9/30/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat 

#1  BB TEMPO Bench Press - 6 sets x 2 reps

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

then regular tempo on the way up.

Start light then add weight each set.

#2  Start a timer.

EVEN minutes - Burpee - 6 reps

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

American Kettlebell Swing - 40 reps

Air Squat - 60 reps

Pushup - 40 reps

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

air squat, and pushup.

9/28/21

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start light then add weight each set.

Try to finish heavier than your top set from 9/22/21.

#2  This is 2 rounds.  Round 1 looks like this:

0:00 - DB Thruster - 15 reps

1:00 - Double Under - 25 reps

2:00 - Sledgehammer VS Tire - 40 seconds (20 sec each side)

3:00 - Plate Pull - 60 feet

4:00 - Air Squat - 25 reps

5:00 - Inverted Row - 15 reps

Round 2 starts at 7:00.

9/27/21

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

3 sets x 5 reps at 77.5% of 1RM

1 set x 5+ reps at 77.5%

For the set of 5+ reps, leave at least 1-2 reps in the tank.

Don't go to failure.  

#2  Do one round of:

Run 1000 meters (try to do it in less than 5 minutes)

REST one minute

Medicine Ball Wall Ball - 40 reps

REST one minute

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

REST one minute

Burpee - 40 reps

For the DB Rows, alternate back and forth between left

and right as often as you like.  You don't have to do all 25

reps on one side before you switch sides.  

9/25/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps

#1  Cable 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 posture and technique.

#2  This is continuous work.  Do 5 rounds of:

Sledgehammer VS Tire       5 reps each side, each round

Air Squat                            20 reps each round

Pullup                                 8-9-10-11-12 reps

Double Under                     50-40-30-20-10 reps

9/24/21

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 6 reps.

Then take off 10% and do 3 more sets x 6 reps.

#2  This is 6 rounds.

Pushup                        22-20-18-16-14-12 reps

BB Row                       8 reps each round at 135 lbs

Goblet Squat               16 reps each round

BB Rack Press             2-4-6-8-10-12 reps

REST at least one minute between rounds.

SAME WEIGHT for rack press for all 6 rounds.  

9/22/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 9 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start light then add weight each set.

Try to finish heavier than your top set from 9/16/21.

#2  With a partner, alternate whole rounds of:

Pullup - 8 reps

DB Thruster - 8 reps

Each partner does 6 rounds.

Partner A does 8 pullups and 8 thrusters, then

Partner B does 8 pullups and 8 thrusters, etc. 

9/21/21

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

4 sets x 5 reps at 70% of 1RM

1 set x 5+ reps at 70%

For the set of 5+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Do 4 rounds of:

DB Ground to Overhead - 5 reps each side

Burpee - 10 reps

Cable Row - 15 reps at 100 lbs

Air Squat - 20 reps

Double Under - 25 reps

Do 2 rounds, then rest 2 minutes, then do the last 2 rounds.

9/19/21

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 - 5 sets x 10 reps each side

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 3 rounds of:

BB Deadlift - 6 reps (you pick the weight)

Seated DB Shoulder Press - 9 reps

Pullup - 12 reps

DB Bench Press - 15 reps

DB Shrug - 18 reps

Air Squat - 21 reps

Plate Pull - 40 feet

9/18/21

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 - 5 sets x 4 reps

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

then regular tempo on the way up.

Start light then add weight each set.

Try to finish heavier than your top set from 9/6.

#2  Do 4 rounds of:

BB Back Squat - 10 reps

BB Push Press - 5 reps

BB Row - 10 reps

Run 200 meters

REST one minute

Use the same barbell and same weight for the back squat,

push press, and row.

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 80% of 1RM

REST one minute

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

9/16/21

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 - 5 sets x 6 reps

Start light then add weight each set.

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

Seated DB Shoulder Press    12-9-6-3 reps (same weight all 4 rounds)

BB Curl                               9 reps each round

DB Step Up (18" Box)          6 reps each side each round

DB Lateral Raise                 12 reps each round

BB Row                               12-9-6-3 reps at 135 lbs

9/15/21

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 8 reps at 65% of 1RM

1 set x 8 reps at 75% of 1RM

1 set x as many reps as you can at 80%

#2  This is 5 rounds of continuous work.

BB Ground to Overhead      2-3-4-5-6 reps

Pullup                                  6-7-8-9-10 reps

Pushup                                10-11-12-13-14 reps

Goblet Squat                       14-15-16-17-18 reps

DB Suitcase Carry               50 meters (switch hands at 25 meters)

The suitcase carry is just a one handed farmer's walk.  Use a weight

that is challenging but maintain perfect posture, don't lean to one side.

9/13/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB 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 with a moderate weight, then add weight

for the sets of 12, 9, and 6.  For the set of 21, go

back to the weight you used for the set of 15. 

#2  In any order and any combination, do:

Standing BB Shoulder Press - 40 reps (you pick the weight)

Cable Row - 40 reps at 100 lbs

Double Under - 60 reps

Air Squat - 60 reps

9/12/21

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 9 reps.

Then take off 10% and do 2 more sets x 9 reps.

#2  Do 7 rounds of:

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

1:00 - 7 Burpees

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

#3  Pushups - With a partner, do 240 total reps.

Only one partner is working at a time.

Each partner does 120 reps.

9/10/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side

Pushup - 9 reps

Goblet Squat - 12 reps (light weight)

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

Start light then add weight each set.

Try to finish heavier than your top set from 9/4.

#2  This is continuous work.  In 12 minutes, 

do as many rounds as you can of:

DB Hammer Curl - 10 reps

BB Push Press - 10 reps

Air Squat - 30 reps

BB Shrug - 20 reps

Banded Pressdown - 20 reps

9/9/21

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

2 sets x 8 reps at 72.5% of 1RM

1 set x 8+ reps at 72.5%

For the set of 8+, leave at least 1-2 reps in the tank.

#2  With a partner, in any order and any combination, do:

BB Clean Grip Deadlift - 40 reps at 225 lbs

Sledgehammer VS Tire - 40 reps each side

Medicine Ball Wall Ball - 40 reps

DB Row - 40 reps each side (60 pound DB or heavier)

Pushup - 60 reps

PARTNER A WORKS EVEN MINUTES.

PARTNER B WORKS ODD MINUTES.

Number of reps is the TOTAL for both partners.  

9/7/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

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  This is 5 rounds.

Round 1 - Do A, B, C, D and E

Round 2 - Do A, B, C, and D

Round 3 - Do A, B and C

Round 4 - Do A and B

Round 5 - Do A

Rest one minute between rounds.

A) American Kettlebell Swing - 12 reps

B) DB Bench Press - 15 reps

C) Cable Row - 20 reps

D) Air Squat - 30 reps

E) DB Farmer's Walk - 150 meters

9/6/21

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 - 5 sets x 4 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.

#2  This is 6 rounds of continuous work.

DB Thruster          2-4-6-8-10-12 reps (same weight all 6 rounds)

DB Row                 7 reps each side 60 pound DB or heavier

Burpee                   7 reps

Double Under        21 reps  

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 75% of your 1 Rep Max

REST one minute

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

9/4/21

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

Start light then add weight each set.

#2  Run 400 meters, then immediately begin:

Medicine Ball Wall Ball       10-9-8-7-6-5-4-3-2-1 rep

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

Do 10 wall balls, then 1 row, then 9 wall balls and 2 rows, etc.  

9/3/21

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

3 sets x 8 reps at 65% of 1RM

1 set x 8+ reps at 65%

For the set of 8+ reps, leave at least 2-3 reps in the tank.

Don't go to failure.

#2  Every 3rd minute, do 25 Air Squats (0:00, 3:00, 6:00, etc.)

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

Inverted Row - 20 reps

DB Bench Press - 40 reps

Double Under - 40 reps

Plank - 2 total minutes (elbows and toes)

BB Deadlift - 20 reps at 225 lbs

9/1/21

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.  For the set of 21, go back

to the weight you used for the set of 15.

#2  Do 3 rounds of:

Burpee - 12 reps

DB Lateral Raise - 16 reps

Pullup - 12 reps

American Kettlebell Swing - 20 reps

BB Nosebreaker - 12 reps

Goblet Squat - 24 reps

REST at least one minute