1/31/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 3 reps

Do a set every minute on the minute.

Same weight all 8 sets.

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

with good technique.

#2  Do 8 rounds of:

Burpee - 8 reps 

Pullup - 8 reps

Do a round every 90 seconds (0:00, 1:30, 3:00, etc.)

1/30/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat (normal tempo) - 6 sets x 3 reps 

Set 1 is heavy.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number).

Go heavier than your top set of 6 from 1/24.

#2  This is 5 rounds.

Double Under - 20 reps

Air Squat - 20 reps

Sledgehammer VS Tire - 10 swings each side

Pushup - 15 reps (not hand release)

BB Clean Grip Deadlift           4-6-8-10-12 reps

All reps are the same each round except for deadlift.  Round 1 is 4 reps, round 2

is 6 reps, etc.  Stick with the same weight for deadlift for all 5 rounds.  Pick a weight that

you can maintain good posture and technique through all 5 rounds.

REST one minute between rounds.  

1/28/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  Cable Row - 8 sets x 6 reps

Do a set every minute on the minute.

Same weight all 8 sets.

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

good posture and technique.

#2  Start a timer.

EVEN minutes - Standing BB Curl - 6 reps

ODD minutes - BB Row - 6 reps

When you are not doing curls or rows, in any order and any combination, do:

Unweighted BB Standing Shoulder Press - 50 reps

Goblet Squat - 50 reps

Tire Flip Jump Through - 10 reps

You are done with #2 when you finish all reps of shoulder press, goblet squat,

and tire flip jump through.

1/27/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Hand Release Pushup - 10 reps

Goblet Squat - 10 reps (light weight)

#1  BB TEMPO Bench Press - 6 sets x 2 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 1/15/21.

For sets 2-6, 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:

DB Ground to Overhead - 15 reps each side (you pick the weight)

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 ground to overhead, pullup,

pushup, and air squat.

#3  BB Bench Press (regular tempo)

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

REST 60 seconds

Set 2 - as many reps as you can at 65% of your 1 Rep Max

1/25/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Lateral Raise - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 3 reps

Set 1 is heavy.  Go heavier than your top set from 1/19/21.

Sets 2-6, take off 10% from set 1.

#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

BB Curl - 20 reps

Banded Pressdown - 20 reps

REST one minute

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

REST two minutes between rounds.  

1/24/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

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.

7 sets x 3 reps

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

Go heavier than 1/12/21.

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

Set 1 is heavy.

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

Go heavier than 1/12/21.

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

DB Incline Bench Press - 15 reps

DB Thruster - 15 reps

Air Squat - 25 reps

Cable Row - 15 reps

Pullup - 10 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

Partner A does DB Incline, then Partner B does DB Thrusters.

Partner A does Air Squats, then Partner B does Cable Row.

Partner A does Pullups, then Partner B does DB Incline, etc.

Keep alternating exercises until you reach the time limit.  

1/22/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  BB Row - 6 sets x 6 reps

Set 1 is heavy.  Go heavier than your top set from 1/10/21.

Sets 2-6, take off 10% from set 1.

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

Plate Pull - 40 feet

24" Box Jump - 10 reps

BB Shrug - 10 reps

BB Nosebreaker - 10 reps

Goblet Squat - 10 reps

#3  DB Row - 6 sets x 6 reps

Same weight all 6 sets.

Go heavier than 1/10/21.

1/21/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Incline Bench Press (1.5 REP) - 6 sets x 4 reps

Set 1 is heavy.  Try to go heavier than your top set from 1/9/21.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 10 swings each side

REST one minute

American Kettlebell Swing - 20 reps

Pullup - 20 reps

REST one minute

Air Squat - 40 reps

Hand Release Pushup - 20 reps

REST one minute

Burpee - 20 reps

Plank - 60 seconds

REST one minute

#3  BB Bench Press (regular tempo) - 6 sets x 4 reps

Set 1 is heavy.  Try to go heavier than your top set from 1/9/21.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

1/19/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  Standing BB Shoulder Press - 6 sets x 3 reps

Set 1 is heavy.  Go heavier than your top set from 1/13.

Sets 2-6, take off 10% from set 1

#2  This is 4 rounds of continuous work.

Burpee Pullup           5-8-11-14 reps

Plate Front Raise      5-8-11-14 reps

BB Row                     14-11-8-5 reps

BB Push Press           14-11-8-5 reps

18" Bodyweight Step Up - 5 reps on each side every round

1/18/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 6 sets x 2 reps, regular tempo

Set 1 - heavy, but with good technique and good posture

Sets 2-6, take off 10% from set 1

Go heavier than your top set from 1/6/21.

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

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

Start light! Try to add weight each set.  Finish heavier than your top set from 1/6/21.

#3  In any order and any combination, do:

BB Thruster - 10 reps at 135 lbs

DB Row - 30 reps each side

Goblet Squat - 60 reps

Double Under - 90 reps

DB Waiter's Walk - 150 meters

Run - 600 meters

For the DB Waiter's Walk, you have a DB in each hand, one hand is overhead,

one hand is by your side (75 meters each side).

1/16/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  Pullups - regular tempo, no pauses

Start a timer and do a set every minute.  You pick the number of reps for the

first minute, then add one rep each minute until you fail to get the required 

number of reps for that minute, or you complete 8 sets.  Try to pick a 

number that lets you get through at least 5 sets and hopefully all 8.  

#2  Start a timer.

EVEN minutes - 30" Box Jump - 3 reps

ODD minutes - Tire Flip Jump Through - 3 reps

When you are not doing box jumps or tire flips, in any order and any

combination, do:

Inverted Row - 40 reps (heels on bench)

DB Thruster - 40 reps

You are done when you finish all reps of row and thruster.

#3  Cable Row - 6 sets x 6 reps

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

with good posture and good technique.  

1/15/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Hand Release Pushup - 10 reps

Air Squat - 10 reps

#1  BB TEMPO Bench Press - 6 sets x 4 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 1/3/21.

For sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

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

BB Back Squat - 8 reps at 35% of 1RM

DB Hammer Curls - 8 reps (both arms at same time)

Seated DB Shoulder Press - 8 reps

DB Row - 8 reps each side

Burpee - 8 reps

Plate Carry - 50 meters (carry a 45 lb bumper any way you want)

#3  Pushups (not hand release) - 150 reps

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

all 150 reps.

1/13/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Seated DB Shoulder Press - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 3 reps

Set 1 is heavy, go heavier than your top set of 6 reps from 1/7

Sets 2-6, take off 10% from set 1

#2  Do 2 rounds of:

BB Push Press - 6 reps

Sledgehammer VS Tire - 9 reps each side

BB Nosebreaker - 12 reps

Goblet Squat - 15 reps

Cable Row - 18 reps

DB Incline Bench Press - 21 reps

American Kettlebell Swing - 24 reps

Air Squat - 27 reps

REST 2 minutes

1/12/21

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.  

7 sets x 3 reps

Same weight all 7 sets.

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

Go heavier than 12/31.

#2  BB Back Squat - 4 sets x 6 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)

Go heavier than 12/31.

#3  Run 800 meters in less than 4 minutes, then immediately begin:

BB Row (you pick the weight)         1-2-3-4-5-6-7-8-9-10-11 reps

Medicine Ball Wall Ball                   11-10-9-8-7-6-5-4-3-2-1 rep

Do 1 row, then 11 wall balls, then 2 rows, then 10 wall balls, etc.  

1/10/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Row - 6 sets x 6 reps

Set 1 is heavy.  Go heavier than your top set from 12/29.

Sets 2-6, take off 10% from set 1.

#2  Do 3 rounds of:

24" Box Jump - 10 reps

Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)

Sledgehammer VS Tire - 10 swings per side

Goblet Squat - 20 reps

Plate Pull - 40 feet

REST 1 minute

#3  DB Row - 6 sets x 6 reps

Same weight all 6 sets.

Go heavier than 12/29.

1/9/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 6 sets x 4 reps

Set 1 is heavy.  Go heavier than your top set of 6 from 12/28/20.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

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

DB Ground to Overhead - 6 reps each side

Unweighted BB Standing Shoulder Press - 12 reps

Inverted Row - 12 reps (heels on bench)

Air Squat - 24 reps

(continuous work)

#3  BB Bench Press (regular tempo) - 6 sets x 4 reps

Set 1 is heavy.  Go heavier than your top set of 8 from 12/28/20.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

1/7/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 15 reps

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

Set 1 - Heavy (try to go heavier than your top set from (1/1/21)

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

#2  In any order and any combination, do:

24" Box Jump - 20 reps

Cable Row - 40 reps at 100 lbs

Medicine Ball Wall Ball - 40 reps

DB Farmer's Walk - 200 meters

Run - 400 meters

(continuous work)

1/6/21

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 - 5 sets x 4 reps, regular tempo

Set 1 - heavy, but with good posture and good technique

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

Go heavier than your top set of 6 reps from 12/25/20.

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

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

Start light.  Try to add weight each set.  Finish heavier than your top set from 12/25/20.

#3  This is up to 4 rounds.  Start a timer.  Round 1 looks like this:

0:00 - Double Under - 23 reps

1:00 - Hand Release Pushup - 13 reps

2:00 - BB Row - 13 reps (you pick the weight)

3:00 - Burpee - 13 reps

Then for each round, add 3 reps to each exercise.

Round 2 is 26 double unders, 16 pushups, 16 rows, and 16 burpees.

Round 3 is 29 double unders, 19 pushups, 19 rows, and 19 burpees.

Round 4 is 32 double unders, 22 pushups, 22 rows, and 22 burpees.

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

You are done when you finish the 4 rounds, or you fail to complete the required

number of reps before the start of the next minute.  

1/4/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  Pullup - 50 reps

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

Break this up however you like.

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

BB Ground to Overhead - 3 reps 

BB Nosebreaker - 10 reps

BB Curl - 10 reps 

Goblet Squat - 15 reps

Overhead Bumper Plate Walk - 50 meters

#3  Cable Row - 6 sets x 6 reps

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

with good posture and good technique.  

1/3/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1 BB TEMPO Bench Press - 6 sets x 4 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 12/22.

For sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 3 rounds of:

Run 200 meters

Tire Pull - 25 meters with 50 lbs in the tire

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

DB Row - 10 reps each side (heavy)

DB Thruster - 20 reps (try to pick a weight that you can do all 20 reps unbroken)

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

#3  Pushups (not hand release) - 140 reps

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

all 140 reps.

1/1/21

Warmup - Do 2 rounds of:

Pullup - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

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

Set 1 - Heavy (try to go heavier than your top set from 12/26)

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 - 6 reps

DB Lateral Raise - 15 reps

Burpee - 6 reps

Cable Row - 20 reps at 100 lbs

Burpee - 6 reps

Air Squat - 25 reps

Burpee - 6 reps

Double Under - 30 reps

Burpee - 6 reps

REST 2 minutes between rounds.