4/30/21

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 

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

Set 1 - 3 reps at 90% of 1RM

Set 2 - As many reps as you can at 85%

Set 3 - As many reps as you can at 80%

REST between sets.

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

30" Box Jump - 10 reps

Medicine Ball Wall Ball - 30 reps

Pullup - 30 reps

Close Grip Pushup - 30 reps (tips of thumbs about 2" apart)

Air Squat - 60 reps

Double Under - 60 reps

Run 200 meters

Only one partner is working at a time.  The number of reps is the total

for both partners.  Divide up the reps however you like.  

4/28/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps (light weight)

Banded Pull Apart - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 5 sets x 3 reps at 85% of 1RM

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

Same weight all 5 sets.  Go heavy but keep good posture and technique.  

#3  With a partner, alternate whole rounds of:

BB Row - 7 reps at 135 lbs

DB Thruster - 7 reps

Each partner does 7 rounds.

Only one partner is working at a time.

Partner A does 7 rows and 7 thrusters.

Then Partner B does 7 rows and 7 thrusters, etc.

4/27/21

Warmup - Do 3 rounds of:

Inverted Row - 8 reps

DB Thruster - 8 reps (light weight)

#1  BB Bench Press

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

Set 1 - As many reps as you can at 90% of 1RM

Set 2 - As many reps as you can at 85%

Set 3 - As many reps as you can at 80%

REST between sets. 

#2  In any order and any combination, do:

BB Back Squat - 40 reps at 30% of 1RM

Pullup - 40 reps

DB Incline Bench Press - 60 reps

Double Under - 60 reps

Plate Pull - 120 feet

DB Waiter's Walk - 200 meters

For the waiter's walk, you have a DB in each hand.  Hold one DB

overhead and one DB at your side.  100 meters each side.

4/25/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Standing BB Shoulder Press 

Set 1 - do 3 reps at 70% of 1RM

Set 2 - do 3 reps at 77.5%

Sets 3, 4, 5, 6 and 7 - do 3 reps at 82.5%

#2  Do 3 rounds of:

Goblet Squat - 16 reps

DB Lateral Raise - 16 reps

Burpee Pullup - 8 reps

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

American Kettlebell Swing - 16 reps 

Sledgehammer VS Tire - 16 swings (8 each side)

Inverted Row - 12 reps (heels on bench)

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

4/24/21

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 - do 3 reps at 70% of 1RM

Set 2 - do 3 reps at 77.5%

Sets 3, 4, 5, 6, 7 - do 3 reps at 82.5%

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

BB Deadlift - 20 reps (you pick the weight)

Air Squat - 120 reps

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

Pullup - 40 reps

Pushup - 80 reps

You are done when you finish all reps of deadlift, air squat, pullup and pushup.

For the deadlift, pick a weight that is challenging but you can get all reps with

good technique.  

4/22/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps

Banded Pull Apart - 10 reps

Seated DB Shoulder Press - 10 reps

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 5 sets x 3 reps at 77.5% of 1RM

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

Same weight all 5 sets.  Go heavy but keep good posture and technique.

#3  Do 3 rounds of:

BB Row - 15 reps at 135 lbs

Medicine Ball Wall Ball - 15 reps 

REST ONE MINUTE

Cable Row - 15 reps at 100 lbs

Burpee - 15 reps

REST ONE MINUTE

4/21/21

Warmup - Do 3 rounds of:

Inverted Row - 8 reps

DB Thruster - 8 reps (light weight)

#1  BB Bench Press - 5 sets x 3 reps at 82.5% of 1RM

#2  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

Plank - 60 seconds

Goblet Squat - 50 reps

Pushup - 40 reps

DB Farmer's Walk - 100 meters

Seated DB Shoulder Press - 30 reps

Pullup - 20 reps

DB Ground to Overhead - 10 reps each side (do 5 right, 5 left, 5 right, 5 left)

Run 400 meters

Finish all reps, time or distance for each exercise before moving to the next exercise.

4/19/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  Standing BB Shoulder Press - 6 sets x 3 reps at 75% of 1RM

#2  Start a timer.

EVEN minutes - 8 Burpees, plus Pullups and Medicine Ball Wall Balls

ODD minutes - REST

You are done when finish 45 Pullups and 45 Wall Balls, in any order

and any combination.

4/18/21

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 - 6 sets x 3 reps at 75% of 1RM

#2  This is 6 rounds.

Round 1 - Do A

Round 2 - Do A and B

Round 3 - Do A, B and C

Round 4 - Do A, B, C and D

Round 5 - Do A, B, C, D and E 

Round 6 - Do A, B, C, D, E and F

A) DB Thruster - 12 reps

B) Cable Row - 15 reps at 100 lbs

C) Run 150 meters

D) Pushup - 20 reps

E) Air Squat - 30 reps

F) Double Under - 60 reps

REST 60 seconds between rounds.

4/16/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps (light weight)

Banded Pull Apart - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 5 sets x 3 reps at 70% of 1RM

#2  DB Row - 5 sets x 5 reps

Same weight all 5 sets.  Go heavy but keep good posture and technique.

#3  This is 4 rounds of continuous work.

Goblet Squat - 20 reps each round

Pullup - 20-17-14-11 reps

1-Arm DB Bench Press - 8 reps each side, each round

Inverted Row 5-8-11-14 reps

Round 1 - Goblet Squat - 20 reps, Pullup - 20 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 5 reps

Round 2 - Goblet Squat - 20 reps, Pullup - 17 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 8 reps

Round 3 - Goblet Squat - 20 reps, Pullup - 14 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 11 reps

Round 4 - Goblet Squat - 20 reps, Pullup - 11 reps, 

1-Arm DB Bench Press - 8 reps each side, Inverted Row - 14 reps

4/15/21

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 6 sets x 3 reps at 75% of 1RM

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

BB Ground to Overhead - 10 reps at 135 lbs

24"Box Jump - 20 reps

BB Rack Press - 30 reps at 60% of 1RM

BB Row - 40 reps at 135 lbs

Pushup - 50 reps

Air Squat - 60 reps

Overhead Bumper Plate Walk - 200 meters

4/13/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  Standing BB Shoulder Press 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 3 reps at 70% 

Set 3 - 1 rep at 75%

Set 4 - 1 rep at 80%

Set 5 - goal is 5 reps at 85%

Set 6 - goal is 5 reps at 80%

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

DB Thruster - 12 reps

DB Hammer Curl - 12 reps

DB Ground to Overhead - 4 reps each side

BB Nosebreaker - 12 reps

DB Shrug - 12 reps

Sledge VS Tire - 8 reps each side

4/12/21

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 - 3 reps at 70% 

Set 3 - 1 rep at 75% 

Set 4 - 1 rep at 80%

Set 5 - goal is 5 reps at 85% 

Set 6 - goal is 5 reps at 80%

#2  Do 2 rounds of:

0:00 - Pullup - 15 reps, then Burpee - 15 reps

2:00 - Pushup - 20 reps, then American Kettlebell Swing - 20 reps

4:00 - Cable Row - 20 reps at 100 lbs, then Goblet Squat - 25 reps

6:00 - Seated DB Shoulder Press - 20 reps, then Air Squat - 30 reps

Round 2 starts at 8:00.  

4/10/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps (light weight)

Banded Pull Apart - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift - 3 sets x 5 reps at 80% of 1RM

#2  DB Row - 5 sets x 5 reps

Same weight all 5 sets.  Go heavy but keep good posture and technique.

#3  With a partner, do 8 rounds of:

Medicine Ball Wall Ball - 12 reps

Pullup - 8 reps

Double Under - 24 reps

ALTERNATE EXERCISES.

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

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

Each partner will end up doing 48 wall balls, 32 pullups, and 

96 double unders.

4/9/21

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  BB Bench Press

Set 1 - 5 reps at 62.5% of 1RM

Set 2 - 5 reps at 70%

Set 3 - 5 reps at 77.5%

Set 4 - As many reps as you can at 85% 

Set 5 - As many reps as you can at 80% 

Set 6 - As many reps as you can at 75%

#2  Start a timer. This is 4 rounds.

0:00 - Burpee               17-14-11-8 reps

1:00 - Tire Pull            20-30-40-50 seconds (walking backward, 50 lbs in tire)

2:00 - Goblet Squat    20-17-14-11 reps

3:00 - Pushup              11-14-17-20 reps (not hand release)

4:00 - Run                   200-150-150-100 meters

Round 1 is 17 burpees, 20 seconds of tire pull, 20 goblet squats, 11 pushups,

and run 200 meters.

Round 2 is 14 burpees, 30 seconds of tire pull, 17 goblet squats, 14 pushups,

and run 150 meters.

Round 3 is 11 burpees, 40 seconds of tire pull, 14 goblet squats, 17 pushups,

and run 150 meters.

Round 4 is 8 burpees, 50 seconds of tire pull, 11 goblet squats, 20 pushups,

and run 100 meters.

Round 2 starts at 5:00.  Round 3 starts at 10:00.  Round 4 starts at 15:00.

4/7/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Seated DB Shoulder Press - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  Standing BB Shoulder Press

Set 1 - do 5 reps at 65% of 1RM

Set 2 - do 5 reps at 72.5%

Sets 3, 4, 5 and 6 - do 5 reps at 77.5%

#2  In any order and any combination, do:

Medicine Ball Wall Ball - 40 reps

Inverted Row - 40 reps

Pushup - 40 reps (not hand release)

Standing DB Hammer Curl - 40 reps

Banded Pressdown - 40 reps

DB Lateral Raise - 40 reps

WORK 3 minutes, REST 1 minute, WORK 3 minutes,

REST 1 minute, etc. until you finish all reps.

4/6/21

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 - do 5 reps at 65% of 1RM

Set 2 - do 5 reps at 72.5%

Sets 3, 4, 5 and 6 - do 5 reps at 77.5%

#2  This is continuous work.  In 12 minutes, 

do as many rounds as you can of:

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

Run 200 meters

For the front squat, push press, and row, USE THE SAME

BB AND THE SAME WEIGHT. 

4/4/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Clean Grip Deadlift - 4 sets x 5 reps at 72.5% of 1RM

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

Same weight all 5 sets.  Go heavy but keep good posture and technique.

#3  Do one round of:

Run 200 meters

Tire Pull - 50 meters with 50 lbs in tire (walking backward)

Cable Row - 20 reps at 100 lbs

Goblet Squat - 20 reps

BB Row - 15 reps

DB Incline Bench Press - 15 reps

REST ONE MINUTE

Burpee - 20 reps

REST ONE MINUTE

DB Incline Bench Press - 15 reps

BB Row - 15 reps

Goblet Squat - 20 reps

Cable Row - 20 reps at 100 lbs

Tire Pull - 50 meters with 50 lbs in tire (walking backward)

Run - 200 meters

4/3/21

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  BB Bench Press - 4 sets x 5 reps at 77.5% of 1RM

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do 4 reps of BB Power Clean at 135 lbs

At 2:00, 6:00, 10:00, etc. do 4 reps each side of DB Ground to Overhead

When you are not doing power cleans or ground to overhead, 

in any order and any combination, do:

Tire Flip Jump Through - 10 reps

DB Thruster - 25 reps

Pullup - 40 reps

Hand Release Pushup - 55 reps

Double Under - 70 reps

You are done with #2 when you finish all reps of tire flip, thruster, pullup, 

pushup, and double under.  

4/1/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Air Squat - 15 reps

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

#2  Do one round of:

Medicine Ball Wall Ball - 25 reps

REST one minute

Cable Row - 25 reps at 100 lbs

REST one minute

Unweighted BB Standing Shoulder Press - 25 reps

REST one minute

Sledgehammer VS Tire - 25 seconds of work each side

REST one minute

Burpee - 25 reps