11/27/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 12 reps

Start light for set 1, then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2 and 3.

Finish heavier than your top set from 11/21/21.

#3  This is continuous work. 

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

BB Push Press           7,8,9 reps...

DB Row                     7,8,9 reps...

Burpee                       7,8,9 reps...

DB Hammer Curl     7,8,9 reps...

24" Box Jump           7,8,9 reps...

Round 1 is 7 reps per exercise.  Round 2 is 8 reps per exercise, etc.

11/26/21

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

Work up to a moderately heavy set of 12 reps.

Go heavier than your top set from 11/20/21.

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

#2  BB Bench Press - 2 sets x 12 reps

Weight for both sets is 90% of your top weight from 11/23/21.

#3  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 20 seconds of work each side

REST ONE MINUTE

American Kettlebell Swing - 30 reps

Pushup - 20 reps

REST ONE MINUTE

Air Squat - 40 reps

Pullup - 20 reps

REST ONE MINUTE

Double Under - 50 reps

BB Row - 20 reps at 115 lbs

REST ONE MINUTE

11/24/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 10 reps.

Go heavier than 11/18/21.

#2  Do one round of:

Goblet Squat - 24 reps

DB Incline Bench Press - 21 reps

Cable Row - 18 reps

DB Lateral Raise - 15 reps

Unweighted BB Curl - 12 reps

DB Thruster - 9 reps

REST 2 minutes

Goblet Squat - 9 reps

DB Incline Bench Press - 12 reps

Cable Row - 15 reps

DB Lateral Raise - 18 reps

Unweighted BB Curl - 21 reps

DB Thruster - 24 reps

#3  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.  Pick a weight that is challenging

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

good posture.  

11/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 12 reps.

This should be heavier than your top set of 15 from 11/17/21.

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

#2  BB Back Squat - 2 sets x 15 reps at 90% of top weight from 11/20/21.

#3  Do 5 rounds of:

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

Inverted Row                            10-12-14-16-18 reps

Pushup                                       15-17-19-21-23 reps

Air Squat                                   20-22-24-26-28 reps

REST at least one minute between rounds.

Round 1 is 5 ground to overhead, 10 rows, 15 pushups, and 20 air squats.

Round 2 is 4 ground to overhead, 12 rows, 17 pushups, and 22 air squats, etc.

11/21/21

Warmup -  Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Start light for the first set.  Add weight for sets 2 and 3.

Finish heavier than your top set from 11/15/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause should be right after the barbell breaks contact

with the floor.  Slow and controlled, start light and add weight for sets

2 and 3.  Finish heavier than your top set from 11/15/21.

#3  Continuous work.  In 12 minutes, do as many rounds as you can of:

Bumper Plate Carry - 50 meters (carry it any way you like)

Medicine Ball Wall Ball - 16 reps

DB Row - 8 reps each side (60 pound DB or heavier)

DB Lateral Raise - 16 reps

11/20/21

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

Work up to a moderately heavy set of 15 reps.

Then take off 10% and do 1 more set x 15 reps.

Go heavier than your top set from 11/14/21.

#2  BB Bench Press - 2 sets x 15 reps 

Weight for both sets is 90% of your top weight from 11/17/21.

#3  Do one round of:

Double Under - 35 reps

Air Squat - 30 reps

Pushup - 25 reps

American Kettlebell Swing - 20 reps

Burpee - 15 reps

BB Row - 10 reps

Run 400 meters

BB Row - 10 reps

Burpee - 15 reps

American Kettlebell Swing - 20 reps

Pushup - 25 reps

Air Squat - 30 reps

Double Under - 35 reps

11/18/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 12 reps.

Go heavier than 11/12/21.

#2  Do 2 rounds of:

Plate Pull - 40 feet

Air Squat - 35 reps

Sledgehammer VS Tire - 30 seconds each side

Cable Row - 25 reps

DB Incline - 20 reps

24" Box Jump - 15 reps

Pullup - 10 reps

DB Thruster - 5 reps with a 2 sec PAUSE at the bottom and the top of each rep

REST at least one minute between rounds. 

#3  BB Row - 3 sets x 10 reps

Same weight all 3 sets.  Pick a weight that is challenging but you can

get all reps with good technique and good posture.  Try to go heavier

than 11/12/21.

11/17/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

BB Bench Press - 15 reps (light weight)
Air Squat - 15 reps

#1  BB Bench Press

Work up to a heavy set of 15 reps.  Go heavier than 11/11.

Then take off 10% and do 1 more set x 15 reps.

#2  BB Back Squat 

2 sets x 15 reps at 90% of your top weight from 11/14.

#3  Start a timer.  This is 4 rounds.

0:00 - Pushup                  13-16-19-22 reps

1:00 - Tire Pull                20-30-40-50 seconds (as far as you can)

2:00 - Goblet Squat         13-16-19-22 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 13 pushups, 20 seconds tire pull, 13 goblet squats, 100 meter run.

Round 2 is 16 pushups, 30 seconds tire pull, 16 goblet squats, 150 meter run.

Round 3 is 19 pushups, 40 seconds tire pull, 19 goblet squats, 150 meter run.

Round 4 is 22 pushups, 50 seconds tire pull, 22 goblet squats, 200 meter run.

11/15/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Start light for the first set.  Add weight for sets 2 and 3.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause should be right after the barbell

breaks contact with the floor.  Slow and controlled.

Start light, you can add weight for sets 2 and 3, but stay

pretty light.  

#3  In any order and any combination, do:

BB Push Press - 30 reps at 95 lbs

Air Squat - 60 reps

Cable Row - 30 reps at 100 lbs

Overhead Bumper Plate Walk - 200 meters

DB Row - 30 reps each side at 60 lbs

Run - 400 meters

WORK 2 minutes, REST 1 minute, WORK 2 minutes, REST 1 minute, etc.

until you complete all reps/distance.  

11/14/21

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

Work up to a moderately heavy set of 15 reps.

Then take off 10% and do 1 more set x 15 reps.

#2  BB Bench Press - 2 sets x 15 reps

Weight for both sets is 90% of your top weight from 11/11.

#3  With a partner, for 14 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.  

11/12/21

Warmup -  Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 12 reps

#2  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Inverted Row - 20 reps

Goblet Squat - 20 reps

Seated DB Shoulder Press - 20 reps

Banded Pressdown - 20 reps

BB Curl - 20 reps

Double Under - 60 reps

REST two minutes

#3  BB Row - 3 sets x 10 reps 

Same weight for all 3 sets.

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

set with good technique and good posture.  

11/11/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

Work up to a heavy set of 15 reps.

Then take off 10% and do one more set x 15 reps.

#2  Continuous work.  In 15 minutes, do as many rounds as you can of:

18" Squat Box Jump - 8 reps (squat to full depth each rep)

DB Incline Bench Press - 11 reps

DB Row - 14 reps (7 reps each side)

DB Lateral Raise - 17 reps

BB Back Squat - 20 reps at 30% of 1RM

Plank - 30 seconds (elbows and toes)

DB Farmer's Walk - 50 meters

11/9/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Seated DB Shoulder Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start with a light weight.  Add weight for sets

2, 3, and 4.

#2  Do 3 rounds of:

Sledgehammer VS Tire - 10 reps each side

Burpee - 15 reps

REST ONE MINUTE

Cable Row - 20 reps at 80 lbs

Medicine Ball Wall Ball - 20 reps

REST ONE MINUTE

11/8/21

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 10 reps at 60% of 1RM

#2  Start a timer.  In any order and any combination, do:

BB Ground to Overhead - 10 reps at 135 lbs

Pullup - 20 reps

American Kettlebell Swing - 30 reps

Double Under - 40 reps

Air Squat - 50 reps

Pushup - 60 reps

At 0:00, 3:00, 6:00, 9:00, etc. run 100 meters.

You are done with #2 when you finish all reps of ground to 

overhead, pullup, kettlebell swing, double under, air squat

and pushup.

11/6/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Cable Row 

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

Add weight for sets 2, 3, and 4.

Then use the same weight for the set of 21 reps as 

you did for the first set of 15 reps.

#2  Tire Pull - 100 meters with 50 lbs in the tire, then

immediately begin:

DB Thruster     10-9-8-7-6-5-4-3-2-1 rep

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

Do 10 thrusters, then 1 row, then 9 thrusters, then 2 rows, etc.

When you are done with thrusters and rows, run 400 meters.

11/5/21

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 Incline Bench Press

5 sets x 6 reps at 60% of regular bench press 1RM

#2  Do 6 rounds of:

BB Rack Press    12-10-8-6-4-2 reps (same weight all 6 rounds)

DB Row              8 reps each side at 60 lbs or heavier

Air Squat            25 reps 

Pullup                 8 reps

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

REST at least one minute between rounds.  

11/3/21

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 10/28/21.

#2  Do one round of:

Goblet Squat - 12 reps

DB Hammer Curl - 15 reps

American Kettlebell Swing - 18 reps

BB Nosebreaker - 21 reps

DB Lateral Raise - 24 reps

REST one minute

Medicine Ball Wall Ball - 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

11/2/21

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  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  This is up to 8 rounds of:

0:00 - Double Under   26-24-22-20-18-16-14-12 reps

1:00 - Burpee              9-10-11-12-13-14-15-16 reps

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

Round 1 is 26 double unders and 9 burpees.

Round 2 is 24 double unders and 10 burpees, etc.

You are done with #2 when you either fail to get

the number of reps before the start of the next minute,

or you finish 8 rounds.