10/31/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

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

Same weight all 6 sets.

Pick a weight that is challenging but you can get all 6

reps each set with good technique and good posture.

#2  This is continuous work.  In any order and 

any combination, do:

Sledgehammer VS Tire - 20 reps each side

Inverted Row - 40 reps

Seated DB Shoulder Press - 40 reps

Goblet Squat - 60 reps

Tire Pull - 150 meters with 50 lbs in tire, walking backward

10/30/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

4 sets x 10 reps at 60% of 1RM

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

Run 400 meters

Bumper Plate Overhead Walk - 150 meters

Double Under - 120 reps

Air Squat - 90 reps

Pullup - 30 reps

Pushup - 60 reps

DB Ground to Overhead - 10 reps each side

Finish all reps (or distance) for each exercise, before

moving on to the next exercise.  

10/28/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 2 reps

Start light then try to add weight each set.

Try to finish heavier than your top set from 10/22.

#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

DB Row - 7 reps each side

Burpee - 7 reps

DB Farmer's Walk - 50 meters

Use the same weight, same barbell for back squat and

push press.  It should be pretty light.

10/27/21

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

Do as many warmup reps and sets as you like.

Work up to a max single.

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

#2  Do 2 rounds of:

Air Squat - 40 reps

Pushup - 20 reps 

REST 40 seconds

Sledgehammer VS Tire - 10 reps each side

BB Nosebreaker - 15 reps

REST 40 seconds

Medicine Ball Wall Ball - 20 reps

BB Row - 15 reps 

REST 40 seconds

American Kettlebell Swing - 20 reps

BB Curl - 15 reps

REST 40 seconds

24" Box Jump - 20 reps

Plank (elbows and toes - 60 seconds

REST 40 seconds

10/25/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Row - 6 sets x 6 reps

Same weight all 6 sets.  Pick a weight that is challenging but you can 

get all reps every set with good technique and good posture.

#2  Start a timer.

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

BB Ground to Overhead (135 lbs) - 4 reps at 2:00, 6:00, 10:00, etc.

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

and any combination, do:

DB Row - 30 reps each side (60 pound DB)

Pushup - 60 reps

Goblet Squat - 60 reps

You are done with #2 when you finish all reps of DB row, pushup, and 

goblet squat.

10/24/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 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) Double Under - 60 reps

B) Air Squat - 30 reps

C) DB Incline - 20 reps

D) Run 150 meters

E) Pullup - 12 reps

F) DB Thruster - 10 reps

REST one minute between rounds.  

10/22/21

Warmup - Do 3 rounds of:

Pullup - 5 reps 

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 2 reps

Start light then try to add weight each set.

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

many rounds as you can of:

BB Push Press - 5 reps

BB Row - 8 reps

DB Incline Bench Press - 11 reps

Cable Row - 14 reps

DB Lateral Raise - 17 reps

Unweighted BB Back Squat - 20 reps

10/21/21

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

Do as many warmup reps and sets as you like, then:

1 set x 3 reps at 75% of 1RM

1 set x 3 reps at 80%

1 set x 3 reps at 85%

1 set x as many reps as you can at 90%

#2  This is 4 rounds of continuous work.  

DB Thruster       18-15-12-9 reps

Inverted Row     18-15-12-9 reps

Pushup               15-18-21-24 reps

Air Squat            21-24-27-30 reps

DB Farmer's Walk - 50 meters each round

Round 1 is 18 thrusters, 18 rows, 15 pushups, 21 air squats, 50 meter farmer's walk

Round 2 is 15 thrusters, 15 rows, 18 pushups, 24 air squats, 50 meter farmer's walk, etc.

10/19/21

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 for all 6 sets.  Pick a weight that is challenging

but you can get all 8 reps each set with good posture and technique.

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

Seated DB Shoulder Press - 12 reps

Pullup - 12 reps

DB Hammer Curl - 12 reps (both arms at the same time)

BB Nosebreaker - 12 reps

Burpee - 9 reps

ONLY ONE PARTNER IS WORKING AT A TIME.

Partner A does seated DB shoulder press, Partner B does pullups.

Partner A does DB hammer curl, Partner B does nosebreakers.

Partner A does burpees, Partner B does seated DB shoulder press, etc.

10/18/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB 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 5 more sets x 2 reps

#2  This is 3 rounds.  Round 1 looks like this:

Run 200 meters

Pushup - 8 reps

BB Back Squat at 40% of 1RM - 10 reps

Pushup - 8 reps

DB Row - 10 reps each side (60 pound DB or heavier)

Pushup - 8 reps

BB Overhead Hold at 135 lbs - 30 seconds

Pushup - 8 reps

REST at least one minute between rounds

For round 2, do 10 pushups each set.

For round 3, do 12 pushups each set.

Distance, reps, and time stay the same for all other exercises.  

10/16/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Pushup - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start light, then add weight each set.

Try to finish heavier than your top set from 10/10.

#2  Start a timer.

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

Pullup - 40 reps

Air Squat - 80 reps

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

Seated DB Shoulder Press - 40 reps

BB Deadlift - 20 reps at 225 lbs

You are done when you finish all reps of pullup, air squat,

shoulder press and deadlift.  

10/15/21

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

4 sets x 3 reps at 82.5% of 1RM

1 set x 3+ reps at 82.5%

For the set of 3+ reps, leave at least 1-2 reps in the tank.

Don't go to failure.

#2  In any order and any combination, do:

BB Ground to Overhead - 12 reps at 135 lbs

Sledgehammer VS Tire - 24 reps each side

DB Thruster - 36 reps

Cable Row - 48 reps at 100 lbs

Pushup - 60 reps

WORK 3 minutes, REST one minute, WORK 3 minutes, REST one

minute, etc. until you complete all reps.

10/13/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

Pick a weight that is challenging but you can get all 8

reps each set with good technique and good posture.

#2  This is continuous work.  

Do 50 Double Unders, then 5 rounds of:

Pullup                               10-9-8-7-6 reps

Medicine Ball Wall Ball    1-2-3-4-5 reps

Then 50 Double Unders, then 5 rounds of:

Pullup                                5-4-3-2-1 rep

Medicine Ball Wall Ball     6-7-8-9-10 reps

After the first 50 double unders, do 10 pullups, 1 wall ball, 

9 pullups, 2 wall balls, etc.

Then double unders again, then do 5 pullups, 6 wall balls,

4 pullups, 7 wall balls, etc. 

10/12/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps (light weight)

#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.

Try to finish heavier than your top set from 9/30.

#2  This is continuous work.  In any order and 

any combination, do:

Overhead Bumper Plate Walk - 100 meters

Tire Pull - 100 meter with 100 lbs (walking backward)

Run - 400 meters

Air Squat - 100 reps

Pushup - 75 reps

BB Row - 50 reps at 135 lbs

10/10/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

Pushup - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start light, then add weight each set.

Finish heavier than your top set from 10/4.

#2  This is continuous work.  In 10 minutes, 

do as many rounds as you can of:

Burpee - 10 reps

DB Shrug - 15 reps

Air Squat - 20 reps

DB Lateral Raise - 15 reps

Pullup - 10 reps

10/9/21

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

Do as many warmup reps and sets as you like, then:

5 sets x 3 reps at 75% of 1RM

1 set x 3+ reps at 75% 

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

Don't go to failure.

#2  Continuous work.  This is 5 rounds.

BB Deadlift         7-6-5-4-3 reps

DB Row               3-4-5-6-7 reps each side

Goblet Squat      10-15-20-25-30 reps

Double Under     50-40-30-20-10 reps

You pick the weight for deadlift, row, and goblet squat.  Stick with

those weights for all 5 rounds.

Round 1 is 7 deadlifts, 3 rows, 10 goblet squats, 50 double unders.

Round 2 is 6 deadlifts, 4 rows, 15 goblet squats, 40 double unders.

Round 3 is 5 deadlifts, 5 rows, 20 goblet squats, 30 double unders.

Round 4 is 4 deadlifts, 6 rows, 25 goblet squats, 20 double unders.

Round 5 is 3 deadlifts, 7 rows, 30 goblet squats, 10 double unders.

10/7/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Row - 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 posture and good technique.

#2  This is 6 rounds.

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

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

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) Inverted Row - 10 reps

B) BB Nosebreaker - 12 reps

C) DB Hammer Curl - 15 reps

D) Sledgehammer VS Tire - 20 reps (10 reps each side)

E) Medicine Ball Wall Ball - 30 reps

F) Plank - 60 seconds (elbows and toes)

REST one minute between rounds.  

10/6/21

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 Bench Press - regular tempo

Work up to a heavy set of 3 reps.

Then take off 10% and do 4 more sets x 3 reps.

#2  This is continuous work.  Do 10 rounds of:

Pullup                 1-2-3-4-5-6-7-8-9-10 reps

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

Air Squat           11-12-13-14-15-16-17-18-19-20 reps

Start a timer at the beginning of round 1, then at 3:00,

6:00, 9:00 etc. run 100 meters.  Run every 3 minutes until

you complete all 10 rounds.  Don't run at 0:00.  

10/4/21

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start light, then try to add weight each set.

#2  This is 4 rounds.

Burpee Pullup                         4-7-10-13 reps

Plate Front Raise                     6-9-12-15 reps

BB Row                                    14-11-8-5 reps

Seated DB Shoulder Press      16-13-10-7 reps

REST one minute between rounds.

Round 1 is 4 burpee pullups, 6 front raises, 14 rows, and 16 presses.

Round 2 is 7 burpee pullups, 9 front raises, 11 rows, and 13 presses.

Round 3 is 10 burpee pullups, 12 front raises, 8 rows, and 10 presses.

Round 4 is 13 burpee pullups, 15 front raises, 5 rows, and 7 presses.

10/3/21

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

Do as many warmup sets as you like, then:

1 set x 5 reps at 75% of 1RM

1 set x 5 reps at 80%

1 set x as many reps as you can at 85%

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

DB Ground to Overhead - 4 reps each side

Sledgehammer VS Tire - 8 reps each side

DB Thruster - 12 reps

Pushup - 16 reps

DB Row - 20 reps (10 reps each side)

Air Squat - 24 reps

Double Under - 28 reps

ALTERNATE EXERCISES.  

ONLY ONE PARTNER IS WORKING AT A TIME.

Partner A does ground to overheads, then Partner B does Sledgehammer.

Partner A does thrusters, then Partner B does pushups.

Partner A does rows, then Partner B does air squats.

Partner A does double unders, then Partner B does ground to overheads.

10/1/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Pullup - 8 sets x 6 reps

Do them weighted if you can.

Same weight all 8 sets.

#2  Do one round of:

Cable Row - 25 reps (you pick the weight)

Goblet Squat -20 reps

BB Row - 15 reps (you pick the weight)

Pushup (1.5 rep) - 10 reps

BB Deadlift - 5 reps ( 225 lbs)

REST one minute

Double Under - as many reps as you can in one minute

REST one minute

BB Deadlift - 5 reps (225 lbs)

Pushup (1.5 REP) - 10 reps

BB Row - 15 reps (you pick the weight)

Goblet Squat - 20 reps

Cable Row - 25 reps (you pick the weight)