12/30/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a moderately heavy set of 4 reps.

Go heavier than your top set of 6 reps from 12/24/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

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

DB Ground to Overhead - 15 reps each side

24" Box Jump - 25 reps

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

Goblet Squat - 50 reps

DB Lateral Raise - 50 reps

At 0:00, 3:00, 6:00 etc. do 12 Burpees.  You are done with #3

when you finish all reps of ground to overhead, box jump, db row,

goblet squat and lateral raise.

12/29/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 3 reps

Go heavier than your top set of 6 reps from 12/23/21.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 6 reps 

Weight for all sets is 90% of your top weight from 12/26/21.

#3  This is continuous work.

Run 400 meters, then immediately begin 10 rounds of:

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

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

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

Seated DB Shoulder Press     10-9-8-7-6-5-4-3-2-1 rep

Round 1 is 10 pullups, 1 pushup, 11 air squats, 10 shoulder presses.

Round 2 is 9 pullups, 2 pushups, 12 air squats, 9 shoulder presses, etc.

When you are done with the 10 rounds, immediately run another 400 meters.

12/27/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

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

Start light then try to add weight each set.

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

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

the floor.  Slow and controlled.  Start light, then try to add weight each set.

#3  This is continuous work. 

Do 4 rounds of:

Goblet Squat         30-25-20-15 reps

BB Nosebreaker    10 reps each round

Inverted Row        10 reps each round

Pushup                  15-20-25-30 reps

Double Under        25 reps each round

DB Row                 8 reps each side each round

12/26/21

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 your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Go heavier than your top set from 12/20/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press - 4 sets x 6 reps

Weight for all 4 sets is 90% of your top weight from 12/23/21.

#3  Start at timer.  

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

Burpee - 50 reps

American Kettlebell Swing - 50 reps

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

DB Thruster - 50 reps

Pullup - 50 reps

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

thruster and pullup.

12/24/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a heavy set of 6 reps

Go heavier than your top set from 12/18/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

#3  Do 2 rounds of:

BB Ground to Overhead - 6 reps at 135 lbs

Sledgehammer VS Tire - 12 reps each side

Air Squat - 40 reps

Run - 200 meters

DB Row - 12 reps each side with 60 lb DB or heavier

Medicine Ball Wall Ball - 24 reps

REST at least 2 minutes between rounds.  

12/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 6 reps.

Go heavier than your top set of 6 reps from 12/17/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 4 sets x 6 reps

Weight for all sets is 90% of your top set of 6 reps from 12/20/21.

#3  This is continuous work. 

In any order and any combination, do:

DB Farmer's Walk - 200 meters

Tire Pull - 100 meters with 50 lbs in the tire

Goblet Squat - 80 reps

Cable Row - 40 reps at 100 lbs

24" Box Jump - 40 reps

Standing BB Curl - 40 reps

Seated DB Shoulder Press - 40 reps

12/21/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Goblet Squat - 15 reps (light weight)

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

Start light then try to add weight each set.

#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 try to add weight each set.

#3  Continuous work.  Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Pushup - 40 reps

Pullup - 30 reps

DB Thruster - 20 reps

12/20/21

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

Row - 10 reps

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 your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press -  4 sets x 6 reps

Weight for all 4 sets is 90% of your top weight from 12/17/20.

#3  Do 7 rounds of:

0:00 - Burpee - 7 reps

1:00 - Run 100 meters in less than 20 seconds

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

12/18/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 6 reps.

Go heavier than your top set from 12/12/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

#3  Start a timer.

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

Medicine Ball Wall Ball - 25 reps

BB Nosebreaker - 25 reps

Pullup - 25 reps

DB Row - 25 reps each side

Pushup - 50 reps

Goblet Squat - 50 reps

ODD minutes - American Kettlebell Swing - 8 reps

You are done when you finish all reps of wall ball, nosebreaker,

pullup, DB row, pushup and goblet squat.

12/17/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 6 reps

Go heavier than your top set of 9 reps from 12/11/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/14/21.

#3  Do 3 rounds of:

BB Rack Press          7 reps 1st rd - 5 reps 2nd rd - 3 reps 3rd rd

Cable Row                20 reps

Double Under           40 reps

Toes to Bar               10 reps

Air Squat                  30 reps

DB Hammer Curl     10 reps

BB Rack Press          same weight as the start of round, do as many reps as you can

REST between rounds.  At least 2 minutes.  You pick the weight for rack press

each round.  You can go heavier each round or stay at the same weight.  

12/15/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/9/21.

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

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the 

floor.  Slow and controlled.  Start light, then add weight for sets 2, 3 and 4.

#3  Continuous work.  In any order and any combination, do:

DB Ground to Overhead - 10 reps each side

24" Box Jump - 20 reps

BB Push Press - 30 reps

Sledgehammer VS Tire - 40 reps (20 each side)

DB Alternating Bench Press - 50 reps (25 each side)

Air Squat - 60 reps 

12/14/21

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

Row - 10 reps

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 your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 3 more sets x 9 reps

#2  BB Bench Press  - 3 sets x 9 reps 

Weight for all 3 sets is 90% of your top weight from 12/11/21.

#3  Do 3 rounds of:

Run 200 meters

Burpee - 15 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

BB Row - 15 reps

Pushup - 20 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

Goblet Squat - 20 reps

Pullup - 15 reps

12/12/21

Warmup - Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one heavy set of 8 reps.

Go heavier than your top set from 12/6/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

#3  This is 5 rounds. 

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

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

Round 3 - Do C, D and E.

Round 4 - Do D and E.

Round 5 - Do E.

A) Double Under - 60 reps

B) Plank - 30 seconds (elbows and toes)

C) Air Squat - 20 reps

D) Cable Row - 15 reps

E) DB Thruster - 12 reps

Rest one minute between rounds. 

12/11/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 9 reps

Go heavier than your top set from 12/5/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/8/21.

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

Pushup                  16-18-20-22-24 reps

DB Row                 10 reps each round

Goblet Squat          16-18-20-22-24 reps

Run 200 meters     same distance each round

12/9/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/3/21.

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

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the

floor.  Slow and controlled, start light and then add weight for sets 2, 3, and 4.

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

BB Row - 8 reps

Standing BB Shoulder Press - 8 reps

BB Back Squat - 8 reps

Sledgehammer VS Tire - 12 swings each side

Tire Pull - 25 meters with 50 lbs in the tire, walking backward

Run 100 meters

For the BB Row, BB Shoulder Press and BB Back Squat, use the same BB

and the same weight.  Try not to set the barbell down when transitioning

from row to press to squat.  This should be pretty light.  

12/8/21

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 set

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 12/2/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Bench Press - 3 sets x 9 reps

Weight for all 3 sets is 90% of your top weight from 12/5/21.

#3  In any order and any combination, do:

Pullup - 45 reps

Burpee - 30 reps

Pushup - 60 reps

Standing BB Curl - 30 reps

Double Under - 75 reps

BB Nosebreaker - 30 reps

Air Squat - 90 reps

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

one minute, etc. until you complete all reps.

12/6/21

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 8 reps.

Go heavier than your set of 10 from 11/30/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

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

American Kettlebell Swings - 50 reps

Air Squat - 100 reps

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

Seated DB Shoulder Press - 50 reps

DB Row - 50 reps each side

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

seated DB shoulder press and DB row.

12/5/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 11/29/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 12/2/21.

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

DB Waiter's Walk - 50 meters

Goblet Squat - 16 reps

Pullup - 8 reps

Burpee - 8 reps

Pushup - 16 reps

Only one partner is working at a time.

ALTERNATE exercises with your partner.

Partner A does waiter's walk, then Partner B does goblet squats.

Partner A does pullups, then Partner B burpees.

Partner A does pushups, then Partner B does waiter's walk, etc.

For the waiter's walk, have a DB in each hand.  One hand overhead,

one hand at your side for 25 meters, then switch hands.  

12/3/21

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 then add weight for sets 2 and 3.

Finish heavier than your top set from 11/27/21.

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

4 sets x 4 reps.  The pause is right after the barbell breaks contact with 

the floor.  Slow and controlled, start light then add weight for sets 2, 3, and 4.

Finish heavier than your top set from 11/27/21.

#3  Do 3 rounds of:

Plate Pull                                 40 feet

Air Squat                                30 reps

DB Lateral Raise                    20-15-10 reps

Cable Row                               20 reps

Seated DB Shoulder Press     10-15-20 reps

REST one minute

12/2/21

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  BB Back Squat - regular tempo

Work up to a heavy set of 12 reps.

Go heavier than your top set from 11/26/21.

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 11/29/21.

#3  Run 400 meters, then immediately begin 10 rounds of:

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

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

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

Double Under                          10-11-12-13-14-15-16-17-18-19 reps

When you are finished with the 10 rounds, immediately run

another 400 meters.

11/30/21

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 11/24/21.

#2  BB Row - 4 sets x 10 reps

Same weight for all 4 sets.

#3 Do 5 rounds of:

DB Row                     5-6-7-8-9 reps each side 

Air Squat                   25 reps each round

BB Nosebreaker       10 reps each round

BB Curl                     18-16-14-12-10 reps

REST one minute between rounds.

11/29/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

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

This should be heavier than your top set of 12 from 11/23/21.

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

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 11/26/21.

#3  Start a timer.

EVEN minutes - 7 Burpees, then Pullups and Goblet Squats

ODD minutes - REST 

You are done with #3 when you complete 50 Pullups and 75 Goblet Squats.