2/27/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  BB Clean Grip Deadlift - 2 sets x 10 reps at 62.5% of 1RM

#2  DB Row - 4 sets x 10 reps each side (same weight for all 4 sets)

#3  Do 2 rounds of:

0:00 - Medicine Ball Wall Ball - 16 reps

1:00 - DB Ground to Overhead - 8 reps each side

2:00 - Sledgehammer VS Tire - 8 reps each side

3:00 - Plate Pull - 80 feet

4:00 - Air Squat - 32 reps

5:00 - Pullup - 16 reps

Round 2 starts at 6:00.

2/26/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press (regular tempo)

Set 1 - 5 reps at 55%

Set 2 - 5 reps at 62.5%

Sets 3, 4, 5 - 10 reps at 67.5%

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

DB Thruster - 20 reps

BB Row - 30 reps

Pushup - 40 reps (not hand release)

Tire Pull - 50 meters with 50 lbs in the tire

Run 200 meters

Only one partner is working at a time.

The number of reps or distance is the total for both partners.

Divide up the reps and distance however you like.  Finish all reps 

of each exercise before moving on to the next exercise.  

2/24/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Air Squat - 10 reps 

#1  Standing BB Shoulder Press - 4 sets x 10 reps at 60% of 1RM

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

Goblet Squat - 10 reps

BB Nosebreaker - 10 reps

Standing BB Curl - 10 reps

Medicine Ball Wall Ball - 10 reps

Pullup - 10 reps

DB Shrug - 10 reps

2/23/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - 4 sets x 10 reps at 60% of 1RM (regular tempo)

#2  Start a timer.

Tire Flip Jump Through - 4 reps at 0:00, 4:00, 8:00, etc.

Burpee - 8 reps at 2:00, 6:00, 10:00, etc.

When you are not doing Burpees and or Tire Flip Jump Through,

in any order and any combination, do:

DB Row - 25 reps each side (heavy)

American Kettlebell Swing - 40 reps

Hand Release Pushup - 55 reps

Air Squat - 70 reps

You are done with #2 when you finish all reps of row, kettlebell swing, 

pushup, and air squat.

2/21/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 15 reps (light weight)

Air Squat - 15 reps

#1  BB Clean Grip Deadlift - 2 sets x 10 reps at 55% of your 1RM.

#2  DB Row - 3 sets x 10 reps each side (Same weight for all 3 sets.)

#3  This is 4 rounds.

Round 1 is:

Goblet Squat - 12 reps

Pullup - 8 reps

Pushup - 12 reps (not hand release)

DB Ground to Overhead - 2 reps each side

Then add 2 reps to each exercise each round.  

R2 - Goblet Squat - 14 reps, Pullup - 10 reps, Pushup - 14 reps, DB GTOH - 4 reps 

R3 - Goblet Squat - 16 reps, Pullup - 12 reps, Pushup - 16 reps, DB GTOH - 6 reps 

R4 - Goblet Squat - 18 reps, Pullup - 14 reps, Pushup - 18 reps, DB GTOH - 8 reps 

REST at least one minute between rounds.

2/20/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Pushup - 10 reps (not hand release)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 10 reps at 60% of 1RM (regular tempo)

#2  This is 6 rounds.

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

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

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) Double Under - 60 reps

B) Air Squat - 30 reps

C) DB Incline Bench Press - 20 reps

D) Run 150 meters

E) BB Row - 12 reps 

F) DB Thruster - 10 reps

REST one minute between rounds.  

2/18/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Seated DB Shoulder Press - 6 sets x 6 reps

Start with a light weight and then try to add weight each set.

Finish heavier than your top set from 2/12/21.

#2  Do one round of:

Plate Pull - 80 feet

DB Thruster - 25 reps

REST one minute

Double Under - 60 reps

Cable Row - 25 reps at 100 lbs

REST one minute

American Kettlebell Swing - 40 reps

DB Lateral Raise - 25 reps

2/17/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM (regular tempo)

ODD minutes - Box Jumps

For the box jumps,

rounds 1-4, 3 reps at 30"

rounds 5-7, 2 reps and add height

rounds 8-10, 1 rep and add height again

#2  This is up to 15 rounds.  Every minute, on the minute, do:

Pullup

Pushup (not hand release)

Air Squat

YOU PICK THE NUMBER OF REPS FOR EACH EXERCISE, for the 

first 5 rounds.  

For rounds 6-10, add one rep to each exercise.

For rounds 11-15 add one more rep to each exercise.

For example, if you pick 3, 6, and 9 reps, it would look like this:

Rounds 1 to 5 - 3 pullups, 6 pushups, 9 air squats

Rounds 6 to 10 - 4 pullups, 7 pushups, 10 air squats

Rounds 11 to 15 - 5 pullups, 8 pushups, 11 air squats

You are done when you finish 15 rounds or you fail to finish the required number 

of reps before the start of the next minute.  

2/15/21

Warmup - Do 2 rounds of:  

Banded Pull Apart - 15 reps

DB Lateral Raise - 15 reps

Air Squat - 15 reps

#1  Cable Row - 4 sets x 8 reps

Heavy.  Same weight all 4 sets.

#2  In any order and any combination, do:

DB Row - 40 reps each side

Sledgehammer VS Tire - 20 swings each side

Pullup - 40 reps

DB Thruster - 40 reps

American Kettlebell Swing - 40 reps

Work 3 minutes, REST 1 minute, work 3 minutes, REST 1 minute

until you complete all reps.

2/14/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

DB Incline Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 10 reps at 60% of 1RM

#2  Do 6 rounds of:

Pushup (not hand release)       20-18-16-14-12-10 reps

BB Row - 8 reps at 135 lbs each round

Air Squat - 16 reps each round

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

REST at least one minute between rounds.

2/12/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Goblet Squat - 10 reps

#1  Seated DB Shoulder Press - 5 sets x 6 reps

Start with a moderate weight then try to add weight each set.

Finish heavier than 2/6/21.

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

Pullup - 10 reps

Tricep Pressdown - 15 reps (band or light cable)

Air Squat - 25 reps

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

Pushup - 15 reps (not hand release)

DB Ground to Overhead - 5 reps each side

2/11/21

Warmup - Do one round of:

Air Squat - 15 reps

Pushup - 15 reps

Kettlebell Deadlift - 12 reps

DB Reverse Fly - 12 reps

Unweighted BB Back Squat - 9 reps

Unweighted BB Standing Shoulder Press - reps

#1  BB Back Squat (regular tempo)

Do as many warmup reps and sets as you like.

Work up to a 1 Rep Max.  No drop sets.

#2  Do one round of:

DB Incline Bench Press - 21 reps

Cable Row - 18 reps at 100 lbs

DB Lateral Raise - 15 reps

BB Row - 12 reps

Medicine Ball Wall Ball - 9 reps

REST one minute

Burpee - 20 reps

REST one minute

DB Incline Bench Press - 9 reps

Cable Row - 12 reps at 100 lbs

DB Lateral Raise - 15 reps

BB Row - 18 reps

Medicine Ball Wall Ball - 21 reps

2/9/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 15 reps (light weight)

Air Squat - 15 reps

#1 Cable Row - 3 sets x 10 reps

Heavy.  Same weight all 3 sets.

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

Negative Pullup - 10 reps

Seated DB Shoulder Press - 40 reps

Unweighted BB Curl - 40 reps

BB Back Squat - 40 reps at 35% of 1RM

For the pullups, go normal tempo on the way up, then take 10 seconds

to lower yourself each rep.  Use a timer.

2/8/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 15 reps (not hand release)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press (regular tempo)

Do as many warmup reps and sets as you like.

Work up to a max single.

No drop sets.

#2  BB Bench Press (regular tempo)

Set 1 - as many reps as you can at 77.5% of your 1RM

REST 60 seconds

Set 2 - as many reps as you can at 67.5% of your 1RM

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

Plate Pull - 80 feet

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Hand Release Pushup - 40 reps

American Kettlebell Swing - 30 reps

Run 400 meters

DB Thruster - 20 reps

2/6/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Goblet Squat - 10 reps (light weight)

#1  Seated DB Shoulder Press - 5 sets x 6 reps

Start with a moderate weight, and then try to add weight each set.

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

DB Lateral Raise - 20 reps

Air Squat - 20 reps

DB Farmer's Walk - 50 meters

Overhead Bumper Plate Walk - 50 meters

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

DB Row - 8 reps each side (heavy)

2/5/21

Warmup - Do one round of:

Air Squat - 15 reps

Pushup - 15 reps (not hand release)

Kettlebell Deadlift - 12 reps

DB Reverse Fly - 12 reps

Unweighted BB Back Squat - 9 reps

Unweighted BB Standing Shoulder Press - 9 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 from 1/30/21.

#2  Do 5 rounds of:

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

1:00 - 7 Burpees

2:00 - Tire Pull - as far as you can in 20 seconds (50 lbs in tire, walking backward)

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

2/3/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Row - 6 sets x 6 reps

Set 1 is heavy.  Go heavier than your top set from 1/22.

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

#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:

Pullup - 20 reps

Seated DB Shoulder Press - 40 reps

Double Under - 60 reps

Plank - 2 minutes total (elbows and toes)

You are done when you finish all reps of pullup, shoulder press, double under,

and 2 minutes of plank.

2/2/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Pushup - 10 reps (not hand release)

Air Squat - 15 reps

#1  BB Bench Press (regular tempo) - 6 sets x 2 reps

Set 1 is heavy.

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

#2  This is 5 rounds of continuous work.

R1 - Run 400 meters, 30 Hand Release Pushups, 10 Goblet Squats,  8 DB Rows each side

R2 - Run 350 meters, 25 Hand Release Pushups, 15 Goblet Squats, 10 DB Rows each side

R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats, 12 DB Rows each side

R4 - Run 250 meters, 15 Hand Release Pushups, 25 Goblet Squats, 14 DB Rows each side

R5 - Run 200 meters, 10 Hand Release Pushups, 30 Goblet Squats, 16 DB Rows each side

#3  BB Incline Bench Press (1.5 REP) - 6 sets x 2 reps

Set 1 is heavy.  Try to go heavier than your top set of 4 reps from 1/21.

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