3/31/21

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 - 5 sets x 5 reps at 70% of 1RM

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

Run 100 meters

Pullup - 10 reps

BB Row - 15 reps

DB Incline Bench Press - 15 reps

Pushup - 20 reps (not hand release)

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

Air Squat - 25 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.  

Only one partner is working at a time.  

Partner A runs, then Partner B does pullups.

Partner A does rows, then Partner B DB Incline Bench.

Partner A does pushups, then Partner B does back squats.

Partner A does air squats, then Partner B runs, etc. 

3/29/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 4 sets x 5 reps at 65% of 1RM

#2  DB Row - 4 sets x 5 reps each side

Same weight all 4 sets.  Go heavy but keep good posture and technique.

#3  Do 5 rounds of:

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

1:00 - DB Thruster - 8 reps

2:00 - Cable Row - 8 reps at 100 lbs

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

3/28/21

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Lateral Raise - 10 reps

Air Squat - 15 reps

#1  BB Bench Press - 5 sets x 5 reps at 70% of 1RM

#2  This is 6 rounds.

Pushup                    20-18-16-14-12-10 reps

BB Row                   10 reps each round

Burpee                     10 reps each round

Pullup                       8 reps each round

Goblet Squat           20 reps each round

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

REST one minute between rounds.  

Round 1 is 20 pushups, 10 rows, 10 burpees, 8 pullups, 20 goblet squats, and 

2 reps of rack press.

Round 2 is 18 pushups, 10 rows, 10 burpees, 8 pullups, 20 goblet squats, and 

4 reps of rack press, etc. 

SAME WEIGHT ALL 6 ROUNDS FOR RACK PRESS.  YOU PICK THE WEIGHT.

3/26/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  Standing BB Shoulder Press

Set 1 - 5 reps at 50% of 1RM

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 8 reps at 80%

Set 5 - goal is 8 reps at 75%

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

BB Curl - 30 reps

BB Nosebreaker - 30 reps

Seated DB Shoulder Press - 50 reps

DB Shrug - 50 reps

Air Squat - 70 reps

Double Under - 70 reps

3/25/21

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 

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 8 reps at 80%

Set 5 - goal is 8 reps at 75%

#2  Do 3 rounds of:

EVEN minutes - BB Overhead Hold - 30 seconds at 135 lbs

ODD minutes - Goblet Squat - 20 reps

(rounds start at 0:00, 2:00, 4:00)

Do 3 rounds of:

EVEN minutes - BB Row - 15 reps at 135 lbs

ODD minutes - Pushup - 20 reps (not hand release)

(rounds start at 6:00, 8:00, 10:00)

Do 3 rounds of:

EVEN minutes - Medicine Ball Wall Ball - 15 reps

ODD minutes - Pullup - 15 reps

(rounds start at 12:00, 14:00, 16:00)

3/23/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 8 reps at 75% of 1 Rep Max

#2  DB Row - 4 sets x 8 reps

Same weight all 4 sets.  Go heavier than 3/17/21.

#3  Do 3 rounds of:

Cable Row - 20 reps at 100 lbs

DB Thruster - 20 reps

REST ONE MINUTE

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

Burpee - 15 reps

REST ONE MINUTE

3/22/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

Set 1 - 5 reps at 55% of 1 Rep Max

Set 2 - 5 reps at 65%

Set 3 - 5 reps at 75%

Set 4 - As many reps as you can at 80%

Set 5 - As many reps as you can at 75%

Set 6 - As many reps as you can at 70%

Rest between all sets.  

#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 (not hand release)

At 3:00, 6:00, 9:00, etc. run 100 meters.  Don't run at 0:00.  Get in

3 minutes of work before your first run.  You are done with #2 when you

finish all reps of ground to overhead, pullup, kettlebell swing, double under,

air squat, and pushup.  

3/20/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Standing BB Shoulder Press 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 5 reps at 67.5%

Sets 3, 4, and 5 - 8 reps at 72.5%

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

Burpee Pullup                     9 reps each round

Plate Front Raise                12-15-18 reps

BB Nosebreaker                  12-15-18 reps

BB Curl                                12-15-18 reps

Seated DB Shoulder Press  12-15-18 reps

Goblet Squat                        12-15-18 reps

Cable Row (100 lbs)            12-15-18 reps

For everything except burpee pullup, do 12 reps the first round,

15 reps the second round, and 18 reps the third round. 

3/19/21

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 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 5 reps at 67.5%

Set 3, 4 and 5 - 8 reps at 72.5%

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

24" Box Jump - 10 reps

1-Arm DB Bench Press - 10 reps each side

Inverted Row - 15 reps

DB Lateral Raise - 15 reps

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

Plank - 60 seconds (elbows and toes)

DB Farmer's Walk - 100 meters

For the 1-Arm DB Bench Press, use one DB.  Do 10 reps on one side, then

roll the DB across your chest and do 10 reps on the other side.

3/17/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 8 reps at 67.5% of 1RM

#2  DB Row - 4 sets x 8 reps

Go heavier than 3/11/21.

#3  Run 800 meters in less than 4:00.

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

Medicine Ball Wall Ball - 60 reps

BB Row - 60 reps at 135 reps

WORK 30 seconds, then REST 30 seconds, WORK 30 seconds, then

REST 30 seconds, etc. until you complete all reps.  

3/16/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 5 reps at 67.5%

Sets 3, 4 and 5 - 8 reps at 72.5%

#2  This is continuous work.  Do 6 rounds of:

BB Push Press       4-6-8-10-12-14 reps

Air Squat               20 reps each round

Pushup                  16-14-12-10-8-6 reps (not hand release)

Pullup                    8 reps each round 

Round 1 is 4 push presses, 20 air squats, 16 pushups, 8 pullups.

Round 2 is 6 push presses, 20 air squats, 14 pushups, 8 pullups, etc. 

3/14/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  Standing BB Shoulder Press - 4 sets x 8 reps at 65% of 1RM

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

begin 3 rounds of:

DB Shrug - 20 reps

Plate Pull - 40 feet

Medicine Ball Wall Ball - 15 reps

DB Lateral Raise - 15 reps

BB Curl - 12 reps

BB Nosebreaker - 12 reps

(this is continuous work)

3/13/21

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 8 reps at 65% of 1RM

#2  Do 2 rounds of:

Burpee - 6 reps

Seated DB Shoulder Press - 15 reps

Burpee - 6 reps

Cable Row - 20 reps at 100 lbs

Burpee - 6 reps

Air Squat - 25 reps

Burpee - 6 reps

Sledgehammer VS Tire - 30 seconds per side

Burpee - 6 reps

Double Under - 35 reps

REST one minute

3/11/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 8 reps at 60% of 1RM

#2  DB Row - 4 sets x 8 reps each side - Same weight all 4 sets.

Go heavier than 3/5/21.

#3  Start a timer.

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

Pullup - 40 reps

Goblet Squat - 60 reps

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

Pushup (not hand release) - 60 reps

DB Ground to Overhead - 20 reps each side

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

pushup, and ground to overhead. 

3/10/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Pushup - 10 reps

Air Squat - 10 reps

#1  BB Bench Press - 4 sets x 8 reps at 65% of 1RM

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

Power Clean - 3 reps 

Alternating DB Incline Bench Press - 6 reps each side

BB Row - 9 reps 

DB Thruster - 12 reps

3/8/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press 

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 10 reps at 75%

Set 5 - goal is 10 reps back down at 70%

#2  Start a timer.  This is 8 rounds.

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

Pullup                                         6 reps each round

Seated DB Shoulder Press        3-4-5-6-7-8-9-10 reps

At 3:00, 6:00, 9:00, etc. run 100 meters, until you finish 8 rounds.

Don't run at 0:00.

3/7/21

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 

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 10 reps at 75%

Set 5 - goal is 10 reps back down at 70%

#2  Do 3 rounds of:

Medicine Ball Wall Ball - 12 reps

BB Row - 12 reps

Close Grip Pushup - 16 reps (tips of thumbs 2" apart)

DB Row - 16 reps (8 reps each side, heavy)

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

Goblet Squat - 20 reps

Double Under - 40 reps

Plate Pull - 40 feet

REST 2 minutes

3/5/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 10 reps at 70% of 1RM

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

#3  Do 5 rounds of:

Pullup - 8 reps

DB Thruster - 8 reps at 40 lbs

BB Row - 8 reps at 135 lbs

24" Box Jump - 8 reps

DB Shrug - 8 reps

REST one minute

3/4/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Seated DB Shoulder Press - 10 reps

Air Squat - 10 reps

#1  BB Bench Press (regular tempo)

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - As many reps as you can at 75%

Set 5 - As many reps as you can at 70%

#2  This is 3 rounds.

0:00 - Burpee            8-11-14 reps                            

1:00 - Tire Pull         25-35-45 seconds with 50 lbs in tire, walking backward

2:00 - Goblet             14-17-20 reps

3:00 - Pushup            14-17-20 reps

4:00 - Run                 100-150-200 meters

Round 2 starts at 5:00.  Round 3 starts at 10:00.

Round 1 is 8 burpees, 25 second tire pull, 14 goblet squats,

14 pushups, and run 150 meters.

Round 2 is 11 burpees, 35 second tire pull, 17 goblet squats,

17 pushups, and run 150 meters.

Round 3 is 11 burpees, 35 second tire pull, 17 goblet squats,

17 pushups, and run 100 meters.

3/2/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps

Air Squat - 10 reps

#1  Standing BB Shoulder Press

Set 1 - 5 reps at 55% of 1RM

Set 2 - 5 reps at 62.5%

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

#2  Start a timer.

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

BB Row - 30 reps at 135 lbs

Burpee - 30 reps

Seated DB Shoulder Press - 30 reps

ODD minutes - Goblet Squat - 12 reps

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

and shoulder press.

#3  Do 4 rounds of:

BB Nosebreaker - 10 reps

Standing BB Curl - 10 reps

Same weight all 4 rounds.  Rest between rounds.  

3/1/21

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 

Set 1 - 5 reps at 55% of 1RM

Set 2 - 5 reps at 62.5%

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

#2  Do one round of:

DB Farmer's Walk - 200 meters

Double Under - 70 reps

Air Squat - 55 reps

Pullup - 25 reps

Pushup - 40 reps (not hand release)

BB Ground to Overhead - 10 reps at 135 lbs

Finish all the reps (or distance) of each exercise before moving 

to the next exercise.