6/30/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps

Air Squat - 10 reps 

#1  Standing BB Shoulder Press 

Work up to a heavy set of 3 reps

Then take off 15% and do 5 more sets x 3 reps

#2  Do one round of:

Goblet Squat - 12 reps

DB Hammer Curl - 15 reps (both arms same time)

American Kettlebell Swing - 18 reps

BB Nosebreaker - 21 reps

DB Lateral Raise - 24 reps

REST one minute

Burpee - as many reps as you can in one minute

REST one minute

DB Lateral Raise - 12 reps

BB Nosebreaker - 15 reps

American Kettlebell Swing - 18 reps

DB Hammer Curl - 21 reps

Goblet Squat - 24 reps

6/29/21

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 3 reps.

Then take off 15% and do 4 more sets x 3 reps.

Go heavier than your top set from 6/23.

#2  BB Deadlift

Work up to a heavy set of 3 reps.

No drop sets.  Go heavier than your top set from 6/23.

#3  Start a timer.

EVEN minutes, in any order and any combination, do:

BB Ground to Overhead - 15 reps at 135 lbs

Air Squat - 100 reps

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

Inverted Row - 40 reps (heels on a bench)

Pushup - 70 reps

You are done when you finish all reps of ground to overhead,

air squat, inverted row, and pushup.

6/27/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  Pullup - 5 sets x 10 reps

#2  Do 2 rounds of:

24" Box Jump - 10 reps

DB Row - 10 reps each side

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

Cable Row - 20 reps at 100 lbs

Air Squat - 30 reps

Sledgehammer VS Tire - 30 seconds each side

Plate Pull - 40 feet

Double Under - 40 reps

REST at least 2 minutes between rounds.

6/26/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps (light weight)

Air Squat - 15 reps

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

Work up to a heavy set of 3 reps.

Then take off 15% and do 5 more sets x 3 reps.

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

DB Thruster - 20 reps with 50 pound DB's

BB Row - 40 reps at 135 lbs

Pushup - 60 reps

Tire Pull - 50 meters with 50 lbs in the tire

Run 400 meters

Only one partner is working at a time.  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.

6/24/21

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  Standing BB Shoulder Press 

Work up to a moderately heavy set of 3 reps.

Then take off 15% and do 5 more sets x 3 reps.

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

Seated DB Shoulder Press - 40 reps

Negative Pullups - 10 reps 

Goblet Squat - 40 reps

Tire Flip Jump Through - 10 reps

Cable Row - 40 reps

For the negative pullups, regular tempo on the way up, take 10 seconds

to lower yourself on each rep.  Use a timer.  

6/23/21

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 

Work up to a moderately heavy set of 3 reps.

Then take off 15% and do 4 more sets x 3 reps.

Go heavier than your top set of 6 from 6/17/21.

#2  BB Deadlift 

Work up to a moderately heavy set of 3 reps.

No drop sets.  Go heavier than 6/17/21.

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

BB Push Press - 5 reps

BB Row - 8 reps

Burpee - 11 reps

DB Row - 14 reps (7 reps each side)

DB Lateral Raise - 17 reps

Air Squat - 20 reps

Before Round 1, Tire Pull - 50 meters, 50 lbs in tire

Before Round 2, DB Farmer's Walk - 100 meters

Before Round 3, 45 pound Bumper Plate Carry - 150 meters

Before Round 4, Plank - 2 minutes (elbows and toes)

6/21/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  Cable Row - 5 sets x 10 reps

Same weight for all 5 sets.  Pick a weight that is challenging

but you can get all 10 reps every set with good technique.

#2  Start a timer.

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

Pullup - 40 reps

Unweighted BB Standing Shoulder Press - 60 reps

Air Squat - 120 reps

ODD minutes - 8 reps of DB Thruster

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

and air squat

6/20/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Incline Bench Press

Work up to a heavy set of 3 reps

Then take off 15% and do 5 more sets x 3 reps

#2  Do 60 Double Unders, then immediately begin:

BB Row at 135 lbs          10-9-8-7-6-5-4-3-2-1 rep

Goblet Squat                   6-7-8-9-10-11-12-13-14-15 reps

Do 10 rows, then 6 goblets squats, then 9 rows, then 

7 goblet squats, etc.

When you are finished with rows and goblet squats, do 

60 more Double Unders.  

#3  Pushup - Do a set every minute for 6 minutes.

Do 15 reps the first minute, 16 reps the second minute, 

17 reps the third minute, up to 20 reps the 6th minute.  

6/18/21

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  Seated DB Shoulder Press - 5 sets x 6 reps

Same weight all 5 sets.  Try to go heavier than 6/12.

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

Run 200 meters

Goblet Squat - 20 reps

Tire Pull - 25 meters with 50 lbs in tire

DB Farmer's Walk - 100 meters

6/17/21

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 6 reps.

Go heavier than your top set of 6 from 6/11/21.

Then take off 15% and do 3 more sets x 6 reps.

#2  BB Deadlift 

Work up to a heavy set of 6 reps.

Go heavier than your top set of 6 from 6/11/21.

No drop sets.

#3  Do 5 rounds of:

BB Ground to Overhead - 4 reps at 135 lbs

Cable Row - 12 reps at 100 lbs

Pushup - 16 reps

Air Squat - 20 reps

REST between rounds until your heart rate is below 60% 

of max heart rate.

6/15/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  DB Row - 5 sets x 10 reps

Same weight all 5 sets.  Pick a weight that is challenging

but you can get all 10 reps every set with good technique.

#2  With a partner, do 8 rounds of:

BB Row - 8 reps

Medicine Ball Wall Ball - 8 reps

ALTERNATE ROUNDS with your partner.  Partner A does

8 rows and 8 wall balls.  Then Partner B does 8 rows and 8 wall

balls, going back and forth until each partner completes 8 rounds.

6/14/21

Warmup - Do 5 rounds of:

DB Thruster - 5 reps (light weight)

Run 25 meters

(Effort level for runs is: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

#1  BB Bench Press (regular tempo)

Work up to a heavy set of 6 reps.

Then take off 15% and do 4 more sets x 6 reps.

#2  Do 2 rounds of:

Burpee - 6 reps

Standing BB Shoulder Press - 15 reps

Burpee - 6 reps

Pullup - 20 reps

Burpee - 6 reps

Air Squat - 25 reps

Burpee - 6 reps

Sledgehammer VS Tire - 30 seconds each side

Burpee - 6 reps

Double Under - 35 reps

REST 2 minutes between rounds.

6/12/21

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  Seated DB Shoulder Press - 5 sets x 6 reps

Same weight all 5 sets.  Pick a weight that is challenging

but you can get all 6 reps each set.

#2  Start a timer.  Do 3 rounds of:

0:00 - Cable Row - 20 reps, then DB Lateral Raise - 20 reps

2:00 - Goblet Squat - 20 reps, then BB Nosebreaker - 15 reps

4:00 - BB Curl - 15 reps, then Medicine Ball Wall Ball - 15 reps

Round 2 starts at 6:00.  Round 3 starts at 12:00.

6/11/21

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 6 reps

Go heavier than 6/5/21.

Then take off 15% and do 3 more sets x 6 reps

#2  BB Deadlift

Work up to a moderately heavy set of 6 reps.

Go heavier than 6/5/21.

No drop sets.

#23 Start a timer.

Burpee                                        - 8 reps at 0:00, 4:00, 8:00, etc.

Tire Flip Jump Through           - 4 reps at 2:00, 6:00, 10:00, etc.

When you are not doing burpees or tire flip jump through, 

in any order and any combination, do:

DB Ground to Overhead - 10 reps each side

Pullup - 30 reps

Pushup - 50 reps

Air Squat - 70 reps

You are done with #3 when you finish all reps of DB ground to 

overhead, pullup, pushup, and air squat.

6/9/21

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  BB Row - 5 sets x 10 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get all 10 reps

each set with good technique and good posture.

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

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

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Hand Release Pushup - 40 reps

Sledgehammer VS Tire - 30 seconds each side

DB Farmer's Walk - 150 meters

Medicine Ball Wall Ball - 20 reps

6/8/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

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

Work up to a heavy set of 5 reps.

Then take off 15% and do 4 more sets x 5 reps.

#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) Goblet Squat - 60 reps

B) Pushup - 30 reps

C) American Kettlebell Swing - 20 reps

D) Run 150 meters

E) Pullup - 12 reps

F) DB Thruster - 10 reps

REST one minute between rounds.

6/6/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Goblet Squat - 10 reps (light weight)

#1  Standing BB Shoulder Press 

Work up to a heavy set of 6 reps,

then take off 15% and do 3 more sets x 6 reps.

#2  This is continuous work.  In 12 minutes, do as

many rounds as you can of:

Double Under - 40 reps

DB Lateral Raise - 15 reps

Air Squat - 30 reps

Pullup - 15 reps

BB Push Press - 10 reps

Sledgehammer VS Tire - 10 swings each side

6/5/21

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 6 reps,

then take off 15% and do 3 more sets x 6 reps.

Go heavier than your top set of 10 from 5/30, but

leave room to go heavier on 6/11 and 6/17.

#2  BB Deadlift 

Work up to a moderately heavy set of 6 reps.  No drop sets.

Go heavier than your top set of 10 from 5/30, but

leave room to go heavier on 6/11 and 6/17.

#3  Do 2 rounds of:

Seated DB Shoulder Press - 20 reps

BB Back Squat - 20 reps at 40% of 1RM

Carry a 45 lb plate any way you want for 200 meters

Cable Row - 20 reps at 100 lbs

Burpee - 20 reps

REST 4 minutes

Time your first round, then try to beat that time in round 2.

6/3/21

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  Pullup - 4 sets x 10 reps

#2  Do up to 8 rounds of:

0:00 - Double Under   15 reps each round

1:00 - Burpee               6-7-8-9-10-11-12-13 reps

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

For the burpees, do 6 reps the first round, then add one rep each round.

You are done with #2 when you either fail to get the number of reps for that

minute, or you finish the 8th round (13 burpees)

6/2/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Incline Bench Press

Work up to a heavy set of 6 reps.

Then take off 15% and do 4 more sets x 6 reps

#2  This is 4 rounds:

0:00 - Pushup - 22-20-18-16 reps

1:00 - BB Row - 18-16-14-12 reps at 135 lbs

2:00 - DB Thruster - 12-14-16-18 reps

3:00 - Run - 100-150-150-200 meters

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

Round 4 starts at 12:00.  

Round 1 is 22 pushups, 18 rows, 12 thrusters and run 100 meters.

Round 2 is 20 pushups, 16 rows, 14 thrusters and run 150 meters.

Round 3 is 18 pushups, 14 rows, 16 thrusters and run 150 meters.

Round 4 is 16 pushups, 12 rows, 18 thrusters and run 200 meters.