7/30/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 12 reps

Goblet Squat - 12 reps (light weight)

#1  Standing BB Shoulder Press 

Work up to a max single.

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

#2  This is continuous work.    

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

BB Back Squat - 5 reps

BB Push Press - 5 reps

BB Row - 10 reps

Burpee - 10 reps

Run 200 meters

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

same barbell and same weight.  So this should be

pretty light.  

7/29/21

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 max single.

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

#2  Do 4 rounds of:

BB Deadlift - 4 reps (you pick the weight)

DB Alternating Bench Press - 8 reps each side

Cable Row - 16 reps at 100 lbs

Air Squat - 24 reps

Pushup (1.5 REP) - 8 reps

BB Ground to Overhead - 4 reps (you pick the weight)

REST at least one minute between rounds. 

7/27/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Row - 8 sets x 6 reps

Same weight all 8 sets.  Pick a weight that

is challenging but you can get all reps every

set with good technique and good posture.

#2  Every third minute, do 20 Goblet Squats (0:00, 3:00, 6:00, etc.)

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

combination, do:

Pullup - 30 reps

DB Incline Bench Press - 40 reps

Double Under - 50 reps

Plank - 2 minutes (elbows and toes)

7/26/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press (regular tempo)

Work up to a max single.

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

#2  This is 4 rounds.

BB Rack Press             2-5-8-11 reps

DB Row                        8 reps each side, each round

Pushup                         26-20-14-8 reps

Air Squat                     20 reps each round

BB Push Press             2-5-8-11 reps

DB Farmer's Walk     100 meters

REST ONE MINUTE

Stick with the same weight each round for rack press

and push press.

7/24/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps 

Goblet Squat - 12 reps (light weight)

#1  Standing BB Shoulder Press

Work up to a heavy set of 2 reps.

Go heavier than your top set from 7/18.

Then take off 10% and do 5 more sets x 2 reps.

#2  This is continuous work.

In 10 minutes, do as many rounds as you can of:

Plate Front Raise                    7-8-9-10 reps...

DB Reverse Fly                       7-8-9-10 reps...

Air Squat                                15 reps each round

Seated DB Shoulder Press     7-8-9-10 reps...

Pullup                                      7-8-9-10 reps...

For every exercise except air squats, start at 7 reps for the 

first round, then add one rep each round.

7/23/21

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 heavy set of 2 reps

Then take off 10% and do 5 more sets x 2 reps

Go heavier than your top set from 7/17.

#2  BB Deadlift

Work up to a heavy set of 2 reps.

No drop sets.

Go heavier than your top set from 7/17.

#3  This is 8 rounds of continuous work.

BB Row at 135 lbs                1-3-5-7-9-11-13-15 reps

Medicine Ball Wall Ball      15-13-11-9-7-5-3-1 rep

Run 100 meters

7/21/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Pullup - 6 sets x 8 reps

#2  Do one round of:

Pushup - 24 reps

Double Under - 21 reps

Inverted Row - 18 reps

DB Lateral Raise - 15 reps

DB Row - 12 reps (6 reps each side)

Burpee - 9 reps

REST ONE MINUTE

Air Squat - 50 reps

REST ONE MINUTE

Pushup - 9 reps

Double Under - 12 reps

Inverted Row - 15 reps

DB Lateral Raise - 18 reps

DB Row - 22 reps (11 reps each side)

Burpee - 24 reps

7/20/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press (regular tempo)

Work up to a heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps.

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do 5 reps each side of DB Ground to Overhead.

When you are not doing ground to overhead, in any order and any

combination, do:

Sledgehammer VS Tire - 20 reps each side

Seated DB Shoulder Press - 40 reps

Cable Row - 40 reps at 100 lbs

Goblet Squat - 60 reps

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

cable row and goblet squat.  

7/18/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  Standing BB Shoulder Press

Work up to a heavy set of 2 reps.

Then take off 10% and do 5 more sets x 2 reps.

#2  This is 5 rounds of continuous work.

Burpee                6-8-10-12-14 reps

DB Row              6 reps each side, each round

DB Thruster      14-12-10-8-6 reps

Run 100 meters

7/17/21

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 2 reps.

Then take off 10% and do 5 more sets x 2 reps

#2  BB Deadlift 

Work up to a heavy set of 2 reps.

No drop sets.  

#3  Do 2 rounds of:

Pushup - 20 reps

Air Squat - 40 reps

REST ONE MINUTE

BB Nosebreaker - 15 reps

Standing BB Curl - 15 reps

REST ONE MINUTE

Pullup - 20 reps

Medicine Ball Wall Ball - 20 reps

REST ONE MINUTE

7/15/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Cable Row - 6 sets x 8 reps

Same weight all 6 sets.  Pick a weight that is heavy

but you can get all reps each set with good technique

and good posture.

#2  This is continuous work.  In any order and

any combination, do:

Goblet Squat - 60 reps

DB Row - 30 reps each side

Burpee - 30 reps

Seated DB Alternating Shoulder Press - 30 reps each side

24" Box Jump - 30 reps

7/14/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps (light weight)

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 2 reps.

Then take off 10% and do 6 more sets x 2 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) Air Squat - 60 reps

B) Hand Release Pushup - 30 reps

C) American Kettlebell Swing - 20 reps

D) Run 150 meters

E) BB Row - 12 reps at 135 lbs

F) Medicine Ball Wall Ball - 10 reps

REST one minute between rounds.  

7/12/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  Standing BB Shoulder Press

Work up to a moderately heavy set of 2 reps.

Then take off 10% and do 5 more sets x 2 reps.

#2  Do 2 rounds of:

0:00 - Any order and combination - 24 Pullups + 24 DB Thrusters

3:00 - Any order and combination - 24 Pushups + 12 DB GTOH 

6:00 - Any order and combination - 24 Inverted Rows + 24 Burpees

GTOH = Ground to Overhead

Round 2 starts at 9:00. 

7/11/21

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 2 reps.

Then take off 10% and do 5 more sets x 2 reps.

#2  BB Deadlift 

Work up to a moderately heavy set of 2 reps.

No drop sets.

#3  Do 5 rounds of:

BB Row - 8 reps at 155 lbs

DB Incline Bench Press - 16 reps

Air Squat - 24 reps

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

until you complete all 5 rounds.  After each rest minute, just

pick up where you left off with the rows, presses, and air squats.

7/9/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Air Squat - 12 reps

#1  DB Row - 6 sets x 8 reps each side

Same weight all 6 sets.  Pick a weight that is heavy

but you can get all reps every set with good technique

and good posture.

#2  This is continuous work.

Do 3 rounds of:

DB Farmer's Walk - 100 meters

Tire Pull - 25 meters with 50 lbs in the tire

Medicine Ball Wall Ball - 20 reps

Inverted Row - 15 reps

Plank - 45 seconds (elbows and toes)

7/8/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press

Work up to a heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps

#2  This is 5 rounds of continuous work.

Run                                          150 meters

BB Ground to Overhead       5-4-3-2-1 rep at 135 lbs

Pushup                                    13-15-17-19-21 reps

Air Squat                                20 reps

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

BB Bench Press                      13-11-9-7-5 reps

  

Same weight all 5 rounds for the bench press.

This should be pretty light.

7/6/21

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.

Go heavier than your top set from 6/30.

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

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

many rounds as you can of:

Seated DB Shoulder Press - 10 reps

Pullup - 10 reps

Goblet Squat - 20 reps

Banded Tricep Pressdown - 20 reps

Standing BB Curl - 10 reps

24" Box Jump - 10 reps

7/5/21

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 heavy set of 3 reps.

Go heavier than your top set from 6/29.

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

#2  BB Deadlift

Work up to a heavy set of 3 reps.

Go heavier than your top set form 6/29.

No drop sets.

#3  In any order and any combination, do:

Cable Row - 25 reps at 100 lbs

Double Under - 80 reps

DB Lateral Raise - 25 reps

Air Squat - 60 reps

Pushup - 25 reps

American Kettlebell Swing - 40 reps

Burpee - 25 reps

Work 3 minutes, rest 1 minute, work 3 minutes, rest 1 minute

until you complete all reps.  

7/3/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Row - 6 sets x 8 reps

Same weight all 6 sets.

Pick a weight that is challenging but you can get all

8 reps each set with good technique and good posture.

#2  In any order and any combination, do:

Pullup - 50 reps

Medicine Ball Wall Ball - 50 reps

Work EVEN minutes, rest ODD minutes, until you finish

all reps of pullup and wall ball.  

7/2/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press (regular tempo)

Work up to a heavy set of 3 reps.

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

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

Tire Flip - 5 reps (no jump through)

Run 200 meters

Bumper Plate Overhead Walk - 50 meters

DB Row - 12 reps each side

Pushup - 18 reps

Air Squat - 24 reps