nd rd - 3 reps 3rd rd

Cable Row                20 reps

Double Under           40 reps

Toes to Bar               10 reps

Air Squat                  30 reps

DB Hammer Curl     10 reps

BB Rack Press          same weight as the start of round, do as many reps as you can

REST between rounds.  At least 2 minutes.  You pick the weight for rack press

each round.  You can go heavier each round or stay at the same weight.  

12/15/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/9/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the 

floor.  Slow and controlled.  Start light, then add weight for sets 2, 3 and 4.

#3  Continuous work.  In any order and any combination, do:

DB Ground to Overhead - 10 reps each side

24" Box Jump - 20 reps

BB Push Press - 30 reps

Sledgehammer VS Tire - 40 reps (20 each side)

DB Alternating Bench Press - 50 reps (25 each side)

Air Squat - 60 reps 

12/14/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 3 more sets x 9 reps

#2  BB Bench Press  - 3 sets x 9 reps 

Weight for all 3 sets is 90% of your top weight from 12/11/21.

#3  Do 3 rounds of:

Run 200 meters

Burpee - 15 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

BB Row - 15 reps

Pushup - 20 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

Goblet Squat - 20 reps

Pullup - 15 reps

12/12/21

Warmup - Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one heavy set of 8 reps.

Go heavier than your top set from 12/6/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

#3  This is 5 rounds. 

Round 1 - Do A, B, C, D, and E.

Round 2 - Do B, C, D and E.

Round 3 - Do C, D and E.

Round 4 - Do D and E.

Round 5 - Do E.

A) Double Under - 60 reps

B) Plank - 30 seconds (elbows and toes)

C) Air Squat - 20 reps

D) Cable Row - 15 reps

E) DB Thruster - 12 reps

Rest one minute between rounds. 

12/11/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 9 reps

Go heavier than your top set from 12/5/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/8/21.

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

Pushup                  16-18-20-22-24 reps

DB Row                 10 reps each round

Goblet Squat          16-18-20-22-24 reps

Run 200 meters     same distance each round

12/9/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/3/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the

floor.  Slow and controlled, start light and then add weight for sets 2, 3, and 4.

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

BB Row - 8 reps

Standing BB Shoulder Press - 8 reps

BB Back Squat - 8 reps

Sledgehammer VS Tire - 12 swings each side

Tire Pull - 25 meters with 50 lbs in the tire, walking backward

Run 100 meters

For the BB Row, BB Shoulder Press and BB Back Squat, use the same BB

and the same weight.  Try not to set the barbell down when transitioning

from row to press to squat.  This should be pretty light.  

12/8/21

Warmup - with an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each set

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 12/2/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Bench Press - 3 sets x 9 reps

Weight for all 3 sets is 90% of your top weight from 12/5/21.

#3  In any order and any combination, do:

Pullup - 45 reps

Burpee - 30 reps

Pushup - 60 reps

Standing BB Curl - 30 reps

Double Under - 75 reps

BB Nosebreaker - 30 reps

Air Squat - 90 reps

WORK 3 minutes, REST one minute, WORK 3 minutes, REST

one minute, etc. until you complete all reps.

12/6/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 8 reps.

Go heavier than your set of 10 from 11/30/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

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

American Kettlebell Swings - 50 reps

Air Squat - 100 reps

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

Seated DB Shoulder Press - 50 reps

DB Row - 50 reps each side

You are done when you finish all reps of kettlebell swing, air squat, 

seated DB shoulder press and DB row.

12/5/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 11/29/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 12/2/21.

#3  With a partner, in 12 minutes, do as many rounds as you can of:

DB Waiter's Walk - 50 meters

Goblet Squat - 16 reps

Pullup - 8 reps

Burpee - 8 reps

Pushup - 16 reps

Only one partner is working at a time.

ALTERNATE exercises with your partner.

Partner A does waiter's walk, then Partner B does goblet squats.

Partner A does pullups, then Partner B burpees.

Partner A does pushups, then Partner B does waiter's walk, etc.

For the waiter's walk, have a DB in each hand.  One hand overhead,

one hand at your side for 25 meters, then switch hands.  

12/3/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press 3 sets x 12 reps

Start light then add weight for sets 2 and 3.

Finish heavier than your top set from 11/27/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2, 3, and 4.

Finish heavier than your top set from 11/27/21.

#3  Do 3 rounds of:

Plate Pull                                 40 feet

Air Squat                                30 reps

DB Lateral Raise                    20-15-10 reps

Cable Row                               20 reps

Seated DB Shoulder Press     10-15-20 reps

REST one minute

12/2/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 12 reps.

Go heavier than your top set from 11/26/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Bench Press - 2 sets x 12 reps

Weight for both sets is 90% of your top weight from 11/29/21.

#3  Run 400 meters, then immediately begin 10 rounds of:

Pushup                                     10-9-8-7-6-5-4-3-2-1 rep

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

Medicine Ball Wall Ball          10-9-8-7-6-5-4-3-2-1 rep

Double Under                          10-11-12-13-14-15-16-17-18-19 reps

When you are finished with the 10 rounds, immediately run

another 400 meters.

11/30/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 10 reps.

Go heavier than 11/24/21.

#2  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.

#3 Do 5 rounds of:

DB Row                     5-6-7-8-9 reps each side 

Air Squat                   25 reps each round

BB Nosebreaker       10 reps each round

BB Curl                     18-16-14-12-10 reps

REST one minute between rounds.

11/29/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 12 reps.

This should be heavier than your top set of 12 from 11/23/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 11/26/21.

#3  Start a timer.

EVEN minutes - 7 Burpees, then Pullups and Goblet Squats

ODD minutes - REST 

You are done with #3 when you complete 50 Pullups and 75 Goblet Squats.

11/27/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 12 reps

Start light for set 1, then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#3  This is continuous work. 

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

BB Push Press           7,8,9 reps...

DB Row                     7,8,9 reps...

Burpee                       7,8,9 reps...

DB Hammer Curl     7,8,9 reps...

24" Box Jump           7,8,9 reps...

Round 1 is 7 reps per exercise.  Round 2 is 8 reps per exercise, etc.

11/26/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 12 reps.

Go heavier than your top set from 11/20/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Bench Press - 2 sets x 12 reps

Weight for both sets is 90% of your top weight from 11/23/21.

#3  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 20 seconds of work each side

REST ONE MINUTE

American Kettlebell Swing - 30 reps

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

11/24/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 10 reps.

Go heavier than 11/18/21.

#2  Do one round of:

Goblet Squat - 24 reps

DB Incline Bench Press - 21 reps

Cable Row - 18 reps

DB Lateral Raise - 15 reps

Unweighted BB Curl - 12 reps

DB Thruster - 9 reps

REST 2 minutes

Goblet Squat - 9 reps

DB Incline Bench Press - 12 reps

Cable Row - 15 reps

DB Lateral Raise - 18 reps

Unweighted BB Curl - 21 reps

DB Thruster - 24 reps

#3  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.  Pick a weight that is challenging

but you can get all 10 reps every set with good technique and

good posture.  

11/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 12 reps.

This should be heavier than your top set of 15 from 11/17/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Back Squat - 2 sets x 15 reps at 90% of top weight from 11/20/21.

#3  Do 5 rounds of:

BB Ground to Overhead          5-4-3-2-1 rep at 135 lbs

Inverted Row                            10-12-14-16-18 reps

Pushup                                       15-17-19-21-23 reps

Air Squat                                   20-22-24-26-28 reps

REST at least one minute between rounds.

Round 1 is 5 ground to overhead, 10 rows, 15 pushups, and 20 air squats.

Round 2 is 4 ground to overhead, 12 rows, 17 pushups, and 22 air squats, etc.

11/21/21

Warmup -  Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Start light for the first set.  Add weight for sets 2 and 3.

Finish heavier than your top set from 11/15/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause should be right after the barbell breaks contact

with the floor.  Slow and controlled, start light and add weight for sets

2 and 3.  Finish heavier than your top set from 11/15/21.

#3  Continuous work.  In 12 minutes, do as many rounds as you can of:

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

Medicine Ball Wall Ball - 16 reps

DB Row - 8 reps each side (60 pound DB or heavier)

DB Lateral Raise - 16 reps

11/20/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 15 reps.

Then take off 10% and do 1 more set x 15 reps.

Go heavier than your top set from 11/14/21.

#2  BB Bench Press - 2 sets x 15 reps 

Weight for both sets is 90% of your top weight from 11/17/21.

#3  Do one round of:

Double Under - 35 reps

Air Squat - 30 reps

Pushup - 25 reps

American Kettlebell Swing - 20 reps

Burpee - 15 reps

BB Row - 10 reps

Run 400 meters

BB Row - 10 reps

Burpee - 15 reps

American Kettlebell Swing - 20 reps

Pushup - 25 reps

Air Squat - 30 reps

Double Under - 35 reps

11/18/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 12 reps.

Go heavier than 11/12/21.

#2  Do 2 rounds of:

Plate Pull - 40 feet

Air Squat - 35 reps

Sledgehammer VS Tire - 30 seconds each side

Cable Row - 25 reps

DB Incline - 20 reps

24" Box Jump - 15 reps

Pullup - 10 reps

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

REST at least one minute between rounds. 

#3  BB Row - 3 sets x 10 reps

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

get all reps with good technique and good posture.  Try to go heavier

than 11/12/21.

11/17/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

BB Bench Press - 15 reps (light weight)
Air Squat - 15 reps

#1  BB Bench Press

Work up to a heavy set of 15 reps.  Go heavier than 11/11.

Then take off 10% and do 1 more set x 15 reps.

#2  BB Back Squat 

2 sets x 15 reps at 90% of your top weight from 11/14.

#3  Start a timer.  This is 4 rounds.

0:00 - Pushup                  13-16-19-22 reps

1:00 - Tire Pull                20-30-40-50 seconds (as far as you can)

2:00 - Goblet Squat         13-16-19-22 reps

3:00 - Run                        100-150-150-200 meters

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

Round 1 is 13 pushups, 20 seconds tire pull, 13 goblet squats, 100 meter run.

Round 2 is 16 pushups, 30 seconds tire pull, 16 goblet squats, 150 meter run.

Round 3 is 19 pushups, 40 seconds tire pull, 19 goblet squats, 150 meter run.

Round 4 is 22 pushups, 50 seconds tire pull, 22 goblet squats, 200 meter run.

11/15/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Start light for the first set.  Add weight for sets 2 and 3.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause should be right after the barbell

breaks contact with the floor.  Slow and controlled.

Start light, you can add weight for sets 2 and 3, but stay

pretty light.  

#3  In any order and any combination, do:

BB Push Press - 30 reps at 95 lbs

Air Squat - 60 reps

Cable Row - 30 reps at 100 lbs

Overhead Bumper Plate Walk - 200 meters

DB Row - 30 reps each side at 60 lbs

Run - 400 meters

WORK 2 minutes, REST 1 minute, WORK 2 minutes, REST 1 minute, etc.

until you complete all reps/distance.  

11/14/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 15 reps.

Then take off 10% and do 1 more set x 15 reps.

#2  BB Bench Press - 2 sets x 15 reps

Weight for both sets is 90% of your top weight from 11/11.

#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.  

11/12/21

Warmup -  Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 12 reps

#2  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Inverted Row - 20 reps

Goblet Squat - 20 reps

Seated DB Shoulder Press - 20 reps

Banded Pressdown - 20 reps

BB Curl - 20 reps

Double Under - 60 reps

REST two minutes

#3  BB Row - 3 sets x 10 reps 

Same weight for all 3 sets.

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

set with good technique and good posture.  

11/11/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

Work up to a heavy set of 15 reps.

Then take off 10% and do one more set x 15 reps.

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

18" Squat Box Jump - 8 reps (squat to full depth each rep)

DB Incline Bench Press - 11 reps

DB Row - 14 reps (7 reps each side)

DB Lateral Raise - 17 reps

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

Plank - 30 seconds (elbows and toes)

DB Farmer's Walk - 50 meters

11/9/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Seated DB Shoulder Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start with a light weight.  Add weight for sets

2, 3, and 4.

#2  Do 3 rounds of:

Sledgehammer VS Tire - 10 reps each side

Burpee - 15 reps

REST ONE MINUTE

Cable Row - 20 reps at 80 lbs

Medicine Ball Wall Ball - 20 reps

REST ONE MINUTE

11/8/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

3 sets x 10 reps at 60% of 1RM

#2  Start a timer.  In any order and any combination, do:

BB Ground to Overhead - 10 reps at 135 lbs

Pullup - 20 reps

American Kettlebell Swing - 30 reps

Double Under - 40 reps

Air Squat - 50 reps

Pushup - 60 reps

At 0:00, 3:00, 6:00, 9:00, etc. run 100 meters.

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

overhead, pullup, kettlebell swing, double under, air squat

and pushup.

11/6/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Cable Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Add weight for sets 2, 3, and 4.

Then use the same weight for the set of 21 reps as 

you did for the first set of 15 reps.

#2  Tire Pull - 100 meters with 50 lbs in the tire, then

immediately begin:

DB Thruster     10-9-8-7-6-5-4-3-2-1 rep

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

Do 10 thrusters, then 1 row, then 9 thrusters, then 2 rows, etc.

When you are done with thrusters and rows, run 400 meters.

11/5/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press

5 sets x 6 reps at 60% of regular bench press 1RM

#2  Do 6 rounds of:

BB Rack Press    12-10-8-6-4-2 reps (same weight all 6 rounds)

DB Row              8 reps each side at 60 lbs or heavier

Air Squat            25 reps 

Pullup                 8 reps

Pushup               12-14-16-18-20-22 reps

REST at least one minute between rounds.  

11/3/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press 8 sets x 2 reps

Start light then try to add weight each set.

Try to finish heavier than your top set from 10/28/21.

#2  Do one round of:

Goblet Squat - 12 reps

DB Hammer Curl - 15 reps

American Kettlebell Swing - 18 reps

BB Nosebreaker - 21 reps

DB Lateral Raise - 24 reps

REST one minute

Medicine Ball Wall Ball - as many reps as you can in one minute

REST one minute

DB Lateral Raise - 12 reps

BB Nosebreaker - 15 reps

American Kettlebell Swing - 18 reps

DB Hammer Curl - 21 reps

Goblet Squat - 24 reps

11/2/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps,

Rounds 1-4, do 3 reps at 30"

Rounds 5-7, do 2 reps and add height

Rounds 8-10, do 1 rep and add height again

#2  This is up to 8 rounds of:

0:00 - Double Under   26-24-22-20-18-16-14-12 reps

1:00 - Burpee              9-10-11-12-13-14-15-16 reps

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

Round 1 is 26 double unders and 9 burpees.

Round 2 is 24 double unders and 10 burpees, etc.

You are done with #2 when you either fail to get

the number of reps before the start of the next minute,

or you finish 8 rounds.

10/31/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  DB Row - 6 sets x 6 reps each side

Same weight all 6 sets.

Pick a weight that is challenging but you can get all 6

reps each set with good technique and good posture.

#2  This is continuous work.  In any order and 

any combination, do:

Sledgehammer VS Tire - 20 reps each side

Inverted Row - 40 reps

Seated DB Shoulder Press - 40 reps

Goblet Squat - 60 reps

Tire Pull - 150 meters with 50 lbs in tire, walking backward

10/30/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

4 sets x 10 reps at 60% of 1RM

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

Run 400 meters

Bumper Plate Overhead Walk - 150 meters

Double Under - 120 reps

Air Squat - 90 reps

Pullup - 30 reps

Pushup - 60 reps

DB Ground to Overhead - 10 reps each side

Finish all reps (or distance) for each exercise, before

moving on to the next exercise.  

10/28/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 2 reps

Start light then try to add weight each set.

Try to finish heavier than your top set from 10/22.

#2  This is continuous work.  In 12 minutes, do as 

many rounds as you can of:

BB Back Squat - 5 reps

BB Push Press - 5 reps

DB Row - 7 reps each side

Burpee - 7 reps

DB Farmer's Walk - 50 meters

Use the same weight, same barbell for back squat and

push press.  It should be pretty light.

10/27/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  Do 2 rounds of:

Air Squat - 40 reps

Pushup - 20 reps 

REST 40 seconds

Sledgehammer VS Tire - 10 reps each side

BB Nosebreaker - 15 reps

REST 40 seconds

Medicine Ball Wall Ball - 20 reps

BB Row - 15 reps 

REST 40 seconds

American Kettlebell Swing - 20 reps

BB Curl - 15 reps

REST 40 seconds

24" Box Jump - 20 reps

Plank (elbows and toes - 60 seconds

REST 40 seconds

10/25/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Row - 6 sets x 6 reps

Same weight all 6 sets.  Pick a weight that is challenging but you can 

get all reps every set with good technique and good posture.

#2  Start a timer.

Burpee - 8 reps at 0:00, 4:00, 8:00, etc.

BB Ground to Overhead (135 lbs) - 4 reps at 2:00, 6:00, 10:00, etc.

When you are not doing burpees or ground to overhead, in any order

and any combination, do:

DB Row - 30 reps each side (60 pound DB)

Pushup - 60 reps

Goblet Squat - 60 reps

You are done with #2 when you finish all reps of DB row, pushup, and 

goblet squat.

10/24/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 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

A) Double Under - 60 reps

B) Air Squat - 30 reps

C) DB Incline - 20 reps

D) Run 150 meters

E) Pullup - 12 reps

F) DB Thruster - 10 reps

REST one minute between rounds.  

10/22/21

Warmup - Do 3 rounds of:

Pullup - 5 reps 

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 2 reps

Start light then try to add weight each set.

#2  This is continuous work.  In 10 minutes, do as 

many rounds as you can of:

BB Push Press - 5 reps

BB Row - 8 reps

DB Incline Bench Press - 11 reps

Cable Row - 14 reps

DB Lateral Raise - 17 reps

Unweighted BB Back Squat - 20 reps

10/21/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

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

1 set x 3 reps at 75% of 1RM

1 set x 3 reps at 80%

1 set x 3 reps at 85%

1 set x as many reps as you can at 90%

#2  This is 4 rounds of continuous work.  

DB Thruster       18-15-12-9 reps

Inverted Row     18-15-12-9 reps

Pushup               15-18-21-24 reps

Air Squat            21-24-27-30 reps

DB Farmer's Walk - 50 meters each round

Round 1 is 18 thrusters, 18 rows, 15 pushups, 21 air squats, 50 meter farmer's walk

Round 2 is 15 thrusters, 15 rows, 18 pushups, 24 air squats, 50 meter farmer's walk, etc.

10/19/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Cable Row - 6 sets x 8 reps

Same weight for all 6 sets.  Pick a weight that is challenging

but you can get all 8 reps each set with good posture and technique.

#2  With a partner, in 12 minutes, do as many rounds as you can of:

Seated DB Shoulder Press - 12 reps

Pullup - 12 reps

DB Hammer Curl - 12 reps (both arms at the same time)

BB Nosebreaker - 12 reps

Burpee - 9 reps

ONLY ONE PARTNER IS WORKING AT A TIME.

Partner A does seated DB shoulder press, Partner B does pullups.

Partner A does DB hammer curl, Partner B does nosebreakers.

Partner A does burpees, Partner B does seated DB shoulder press, etc.

10/18/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 2 reps.

Then take off 10% and do 5 more sets x 2 reps

#2  This is 3 rounds.  Round 1 looks like this:

Run 200 meters

Pushup - 8 reps

BB Back Squat at 40% of 1RM - 10 reps

Pushup - 8 reps

DB Row - 10 reps each side (60 pound DB or heavier)

Pushup - 8 reps

BB Overhead Hold at 135 lbs - 30 seconds

Pushup - 8 reps

REST at least one minute between rounds

For round 2, do 10 pushups each set.

For round 3, do 12 pushups each set.

Distance, reps, and time stay the same for all other exercises.  

10/16/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Pushup - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start light, then add weight each set.

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

#2  Start a timer.

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

Pullup - 40 reps

Air Squat - 80 reps

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

Seated DB Shoulder Press - 40 reps

BB Deadlift - 20 reps at 225 lbs

You are done when you finish all reps of pullup, air squat,

shoulder press and deadlift.  

10/15/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

4 sets x 3 reps at 82.5% of 1RM

1 set x 3+ reps at 82.5%

For the set of 3+ reps, leave at least 1-2 reps in the tank.

Don't go to failure.

#2  In any order and any combination, do:

BB Ground to Overhead - 12 reps at 135 lbs

Sledgehammer VS Tire - 24 reps each side

DB Thruster - 36 reps

Cable Row - 48 reps at 100 lbs

Pushup - 60 reps

WORK 3 minutes, REST one minute, WORK 3 minutes, REST one

minute, etc. until you complete all reps.

10/13/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

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

reps each set with good technique and good posture.

#2  This is continuous work.  

Do 50 Double Unders, then 5 rounds of:

Pullup                               10-9-8-7-6 reps

Medicine Ball Wall Ball    1-2-3-4-5 reps

Then 50 Double Unders, then 5 rounds of:

Pullup                                5-4-3-2-1 rep

Medicine Ball Wall Ball     6-7-8-9-10 reps

After the first 50 double unders, do 10 pullups, 1 wall ball, 

9 pullups, 2 wall balls, etc.

Then double unders again, then do 5 pullups, 6 wall balls,

4 pullups, 7 wall balls, etc. 

10/12/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps (light weight)

#1  BB TEMPO Bench Press - 6 sets x 2 reps

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

Start light then add weight each set.

Try to finish heavier than your top set from 9/30.

#2  This is continuous work.  In any order and 

any combination, do:

Overhead Bumper Plate Walk - 100 meters

Tire Pull - 100 meter with 100 lbs (walking backward)

Run - 400 meters

Air Squat - 100 reps

Pushup - 75 reps

BB Row - 50 reps at 135 lbs

10/10/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Pushup - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start light, then add weight each set.

Finish heavier than your top set from 10/4.

#2  This is continuous work.  In 10 minutes, 

do as many rounds as you can of:

Burpee - 10 reps

DB Shrug - 15 reps

Air Squat - 20 reps

DB Lateral Raise - 15 reps

Pullup - 10 reps

10/9/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

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

5 sets x 3 reps at 75% of 1RM

1 set x 3+ reps at 75% 

For the set of 3+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Continuous work.  This is 5 rounds.

BB Deadlift         7-6-5-4-3 reps

DB Row               3-4-5-6-7 reps each side

Goblet Squat      10-15-20-25-30 reps

Double Under     50-40-30-20-10 reps

You pick the weight for deadlift, row, and goblet squat.  Stick with

those weights for all 5 rounds.

Round 1 is 7 deadlifts, 3 rows, 10 goblet squats, 50 double unders.

Round 2 is 6 deadlifts, 4 rows, 15 goblet squats, 40 double unders.

Round 3 is 5 deadlifts, 5 rows, 20 goblet squats, 30 double unders.

Round 4 is 4 deadlifts, 6 rows, 25 goblet squats, 20 double unders.

Round 5 is 3 deadlifts, 7 rows, 30 goblet squats, 10 double unders.

10/7/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Row - 6 sets x 8 reps

Same weight all 6 sets.

Pick a weight that is challenging but you can get all 

8 reps each set with good posture and good technique.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) Inverted Row - 10 reps

B) BB Nosebreaker - 12 reps

C) DB Hammer Curl - 15 reps

D) Sledgehammer VS Tire - 20 reps (10 reps each side)

E) Medicine Ball Wall Ball - 30 reps

F) Plank - 60 seconds (elbows and toes)

REST one minute between rounds.  

10/6/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 3 reps.

Then take off 10% and do 4 more sets x 3 reps.

#2  This is continuous work.  Do 10 rounds of:

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

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

Air Squat           11-12-13-14-15-16-17-18-19-20 reps

Start a timer at the beginning of round 1, then at 3:00,

6:00, 9:00 etc. run 100 meters.  Run every 3 minutes until

you complete all 10 rounds.  Don't run at 0:00.  

10/4/21

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start light, then try to add weight each set.

#2  This is 4 rounds.

Burpee Pullup                         4-7-10-13 reps

Plate Front Raise                     6-9-12-15 reps

BB Row                                    14-11-8-5 reps

Seated DB Shoulder Press      16-13-10-7 reps

REST one minute between rounds.

Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 presses.

Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 presses.

Round 3 is 10 burpee pullups, 12 front raises, 8 rows, and 10 presses.

Round 4 is 13 burpee pullups, 15 front raises, 5 rows, and 7 presses.

10/3/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Do as many warmup sets as you like, then:

1 set x 5 reps at 75% of 1RM

1 set x 5 reps at 80%

1 set x as many reps as you can at 85%

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

DB Ground to Overhead - 4 reps each side

Sledgehammer VS Tire - 8 reps each side

DB Thruster - 12 reps

Pushup - 16 reps

DB Row - 20 reps (10 reps each side)

Air Squat - 24 reps

Double Under - 28 reps

ALTERNATE EXERCISES.  

ONLY ONE PARTNER IS WORKING AT A TIME.

Partner A does ground to overheads, then Partner B does Sledgehammer.

Partner A does thrusters, then Partner B does pushups.

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

Partner A does double unders, then Partner B does ground to overheads.

10/1/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Pullup - 8 sets x 6 reps

Do them weighted if you can.

Same weight all 8 sets.

#2  Do one round of:

Cable Row - 25 reps (you pick the weight)

Goblet Squat -20 reps

BB Row - 15 reps (you pick the weight)

Pushup (1.5 rep) - 10 reps

BB Deadlift - 5 reps ( 225 lbs)

REST one minute

Double Under - as many reps as you can in one minute

REST one minute

BB Deadlift - 5 reps (225 lbs)

Pushup (1.5 REP) - 10 reps

BB Row - 15 reps (you pick the weight)

Goblet Squat - 20 reps

Cable Row - 25 reps (you pick the weight)

9/30/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat 

#1  BB TEMPO Bench Press - 6 sets x 2 reps

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

Start light then add weight each set.

#2  Start a timer.

EVEN minutes - Burpee - 6 reps

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

American Kettlebell Swing - 40 reps

Air Squat - 60 reps

Pushup - 40 reps

You are done when you finish all reps of kettlebell swing,

air squat, and pushup.

9/28/21

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Goblet Squat - 12 reps (light weight)

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

Start light then add weight each set.

Try to finish heavier than your top set from 9/22/21.

#2  This is 2 rounds.  Round 1 looks like this:

0:00 - DB Thruster - 15 reps

1:00 - Double Under - 25 reps

2:00 - Sledgehammer VS Tire - 40 seconds (20 sec each side)

3:00 - Plate Pull - 60 feet

4:00 - Air Squat - 25 reps

5:00 - Inverted Row - 15 reps

Round 2 starts at 7:00.

9/27/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

3 sets x 5 reps at 77.5% of 1RM

1 set x 5+ reps at 77.5%

For the set of 5+ reps, leave at least 1-2 reps in the tank.

Don't go to failure.  

#2  Do one round of:

Run 1000 meters (try to do it in less than 5 minutes)

REST one minute

Medicine Ball Wall Ball - 40 reps

REST one minute

DB Row - 25 reps each side (60 lbs or heavier)

REST one minute

Burpee - 40 reps

For the DB Rows, alternate back and forth between left

and right as often as you like.  You don't have to do all 25

reps on one side before you switch sides.  

9/25/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps

#1  Cable Row - 5 sets x 10 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get

all 10 reps each set with good posture and technique.

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

Sledgehammer VS Tire       5 reps each side, each round

Air Squat                            20 reps each round

Pullup                                 8-9-10-11-12 reps

Double Under                     50-40-30-20-10 reps

9/24/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 6 reps.

Then take off 10% and do 3 more sets x 6 reps.

#2  This is 6 rounds.

Pushup                        22-20-18-16-14-12 reps

BB Row                       8 reps each round at 135 lbs

Goblet Squat               16 reps each round

BB Rack Press             2-4-6-8-10-12 reps

REST at least one minute between rounds.

SAME WEIGHT for rack press for all 6 rounds.  

9/22/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Goblet Squat - 12 reps

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

Start light then add weight each set.

Try to finish heavier than your top set from 9/16/21.

#2  With a partner, alternate whole rounds of:

Pullup - 8 reps

DB Thruster - 8 reps

Each partner does 6 rounds.

Partner A does 8 pullups and 8 thrusters, then

Partner B does 8 pullups and 8 thrusters, etc. 

9/21/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

4 sets x 5 reps at 70% of 1RM

1 set x 5+ reps at 70%

For the set of 5+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Do 4 rounds of:

DB Ground to Overhead - 5 reps each side

Burpee - 10 reps

Cable Row - 15 reps at 100 lbs

Air Squat - 20 reps

Double Under - 25 reps

Do 2 rounds, then rest 2 minutes, then do the last 2 rounds.

9/19/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  DB Row - 5 sets x 10 reps each side

Same weight all 5 sets.

Pick a weight that is challenging but you can get

all 10 reps each set with good technique and good posture.

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

BB Deadlift - 6 reps (you pick the weight)

Seated DB Shoulder Press - 9 reps

Pullup - 12 reps

DB Bench Press - 15 reps

DB Shrug - 18 reps

Air Squat - 21 reps

Plate Pull - 40 feet

9/18/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1 BB TEMPO Bench Press - 5 sets x 4 reps

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

Start light then add weight each set.

Try to finish heavier than your top set from 9/6.

#2  Do 4 rounds of:

BB Back Squat - 10 reps

BB Push Press - 5 reps

BB Row - 10 reps

Run 200 meters

REST one minute

Use the same barbell and same weight for the back squat,

push press, and row.

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 80% of 1RM

REST one minute

Set 2 - take off 20 lbs and do as many reps as you can

9/16/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps 

Goblet Squat - 12 reps (light weight)

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

Start light then add weight each set.

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

Seated DB Shoulder Press    12-9-6-3 reps (same weight all 4 rounds)

BB Curl                               9 reps each round

DB Step Up (18" Box)          6 reps each side each round

DB Lateral Raise                 12 reps each round

BB Row                               12-9-6-3 reps at 135 lbs

9/15/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 8 reps at 65% of 1RM

1 set x 8 reps at 75% of 1RM

1 set x as many reps as you can at 80%

#2  This is 5 rounds of continuous work.

BB Ground to Overhead      2-3-4-5-6 reps

Pullup                                  6-7-8-9-10 reps

Pushup                                10-11-12-13-14 reps

Goblet Squat                       14-15-16-17-18 reps

DB Suitcase Carry               50 meters (switch hands at 25 meters)

The suitcase carry is just a one handed farmer's walk.  Use a weight

that is challenging but maintain perfect posture, don't lean to one side.

9/13/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  BB Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Start with a moderate weight, then add weight

for the sets of 12, 9, and 6.  For the set of 21, go

back to the weight you used for the set of 15. 

#2  In any order and any combination, do:

Standing BB Shoulder Press - 40 reps (you pick the weight)

Cable Row - 40 reps at 100 lbs

Double Under - 60 reps

Air Squat - 60 reps

9/12/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 2 more sets x 9 reps.

#2  Do 7 rounds of:

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

1:00 - 7 Burpees

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

#3  Pushups - With a partner, do 240 total reps.

Only one partner is working at a time.

Each partner does 120 reps.

9/10/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side

Pushup - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Seated DB Shoulder Press - 4 sets x 8 reps

Start light then add weight each set.

Try to finish heavier than your top set from 9/4.

#2  This is continuous work.  In 12 minutes, 

do as many rounds as you can of:

DB Hammer Curl - 10 reps

BB Push Press - 10 reps

Air Squat - 30 reps

BB Shrug - 20 reps

Banded Pressdown - 20 reps

9/9/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

2 sets x 8 reps at 72.5% of 1RM

1 set x 8+ reps at 72.5%

For the set of 8+, leave at least 1-2 reps in the tank.

#2  With a partner, in any order and any combination, do:

BB Clean Grip Deadlift - 40 reps at 225 lbs

Sledgehammer VS Tire - 40 reps each side

Medicine Ball Wall Ball - 40 reps

DB Row - 40 reps each side (60 pound DB or heavier)

Pushup - 60 reps

PARTNER A WORKS EVEN MINUTES.

PARTNER B WORKS ODD MINUTES.

Number of reps is the TOTAL for both partners.  

9/7/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Goblet Squat - 12 reps (light weight)

#1  Pullup - 8 sets x 6 reps

Do them weighted if you can.

Same weight all 8 sets.

#2  This is 5 rounds.

Round 1 - Do A, B, C, D and E

Round 2 - Do A, B, C, and D

Round 3 - Do A, B and C

Round 4 - Do A and B

Round 5 - Do A

Rest one minute between rounds.

A) American Kettlebell Swing - 12 reps

B) DB Bench Press - 15 reps

C) Cable Row - 20 reps

D) Air Squat - 30 reps

E) DB Farmer's Walk - 150 meters

9/6/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 5 sets x 4 reps

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

Start light then try to add weight each set.

#2  This is 6 rounds of continuous work.

DB Thruster          2-4-6-8-10-12 reps (same weight all 6 rounds)

DB Row                 7 reps each side 60 pound DB or heavier

Burpee                   7 reps

Double Under        21 reps  

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 75% of your 1 Rep Max

REST one minute

Set 2 - take off 20 lbs and do as many reps as you can

9/4/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 8 reps

Start light then add weight each set.

#2  Run 400 meters, then immediately begin:

Medicine Ball Wall Ball       10-9-8-7-6-5-4-3-2-1 rep

BB Row at 135 lbs               1-2-3-4-5-6-7-8-9-10 reps

Do 10 wall balls, then 1 row, then 9 wall balls and 2 rows, etc.  

9/3/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

3 sets x 8 reps at 65% of 1RM

1 set x 8+ reps at 65%

For the set of 8+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Every 3rd minute, do 25 Air Squats (0:00, 3:00, 6:00, etc.)

When you are not doing air squats, in any order and any combination, do:

Inverted Row - 20 reps

DB Bench Press - 40 reps

Double Under - 40 reps

Plank - 2 total minutes (elbows and toes)

BB Deadlift - 20 reps at 225 lbs

9/1/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Air Squat - 12 reps

#1  Cable Row

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Start with a moderate weight then add weight for

the sets of 12, 9, and 6.  For the set of 21, go back

to the weight you used for the set of 15.

#2  Do 3 rounds of:

Burpee - 12 reps

DB Lateral Raise - 16 reps

Pullup - 12 reps

American Kettlebell Swing - 20 reps

BB Nosebreaker - 12 reps

Goblet Squat - 24 reps

REST at least one minute

8/31/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 12 reps.

Then take off 10% and do 2 more sets x 12 reps

#2  Do one round of:

Tire Pull - 50 meters with 100 lbs in the tire

Run 400 meters

Unweighted BB Standing Shoulder Press - 25 reps

DB Row - 25 reps each side (60 lbs or heavier)

24" Box Jump - 25 reps

DB Hammer Curl - 25 reps

Air Squat - 50 reps

#3  Pushups - With a partner, do 220 total reps.

Only one partner is working at a time (each partner does 110)

8/29/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 8 reps

Pick a weight that is challenging but you can get 

all 8 reps each set.

#2  Do 2 rounds of:

DB Thruster - 20 reps

BB Shrug - 20 reps

Plate Pull - 80 feet

Goblet Squat - 20 reps

One Arm BB Row - 10 reps each side

One Arm DB Bench Press - 10 reps each side

Rest one minute between rounds. 

For the row, put one end of the barbell in a corner.

Hold the barbell on the opposite side, up by the collar.

Feet are parallel, like a regular BB Row, not staggered.

Same posture as a BB Row. 

For the one arm db bench press, you have a DB in each

hand, one is down by your chest, and you are pressing

with the other one.  Do all 10 reps then switch sides.

8/28/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 10 reps at 60% of 1RM

1 set x 10 reps at 70%

1 set x as many reps as you can at 75%

#2  This is continuous work.

In any order and any combination, do:

BB Row - 40 reps at 135 lbs

Pushup - 70 reps

Air Squat - 100 reps

Double Under - 100 reps

DB Farmer's Walk - 200 meters

Run 800 meters

8/26/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  DB Row - 4 sets x 12 reps

Same weight each set.  Pick a weight that is heavy but

you can get all 12 reps each set with good posture and technique.

#2  With a partner, for 12 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.  

8/25/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 4 sets x 6 reps

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

Start light then try to add weight each set.

Try to finish heavier than 8/13.

#2  Do 3 rounds of:

BB Deadlift - 5 reps at 225 lbs

Goblet Squat - 20 reps

Tire Pull - 50 meters with 50 lbs in the tire

REST until heart rate is below 60% of max (220 minus age)

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

Cable Row - 15 reps at 100 lbs

DB Thruster - 10 reps (40 lb DB's or heavier)

REST until heart rate is below 60% of max (220 minus age)

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 70% of 1RM

REST one minute

Set 2 - take off 20 lbs and do as many reps as you can

8/23/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 10 reps

Start light then try to add weight each set.

Try to finish heavier than your top set from 8/17.

#2  Do 4 rounds of:

BB Push Press                14-11-8-5 reps 

Inverted Row                  14-11-8-5 reps 

Plate Front Raise            5-8-11-14 reps

Sledgehammer VS Tire   5-8-11-14 reps each side

Goblet Squat                   15 reps each round

REST at least one minute between rounds.  

8/22/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat 

2 sets x 10 reps at 67.5% of 1RM

1 set x 10+ reps at 67.5%

For the set of 10+, leave at least 1 or 2 reps in the tank.

Don't go to failure.

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

Burpee - 15 reps

Pullup - 15 reps

24" Box Jump - 15 reps

Pushup - 20 reps

Air Squat - 40 reps

Cable Row - 15 reps at 100 lbs

Standing BB Shoulder Press - 15 reps (you pick the weight)

Run - 400 meters

8/20/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  BB Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Start light, then add weight for the sets of 12, 9, and 6.

For the set of 21, go back to the same weight you used for

the set of 15.  

#2  This is continuous work.  In 12 minutes, 

do as many rounds as you can of:

Pullup                        8-9-10-11 reps...

Air Squat                  16-18-20-22 reps...

BB Push Press          8 reps each round (you pick the weight)

DB Farmer's Walk  50 meters each round

For the pullups, add one rep each round.

For the air squats, add 2 reps each round.