5/31/21

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  Seated DB Shoulder Press - 4 sets x 10 reps

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

but you can get all 10 reps every set. 

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

Overhead Bumper Plate Walk - 50 meters

Air Squat - 20 reps

Pushup - 14 reps

Burpee - 8 reps

Pullup - 8 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

Only one partner is working at a time.

Partner A does overhead bumper plate walk, then Partner B does air squats.

Partner A does pushups, then Partner B does Burpees.

Partner A does pullups, then Partner B does overhead bumper plate walk, etc.

5/30/21

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 

Work up to a heavy set of 10 reps.

Go heavier than 5/24/21.

Then take off 15% and do 2 more sets x 10 reps.

#2  BB Deadlift

Work up to a heavy set of 10 reps.  No drop sets. 

Go heavier than 5/24/21.

#3  Do 3 rounds of:

BB Ground to Overhead - 5 reps

Run 200 meters

DB Farmer's Walk - 100 meters

Goblet Squat - 25 reps

DB Row - 10 reps each side (heavy)

DB Incline Bench Press - 15 reps

Standing BB Curl - 15 reps

Banded Pressdown - 20 reps

REST at least one minute between rounds.  

5/28/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1 Cable Row - 4 sets x 10 reps

Same weight all 4 sets.  Pick a weight that is challenging but you

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

#2  Start a timer.

EVEN minutes - Medicine Ball Wall Ball - 8 reps

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

American Kettlebell Swing - 20 reps

Pullup - 40 reps

Pushup - 60 reps

Air Squat - 80 reps

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

pullup, pushup, and air squat.  

5/27/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Bench Press (regular tempo)

Work up to a heavy set of 10 reps.

Then take off 15% and do 3 more sets x 10 reps.

#2  This is continuous work.  In 15 minutes, 

do as many rounds as you can of:

BB Back Squat - 5 reps

BB Push Press - 5 reps

BB Row - 5 reps

Burpee - 10 reps

Run 200 meters

For the back squat, push press, and row, use the same bar, 

same weight.  This should be pretty light.  

5/25/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Pushup - 10 reps

Air Squat - 15 reps

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

Same weight all 4 sets.

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

10 reps every set.

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

Carry a 45 pound bumper 100 meters (carry it any way you want)

Toes to Bar - 8 reps

DB Thruster - 12 reps

Inverted Row - 8 reps (legs straight, heels on bench)

DB Lateral Raise - 16 reps

5/24/21

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 

Work up to a moderately heavy set of 10 reps.

Go heavier than 5/18, but leave room to go up in weight on 5/30.

Then take off 15% and do 2 more sets x 10 reps.

#2  BB Deadlift

Work up to a moderately heavy set of 10 reps.  No drop sets.  

Go heavier than 5/18, but leave room to go up in weight on 5/30.

#3  In any order and any combination, do:

Air Squat - 100 reps

1 Arm DB Bench Press - 50 reps (25 reps each side)

Cable Row - 50 reps at 100 lbs

Burpee - 25 reps

BB Nosebreaker - 25 reps

DB Hammer Curl - 25 reps

Work for 2 minutes, rest for 1 minute, work for 2 minutes, rest for

1 minute etc. until you complete all reps.  

5/22/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps (light weight)

Banded Pull Apart - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps 

#1  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.  Pick a weight that is challenging but you can

get all 10 reps every set with good technique.  

#2  Do one round of:

DB Thruster - 20 reps

Sledgehammer VS Tire - 20 seconds each side

REST ONE MINUTE

American Kettlebell Swing - 30 reps

DB Bench Press - 20 reps

REST ONE MINUTE

Goblet Squat - 40 reps

Pullup - 20 reps

REST ONE MINUTE

Double Under - 50 reps

Burpee - 20 reps

5/21/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup (1.5 REP) - 5 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep

Work up to a heavy set of 7 reps.

Then take off 15% and do 3 more sets x 7 reps

#2  Do 5 rounds of:

BB Ground to Overhead           5-4-3-2-1 rep

Air Squat                                    17-19-21-23-25 reps

Pushup                                        12-14-16-18-20 reps

BB Row                                       7-9-11-13-15 reps

REST at least one minute between rounds.

Round 1 is 5 reps of Ground to Overhead, 17 Air Squats, 12 Pushups and 7 Rows.

Round 1 is 4 reps of Ground to Overhead, 19 Air Squats, 14 Pushups and 9 Rows, etc.

5/19/21

Warmup - Do 3 rounds of:

Inverted Row - 10 reps

Pushup - 10 reps

Air Squat - 10 reps

#1  Standing BB Shoulder Press

Work up to a heavy set of 10 reps.

Then take off 15% and do 3 more sets x 10 reps.

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

 many rounds as you can of:

Plate Pull - 40 feet

Medicine Ball Wall Ball - 10 reps

Pullup - 10 reps

Burpee - 10 reps

Tire Flip Jump Through - 2 reps

5/18/21

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 

Work up to a moderate set of 10 reps.  

Leave room to go up in weight on 5/24 and 5/30.

Then take off 15% and do 2 more sets x 10 reps.

#2  BB Deadlift

Work up to a moderate set of 10 reps.  No drop sets.

Leave room to go up in weight on 5/24 and 5/30.

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

Run 200 meters

Seated DB Shoulder Press - 15 reps

DB Row - 10 reps each side (heavy)

Air Squat - 40 reps

Banded Tricep Pressdown - 20 reps

BB Curl - 15 reps

5/16/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps (light weight)

Banded Pull Apart - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Row - 4 sets x 10 reps

Same weight all 4 sets.  Pick a weight that is challenging but you can

get all 10 reps every set with good technique.

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

DB Step Up - 20 reps each side to an 18" box

Sledgehammer VS Tire - 20 swings each side

Goblet Squat - 40 reps

DB Farmer's Walk - 200 meters

Cable Row - 40 reps at 100 lbs

Push Press - 40 reps at 95 lbs

5/15/21

Warmup - Do 3 rounds of:

Inverted Row - 8 reps

DB Thruster - 8 reps (light weight)

#1  BB Incline Bench Press

Work up to a heavy set of 10 reps.

Then take off 15% and do 3 more sets x 10 reps.

#2  Do one round of:

Run 1000 meters in less than 4:30.

REST one minute

Air Squat - 60 reps

REST one minute

Pushup - 50 reps

REST one minute

Pullup - 40 reps

REST one minute

Medicine Ball Wall Ball - 30 reps

REST one minute

American Kettlebell Swing - 20 reps

You can do the exercises in any order, but once you start an exercise,

finish all the reps before you move on to the next exercise.  

5/13/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 10 reps at 60% of 1 Rep Max

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

Run 200 meters

Burpee - 15 reps

DB Shrug - 20 reps

Inverted Row - 15 reps

REST 1 minute

Goblet Squat - 20 reps

Seated DB Shoulder Press - 15 reps

Cable Row - 20 reps

DB Lateral Raise - 15 reps

REST 1 minute

5/12/21

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 65% of 1RM

ODD minutes - Box Jumps

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  At 0:00, 4:00, 8:00, 12:00, etc. - BB Ground to Overhead - 4 reps

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

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

and any combination, do:

DB Row - 40 reps each side

Pushup - 80 reps

Air Squat - 120 reps

5/10/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 8 reps (light weight)

Banded Pull Apart - 8 reps

Unweighted BB Standing Shoulder Press - 8 reps

Unweighted BB Back Squat - 8 reps

#1  Cable Row - 4 sets x 10 reps at 60% of bodyweight

#2  Every 3rd minute, do 15 reps of Goblet Squat (0:00, 3:00, 6:00, etc.)

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

Sledgehammer VS Tire - 15 reps each side

Seated DB Shoulder Press - 30 reps

Pullup - 45 reps

Plank - 2 minutes (elbows and toes)

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

pullup, and plank.

5/9/21

Warmup - Do 3 rounds of:

Inverted Row - 8 reps

DB Thruster - 8 reps (light weight)

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

#2  Do 6 rounds of:

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

BB Row                                           8 reps at 135 lbs

Air Squat                                        20 reps

BB Rack Press                                2-4-6-8-10-12 reps (same weight each round)

Overhead Bumper Plate Walk     50 meters

REST at least one minute between rounds.

5/7/21

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

Do as many warmup reps and sets as you like.

Work up to a max single.

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

#2  In any order and any combination, do:

BB Deadlift - 20 reps at 225 lbs

Pullup - 40 reps

Medicine Ball Wall Ball - 60 reps

Double Under - 80 reps

Work EVEN minutes.  Rest ODD minutes, until you complete all reps.

5/6/21

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

Do as many warmup reps and sets as you like.

Work up to a max single.

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

Tire Pull - 50 meters with 50 pounds in the tire

DB Incline Bench Press - 25 reps

Air Squat - 50 reps

Cable Row - 25 reps at 100 lbs

Double Under - 50 reps

DB Thruster - 25 reps

DB Row - 50 reps (25 reps each side)

Burpee - 25 reps

5/4/21

Warmup - Do 2 rounds of:

Kettlebell Deadlift - 10 reps (light weight)

Banded Pull Apart - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  BB Clean Grip Deadlift

Do as many warmup reps and sets as you like.

Work up to a heavy triple.

#2  In any order and any combination, do:

DB Ground to Overhead - 10 reps each side

Sledge VS Tire - 20 reps each side

BB Row - 30 reps

Pushup - 50 reps

Air Squat - 70 reps

WORK for 3 minutes, REST for 1 minute, work for 3 minutes, rest for 1 minute

etc. until you finish all reps.  

5/3/21

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.

Work up to a max single.

#2  BB Bench Press

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

REST 60 seconds

Set 2 - As many reps as you can at 67.5%

#3  Do 7 rounds of:

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

1:00 - Burpee - 7 reps

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

5/1/21

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 

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  This is 3 rounds.

0:00 - BB Row - 14-16-18 reps

1:00 - Goblet Squat - 14-16-18 reps

2:00 - Seated DB Shoulder Press - 14-16-18 reps

3:00 - Standing DB Hammer Curl - 14-16-18 reps (both arms at same time)

4:00 - BB Ground to Overhead - 3-5-7 reps

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

Round 1 is 14 rows, 14 goblet squats, 14 presses, 14 curls and 3 ground to overhead.

Round 2 is 16 rows, 16 goblet squats, 16 presses, 16 curls and 5 ground to overhead.

Round 3 is 18 rows, 18 goblet squats, 18 presses, 18 curls and 7 ground to overhead.