8/31/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

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 12 reps.

Then take off 10% and do 2 more sets x 12 reps

#2  Do one round of:

Tire Pull - 50 meters with 100 lbs in the tire

Run 400 meters

Unweighted BB Standing Shoulder Press - 25 reps

DB Row - 25 reps each side (60 lbs or heavier)

24" Box Jump - 25 reps

DB Hammer Curl - 25 reps

Air Squat - 50 reps

#3  Pushups - With a partner, do 220 total reps.

Only one partner is working at a time (each partner does 110)

8/29/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 8 reps

Pick a weight that is challenging but you can get 

all 8 reps each set.

#2  Do 2 rounds of:

DB Thruster - 20 reps

BB Shrug - 20 reps

Plate Pull - 80 feet

Goblet Squat - 20 reps

One Arm BB Row - 10 reps each side

One Arm DB Bench Press - 10 reps each side

Rest one minute between rounds. 

For the row, put one end of the barbell in a corner.

Hold the barbell on the opposite side, up by the collar.

Feet are parallel, like a regular BB Row, not staggered.

Same posture as a BB Row. 

For the one arm db bench press, you have a DB in each

hand, one is down by your chest, and you are pressing

with the other one.  Do all 10 reps then switch sides.

8/28/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 10 reps at 60% of 1RM

1 set x 10 reps at 70%

1 set x as many reps as you can at 75%

#2  This is continuous work.

In any order and any combination, do:

BB Row - 40 reps at 135 lbs

Pushup - 70 reps

Air Squat - 100 reps

Double Under - 100 reps

DB Farmer's Walk - 200 meters

Run 800 meters

8/26/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  DB Row - 4 sets x 12 reps

Same weight each set.  Pick a weight that is heavy but

you can get all 12 reps each set with good posture and technique.

#2  With a partner, for 12 minutes, alternate whole rounds of:

Pullup - 7 reps

Burpee - 7 reps

Only one partner is working at a time.  

Partner A does 7 pullups and 7 burpees.

Then Partner B does 7 pullups and 7 burpees, etc.  

8/25/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 4 sets x 6 reps

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

Start light then try to add weight each set.

Try to finish heavier than 8/13.

#2  Do 3 rounds of:

BB Deadlift - 5 reps at 225 lbs

Goblet Squat - 20 reps

Tire Pull - 50 meters with 50 lbs in the tire

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

Carry a 45 lb bumper plate 100 meters (carry it any way you like)

Cable Row - 15 reps at 100 lbs

DB Thruster - 10 reps (40 lb DB's or heavier)

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

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 70% of 1RM

REST one minute

Set 2 - take off 20 lbs and do as many reps as you can

8/23/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

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

Start light then try to add weight each set.

Try to finish heavier than your top set from 8/17.

#2  Do 4 rounds of:

BB Push Press                14-11-8-5 reps 

Inverted Row                  14-11-8-5 reps 

Plate Front Raise            5-8-11-14 reps

Sledgehammer VS Tire   5-8-11-14 reps each side

Goblet Squat                   15 reps each round

REST at least one minute between rounds.  

8/22/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat 

2 sets x 10 reps at 67.5% of 1RM

1 set x 10+ reps at 67.5%

For the set of 10+, leave at least 1 or 2 reps in the tank.

Don't go to failure.

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

Burpee - 15 reps

Pullup - 15 reps

24" Box Jump - 15 reps

Pushup - 20 reps

Air Squat - 40 reps

Cable Row - 15 reps at 100 lbs

Standing BB Shoulder Press - 15 reps (you pick the weight)

Run - 400 meters

8/20/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  BB Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Start light, then add weight for the sets of 12, 9, and 6.

For the set of 21, go back to the same weight you used for

the set of 15.  

#2  This is continuous work.  In 12 minutes, 

do as many rounds as you can of:

Pullup                        8-9-10-11 reps...

Air Squat                  16-18-20-22 reps...

BB Push Press          8 reps each round (you pick the weight)

DB Farmer's Walk  50 meters each round

For the pullups, add one rep each round.

For the air squats, add 2 reps each round.

8/19/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

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 15 reps.

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

#2  Start at timer.

EVEN minutes - BB Ground to Overhead - 3 reps at 135 lbs, then Burpees

ODD minutes - DB Row - 6 reps each side at 60 lbs or heavier, then Med Ball Wall Balls

You are done with #2 when you complete 50 Burpees and 50 Wall Balls.

#3  Pushups - With a partner, do 200 total pushups.

Only one partner is working at a time.  (Each partner does 100.)

8/17/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

4 sets x 10 reps

Start light and try to add weight each set.

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

Pullup - 10 reps

BB Nosebreaker - 10 reps

Goblet Squat - 20 reps

BB Overhead Hold - 30 seconds (you pick the weight)

Double Under - 20 reps

DB Hammer Curl - 10 reps

DB Lateral Raise - 10 reps 

8/16/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat 

3 sets x 10 reps at 60% of 1RM

1 set x 10+ reps at 60% 

For the set of 10+, leave at least 2 or 3 reps in the tank.

Don't go to failure.

#2  Start a timer.

BB Deadlift - 8 reps at 185 lbs 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 deadlift or tire flip jump through,

in any order and any combination, do:

DB Ground to Overhead - 20 reps each side

BB Row - 40 reps at 115 lbs

Pushup - 60 reps

Air Squat - 80 reps

8/14/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Pullup - 8 sets x 6 reps

Do them weighted if you can.

Same weight all 8 sets.

#2  Do one round of:

Burpee - 20 reps

Plank - 60 seconds (elbows and toes)

REST ONE MINUTE

Run 200 meters

Inverted Row - 20 reps (heels on a bench)

REST ONE MINUTE

Seated DB Shoulder Press - 20 reps

BB Back Squat - 20 reps (135 lbs or 35% of 1RM)

REST ONE MINUTE

Cable Row - 20 reps at 100 lbs

DB Lateral Raise - 20 reps

REST ONE MINUTE

Pushup - 30 reps

Air Squat - 60 reps

For the back squat, do 35% of your 1RM

or 135 lbs, whichever is lighter. 

8/13/21

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 Tempo Bench Press

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

4 sets x 6 reps

Start light then add weight each set.

#2  This is 5 rounds of continuous work.

BB Row                 6-8-10-12-14 reps (same weight each round)

24" Box Jump       8 reps each round

Plate Pull               40 feet each round

DB Thruster          14-12-10-8-6 reps (same weight each round)

#3  BB Bench Press (regular tempo)

Set 1 - as many reps as you can at 65% of 1RM

REST ONE MINUTE

Set 2 - take off 20 lbs and do as many reps as you can

8/11/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Air Squat - 12 reps 

#1  Seated DB Shoulder Press

4 sets x 10 reps at a moderate weight.

Same weight all 4 sets.

#2  This is 6 rounds.

R1 - Do A, B, C, D, E and F.

R1 - Do B, C, D, E and F.

R1 - Do C, D, E and F.

R1 - Do D, E and F.

R1 - Do E and F.

R1 - Do F.

A) Goblet Squat - 60 reps

B) DB Shrug - 30 reps

C) Cable Row - 20 reps

D) DB Lateral Raise - 15 reps

E) DB Hammer Curl - 12 reps

F) DB Thruster - 10 reps

REST ONE MINUTE between rounds.  

8/10/21

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 

3 sets x 10 reps at 60% of 1 Rep Max

#2  Start a timer.

EVEN minutes - Medicine Ball Wall Ball - 8 reps

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

Pullup - 30 reps

Pushup - 60 reps

Air Squat - 90 reps

You are done when you finish all reps of pullup, pushup

and air squat.

8/8/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Air Squat - 12 reps

#1  Cable Row

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Start with a moderate weight, then add weight for the

sets of 12, 9 and 6.  Then for the set of 21, go back to the

weight you used for the first set.  

#2  Start a timer.

EVEN minutes, in any order and combination, do:

DB Row - 25 reps each side (60 lb DB or heavier)

Unweighted BB Standing Shoulder Press - 50 reps

ODD minutes, in any order and combination, do:

BB Deadlift - 25 reps (you pick the weight)

Burpee - 25 reps

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

shoulder press, deadlift, and burpee.

8/7/21

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 

4 sets x 10 reps at 60% of 1RM

#2  Do one round of:

BB Ground to Overhead - 15 reps at 135 lbs

Pushup - 50 reps

Pullup - 30 reps

Air Squat - 60 reps

Double Under - 90 reps

Overhead Bumper Plate Carry - 100 meters

Run 400 meters

Finish all reps or distance of each exercise before moving 

on to the next exercise.

8/5/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 12 reps

Goblet Squat - 12 reps (light weight)

#1  Seated DB Shoulder Press

3 sets x 10 reps at a moderate weight.

Same weight all 3 sets.

#2  This is continuous work.  

In any order and any combination, do:

Medicine Ball Wall Ball - 40 reps

Cable Row - 40 reps at 100 lbs

Unweighted BB Standing Shoulder Press - 40 reps

Sledgehammer VS Tire - 40 seconds of work each side

Burpee - 40 reps

8/4/21

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 Jump

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  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 - 15 reps

Pushup - 20 reps

American Kettlebell Swing - 20 reps

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 BB Row, then Partner B does DB Incline.

Partner A does Pushups, then Partner B does Kettlebell Swings.

Partner A does Air Squats, then Partner B runs, etc.  

8/2/21

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 6 reps

Same weight all 5 sets.  Heavy.

#2  Start a timer.

EVEN minutes - Inverted Row - 8 reps (elevated heels)

ODD minutes - Standing BB Curl - 8 reps

When you are not doing rows or curls, in any order 

and any combination, do:

Seated DB Shoulder Press - 40 reps

Air Squat - 60 reps

Tire Flip Jump Through - 10 reps

8/1/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press 

4 sets x 8 reps at 60% of regular bench 1 Rep Max

#2  Do 3 rounds of:

BB Bench Press                     9-7-5 reps

Goblet Squat                         24 reps

Pullup                                    12 reps 

Double Under                       24 reps

BB Bench Press - same weight as the start of the round, as many reps as you can

REST 3 minutes between rounds.