12/31/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Add weight each set.  Finish heavier

than your top set from 12/25/22.

#2  BB Row - 6 sets x 6 reps

Start with a somewhat light weight, then

add weight each set.

#3  Start a timer.

Run                     100 meters at 0:00, 6:00, 12:00, etc. 

Double Under    40 reps at 2:00, 8:00, 14:00, etc.

Goblet Squat     20 reps at 4:00, 10:00, 16:00, etc.

When you are not running, or doing double unders or

goblet squats, in any order and any combination, do:

DB Row               60 reps each side

BB Push Press    60 reps

24" Box Jump    60 reps

You are done when you finish all reps of db row, push press

and box jump.

12/30/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Air Squat - 12 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max set of 3 reps.

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

#2  BB Back Squat - 5 sets x 3 reps at 90% of 

your top weight from 12/27/22.

#3  Do 4 rounds of:

Pullup                                           6-10-14-18 reps

Pushup                                         18-22-26-30 reps

Air Squat                                     30-34-38-42 reps

DB Ground to Overhead            9-7-5-3 reps each side

Inverted Row                               18-14-10-6 reps

Seated DB Shoulder Press          18-14-10-6 reps

Round 1 is 6 pullups, 18 pushups, 30 air squats, 

9 ground to overheads, 18 rows, 18 shoulder presses.

Round 2 is 10 pullups, 22 pushups, 34 air squats, 

7 ground to overheads, 14 rows, 14 shoulder presses, etc. 

12/28/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

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

Start with a moderate weight, then add weight for

sets 2-6.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, pause

at the bottom for one second, and pause at the top for

one second.

#3 This is continuous work.

Do 4 rounds of:

BB Deadlift - 5 reps

DB Incline Bench Press - 15 reps

DB Hammer Curl - 10 reps

DB Thruster - 15 reps

BB Row - 10 reps

Run 150 meters

The deadlifts are not touch and go.

Reset for each rep.

12/27/22

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

Do as many warmup reps and sets as you like.

Work up to a heavy set of 3 reps.

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

Go heavier than your top set of 3 reps from 12/21/22.

#2  BB Bench Press - 5 sets x 3 reps at 90% of your

top weight from 12/24/22.

#3  Do 2 rounds of:

American Kettlebell Swing            15 reps

Sledgehammer VS Tire                   8 reps each side

DB Suitcase Carry                           100 meters (50m each hand)

Medicine Ball Wall Ball                 15 reps

Inverted Row                                   15 reps

Burpee                                              30 reps

Inverted Row                                   15 reps

Medicine Ball Wall Ball                 15 reps

DB Suitcase Carry                          100 meters (50m each hand)

Sledgehammer VS Tire                  8 reps each side

American Kettlebell Swing           15 reps

REST at least 2 minutes between rounds.

12/25/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Add weight each set.  Finish with a

heavy set of 3 reps, but still leave room

to go up on 12/31/22.

#2  BB Row - 6 sets x 6 reps

Start with a somewhat light weight, then

add weight each set.

#3  In any order and any combination do:

24" Box Jump - 40 reps

Double Under - 120 reps

Then immediately begin, in any order and

any combination:

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

Goblet Squat - 60 reps

Then immediately begin, in any order and

any combination:

BB Push Press - 40 reps

Run 600 meters

12/24/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Air Squat - 12 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a heavy set of 3 reps.  Go heavier

than your top set of 3 reps from 12/18/22.

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

#2  BB Back Squat - 5 sets x 3 reps at 90% of 

your top weight from 12/21/22.

#3  This is 5 rounds of continuous work.

Pullup                                       7-9-11-13-15-reps

Pushup                                     17-19-21-23-25 reps

Inverted Row                           7-9-11-13-15 reps

Seated DB Shoulder Press      7-9-11-13-15 reps

DB Farmer's Walk                  100 meters each round

Air Squat                                  30 reps each round

Round 1 is 7 pullups, 17 pushups, 7 rows, 7 presses

100 meter farmer's walk, 30 air squats.

Round 2 is 9 pullups, 19 pushups, 9 rows, 9 presses

100 meter farmer's walk, 30 air squats, etc. 

12/22/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

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

Start with a moderate weight, then add weight for

sets 2-6.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, pause

at the bottom for one second, and pause at the top for

one second.

#3  Do 2 rounds of:

DB Thruster - 25 reps

DB Hammer Curl - 25 reps

DB Incline Bench Press - 25 reps

DB Row - 25 reps each side

Medicine Ball Wall Ball - 25 reps

Tire Pull - 50 meters with 50 pounds in the tire

Rest at least 2 minutes between rounds.  

12/21/22

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 

Do as many warmup reps and sets as you like.

Work up to a moderately heavy set of 3 reps.

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

Go heavier than your top set of 6 reps from 12/15/22.

#2  BB Bench Press - 5 sets x 3 reps at 90% of your

top set from 12/18/22

#3  Do 10 rounds of:

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

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

(10 rows, then 1 burpee, 9 rows, then 2 burpees, etc.)

Then immediately do 7 rounds of:

Run                     100 meters

Goblet Squat     15 reps

Then immediately do 4 rounds of:

Sledgehammer VS Tire   10 reps each side

BB Bench Press                10 reps (2 second PAUSE each rep)

12/19/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Add weight each set.  Finish with a

moderately heavy set of 3.  Leave room

to add weight on 12/25 and 12/31.

#2  BB Row - 6 sets x 6 reps

Start with a somewhat light weight, then

add weight each set.  

#3  In 15 minutes, do as many rounds as you

can of:

Seated DB Shoulder Press        12-13-14-15 reps...

Air Squat                                    24-26-28-30 reps..,

Inverted Row                             12-13-14-15 reps...

Double Under                             24-26-28-30 reps...

24" Box Jump                            8 reps each round

Round 1 - press-12, air squat-24, row-12, double under-24, 

box jump 8     

Round 2 - press-13, air squat-26, row-13, double under-26, 

box jump 8, etc.                     

12/18/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Air Squat - 12 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a moderately heavy set of 3 reps.

Go heavier than your top set of 6 reps from 12/12/22.

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

#2  BB Back Squat - 4 sets x 6 reps at 90% of your top

set from 12/15/22.

#3  Every 3rd minute, do DB Ground to Overhead

8 reps each side (0:00, 3:00, 6:00, etc.)

When you are not doing ground to overheads, in any 

order and any combination do:

Pullup - 25 reps

DB Thruster - 50 reps (30 lbs or heavier)

DB Row - 50 reps each side (60 lbs or heavier)

Pushup - 75 reps

DB Farmer's Walk - 250 meters

Plank - 2 minutes (elbows and toes)

12/16/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight, then add weight for

sets 2, 3, 4 and 5.  Try to finish heavier than your 

top set from 12/10/22.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, pause

at the bottom for one second, and pause at the top for

one second.

#3  In any order and any combination, do:

Goblet Squat - 60 reps

DB Hammer Curl - 60 reps

Close Grip Pushup - 60 reps (thumbs 2" apart)

Then do Tire Pull - 100 meters with 50 lbs in the tire

After you finish the tire pull, immediately begin, in

any order and any combination:

Medicine Ball Wall Ball - 60 reps

BB Row - 60 reps

DB Nosebreaker - 60 reps

 

12/15/22

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 

Do as many warmup reps and sets as you like.

Work up to a max set of 6 reps. 

Go heavier than your top set from 12/9/22.

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

#2  BB Bench Press - 4 sets x 6 reps at 90% of

your top set from 12/12/22.

#3  This is 6 rounds of continuous work.

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)  BB PAUSE Bench Press      6 reps

B) Inverted Row                        12 reps

C) Burpee                                   15 reps

D) Run                                        300 meters

E) Sledgehammer VS Tire       15 reps each side

F) Air Squat                               100 reps

For the bench press, pause for 2 seconds at the bottom

of each rep.

12/13/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight then add weight

for sets 2 and 3.  Finish heavier than 12/7/22.

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add

weight each set.

#3  Do 4 rounds of:

24" Box Jump - 10 reps

American Kettlebell Swing - 15 reps

Then immediately begin 4 rounds of:

DB Bench Press - 16 reps

Double Under - 24 reps

Then immediately begin 4 rounds of:

DB Thruster - 12 reps

Cable Row - 18 reps

12/12/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Air Squat - 12 reps

#1  BB Bench Press 

Do as many warmup reps and sets as you like.

Work up to a max set of 6 reps.

Go heavier than your top set from 12/6/22. 

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

#2  BB Back Squat - 4 sets x 6 reps at 90% of your

top set from 12/9/22.

#3  Do 4 rounds of:

BB Ground to Overhead       5 reps

Pushup                                    25 reps

DB Farmer's Walk                100 meters

Goblet Squat                          25 reps

DB Row                                   12 reps each side

Plank (elbows and toes)         1 minute

12/10/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight, then add weight for

sets 2, 3, 4 and 5.  Try to finish heavier than your top

set from 12/4/22.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, pause

at the bottom for one second, and pause at the top for

one second.

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

immediately begin 3 rounds of:

BB Row - 16 reps

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 8 reps each side

Seated DB Shoulder Press - 16 reps

BB Curl - 16 reps

Air Squat - 32 reps

Close Grip Pushup - 16 reps (thumbs about 2" apart)

As soon as you finish the 3 rounds, do:

Tire Pull - 50 meters with 50 lbs in the tire

12/9/22

With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat

Do as many warmup reps and sets as you like.

Work up to a heavy set of 6 reps.

Go heavier than your top set from 12/3/22.

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

#2  BB Bench Press - 4 sets x 6 reps at 90% of 

your top weight from 12/6/22.

#3  Start a timer.

EVEN minutes      Run 100 meters

ODD minutes        Burpee - 8-9-10-11-12-13-14-15-16-17-18 reps

For the first 5 runs (0:00, 2:00, 4:00, 6:00, 8:00) finish

the 100 meters in less than 20 seconds.  After that, runs

are untimed.

You are done when you finish all 11 rounds, OR you don't

finish all the burpees before the start of the next minute. 

12/7/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight and add weight

for sets 2 and 3.  Finish heavier than 12/1/22. 

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add weight

each set.

#3  Start a timer.

At 0:00, 4:00, 8:00, etc. do 10 reps of 24" Box Jump

At 2:00, 6:00, 10:00, etc. do 10 reps of DB Thruster

When you are not doing box jumps or thrusters,

in any order and any combination, do:

American Kettlebell Swing - 50 reps

Double Under - 100 reps

DB Incline Bench Press - 50 reps

Air Squat - 100 reps

Cable Row - 50 reps

You are done when you finish all reps of swings, 

double unders, incline bench press, air squats, and

cable row.  

12/6/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Air Squat - 12 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a heavy set of 6 reps.

Go heavier than your top set of 6 reps from 11/30/22.

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

#2  BB Back Squat - 4 sets x 6 reps at 90% of your 

top set from 12/3/22.

#3  Do 6 rounds of:

BB Ground to Overhead         7-6-5-4-3-2 reps

Goblet Squat                             14 reps 

Pullup                                         7 reps

Pushup                                       14 reps

DB Row                                      7 reps each side

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

REST as needed between rounds.  

12/4/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight, then try to add weight

for sets 2, 3, 4 and 5.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, pause

at the bottom for one second, and pause at the top for

one second.  

#3  In any order and any combination, do:

BB Row - 65 reps

Medicine Ball Wall Ball - 65 reps

When you finish the rows and wall balls, 

immediately begin, in any order and any combination:

Tire Pull - 125 meters with 50 lbs in the tire

Seated DB Shoulder Press - 65 reps

When you finish tire pull and shoulder press,

immediately begin, in any order and any combination:

DB Hammer Curl - 65 reps

BB Nosebreaker - 65 reps

12/3/22

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 

Do as many warmup reps and sets as you like.

Work up to a moderately heavy set of 6 reps.

Go heavier than your top set of 10 reps from 11/27/22.  

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

#2  BB Bench Press - 4 sets x 6 reps at 90% of your top 

weight from 11/30/22.

#3  Do one round of:

Air Squat                            50 reps

Sledgehammer VS Tire     20 reps each side

Run                                      400 meters

Inverted Row                      30 reps

Burpee                                 40 reps

Inverted Row                      30 reps

Run                                      400 meters

Sledgehammer VS Tire     20 reps each side

Air Squat                            50 reps

12/1/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight and add weight

for sets 2 and 3.  Finish heavier than your set of 10

from 11/25/22.

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add weight

each set.

#3  Do 2 rounds of:

Walk 150 meters with one heavy dumbbell

24" Box Jump - 20 reps

REST one minute

Double Under - 60 reps

DB Incline Bench Press - 30 reps

REST one minute

Cable Row - 30 reps

DB Thruster - 30 reps

REST one minute

For the dumbbell walk, carry it any way you want.  

11/30/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Air Squat - 12 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a moderately heavy set of 6 reps.

Go heavier than your top set of 10 reps from 11/24.

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

#2  BB Back Squat 3 sets x 10 reps at 90% of your

top set of 10 reps from 11/27.

#3  Working with a partner.  Each partner will do:

      Pushup                 10 sets x 16 reps

      Pullup                   8 sets x 10 reps

      Goblet Squat        6 sets x 20 reps

You alternate sets with your partner. 

Only one partner is working at a time, Partner B rests while

Partner A works, and vice versa.  

Partner A does 16 pushups, then Partner B does 16 pushups,

alternating back and forth until each partner has done 10 sets.

Then immediately begin the pullups.

Partner A does 10 pullups, then Partner B does 10 pullups, 

alternating back and forth until each partner has done 8 sets.

Then immediately begin the goblet squats.

Partner A does 20 goblet squats, then Partner B does 20 goblet squats,

alternating back and forth until each partner has done 6 sets.

11/28/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2, 3, and 4.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep,

pause at the bottom for one second, and pause at

the top for one second.

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

Tire Pull                                 25 meters with 50 lbs in the tire

DB Hammer Curl                  20 reps (both sides at the same time)

Plank                                       60 seconds (elbows and toes)

DB Lateral Raise                   30-20-10 reps

Air Squat                                40 reps

BB Nosebreaker                     20 reps

BB Row                                   15 reps

Seated DB Shoulder Press    10-20-30 reps

11/27/22

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

Do as many warmup reps and sets as you like.

Work up to a max set of 10 reps.  Go heavier than

11/21/22.  Then take off 10% and do 3 more sets x 10 reps.

#2  BB Bench Press - 3 sets x 10 reps at 90% of your top 

weight from 11/24/22.

#3  Start a timer.

A) EVEN minutes, do 15 reps of Goblet Squat

When you are not doing goblet squats, you are running.

You are done with Part A after you run a total of 600 meters.

Then immediately begin:

B) EVEN minutes, do Inverted Row - 15 reps

When you are not doing inverted rows, you are doing burpees.

You are done with Part B after you do 60 burpees.  

Then immediately begin:

C) EVEN minutes, do Sledgehammer VS Tire - 7 reps each side

When you are not doing sledgehammer vs tire, you are doing

pushups.  You are done with Part C after you do 100 pushups.

11/25/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 1 set x 10 reps

Do as many warmup reps and sets as you like.

Work up to a heavy set of 10 reps.

Go heavier than 11/19/22.

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

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

Cable Row                              15 reps

Air Squat                                30 reps

DB Incline Bench Press         25-20-15-10 reps

Double Under                         45 reps

DB Farmer's Walk                100 meters

DB Thruster                           10-15-20-25 reps

11/24/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max set of 10 reps.  Go heavier than

your top set from 11/18/22.  Then take off 10% and 

do 3 more sets x 10 reps.

#2  BB Back Squat - 3 sets x 10 reps at 90% of your

top weight from 11/21/22.

#3  Do 15 reps of BB Ground to Overhead.

Then immediately begin 5 rounds of:

DB Row - 12 reps each side

Pushup - 21 reps

Then REST at least 2 minutes.

Then do 15 reps of BB Ground to Overhead.

Then immediately begin 5 rounds of:

Strict Pullup - 8 reps

Medicine Ball Wall Ball - 14 reps

11/22/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2, 3, and 4.  

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, 

pause at the bottom for one second, and pause at

the top for one second.  

#3  In 20 minutes, do as many rounds as you can of:

Tire Pull                                 25 meters (50 lbs in tire)

Seated DB Shoulder Press   15 reps

BB Row                                  15 reps

Plank (elbows and toes)       45 seconds

Air Squat                               25 reps

DB Shrug                               15 reps

BB Nosebreaker                    15 reps

DB Hammer Curl                 15 reps

11/21/22

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 

Do as many warmup reps and sets as you like.

Work up to a heavy set of 10 reps. Go heavier

than 11/15/22, but leave room to go up on 11/27/22.

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

#2  BB Bench Press - 3 sets x 10 reps at 90% of your

top weight from 11/18/22.

#3  Start a timer.

At 0:00, 3:00, 6:00, etc. do:

Goblet Squat - 15 reps

Run - 100 meters

When you are not doing goblet squats or running,

in any order and any combination, do:

Burpee - 60 reps

Inverted Row - 60 reps

Close Grip Pushup - 60 reps (thumbs about 2" apart)

Sledgehammer VS Tire - 30 reps each side

American Kettlebell Swing - 60 reps

11/19/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 1 set x 10 reps

Do as many warmup reps and sets as you like.

Work up to one moderately heavy set of 10 reps.

Go heavier than 11/13/22.

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

#3  Do 4 rounds of:

DB Farmer's Walk              150-150-100-100 meters

DB Incline Bench Press      14-16-18-20 reps

(Add weight each round to the Farmer's Walk.)

Then immediately do 7 rounds of:

Double Under           16-18-20-22-24-26-28 reps

Air Squat                   28-26-24-22-20-18-16 reps

Then immediately begin 10 rounds of:

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

DB Row               10-9-8-7-6-5-4-3-2-1 rep each side

11/18/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps (35% of 1RM)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work your way up to a heavy set of 10 reps 

(heavier than your top set from 11/12/22,

but still leave room to go up in weight on 11/24).

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

#2  BB Back Squat 3 sets x 10 reps at 90% of 

your top weight from 11/15/22.

#3  This is 6 rounds of continuous work.

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) DB Ground to Overhead - 8 reps each side

B) 24" Box Jump - 12 reps

C) Pushup - 24 reps

D) Cable Row - 24 reps

E) Walk 150 meters with a heavy DB

F) Medicine Ball Wall Ball - 36 reps

The walk is one dumbbell, carry it however you like.  

11/16/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

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

Start with a moderate weight, then add weight for

sets 2 and 3.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, 

pause at the bottom for one second, and pause at

the top for one second.  

#3  Do one round of:

Tire Pull                       50 meters with 50 lbs in tire

Air Squat                      75 reps

Seated DB Sh. Press    25 reps

BB Row                        25 reps

BB Nosebreaker          20 reps

DB Hammer Curl         20 reps

REST ONE MINUTE

DB Hammer Curl        20 reps

BB Nosebreaker         20 reps

BB Row                       25 reps

Seated DB Sh. Press   25 reps

Air Squat                    75 reps

Tire Pull                      50 meters with 50 lbs in tire

11/15/22

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 

Do as many warmup reps and sets as you like.

Work your way up to a moderately heavy set of 10 reps.

Not a max.  Leave room to go up on 11/21 and 11/27.

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

#2  BB Bench Press - 3 sets x 10 reps at 90% of your top 

weight from 11/12/22.

#3  With a partner, in 20 minutes, do as many rounds 

as you can of:

Run                                         150 meters

Burpee                                    12 reps

DB Incline Bench Press        16 reps

Inverted Row                         16 reps

American Kettlebell Swing  16 reps

Goblet Squat                          20 reps

Sledgehammer VS Tire         8 reps each side

ALTERNATE EXERCISES.  

Partner A runs, then Partner B does burpees.

Partner A does db incline, then Partner B does rows.

Partner A does swings, then Partner B does goblets.

Partner A does Sledgehammer, then Partner B runs, etc. 

11/13/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 1 set x 10 reps

Do as many warmup reps and sets as you like.

Work up to one moderately heavy set.

Save room to go heavier on 11/19 and 11/25. 

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

#3  In 10 minutes, do as many rounds as you can of:

DB Thruster        10 reps

DB Row                10 reps each side

Double Under      30 reps

Then REST 1 minute.  

Then, in 10 minutes, do as many rounds as you can of:

Air Squat                                25 reps

DB Incline Bench Press        15 reps

DB Farmer's Walk                50 meters

11/12/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

Bench - 12 reps at 35% of 1RM

Goblet - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work your way up to a moderately heavy set of 10 reps.

Not a max.  Leave room to add weight on 11/18 and 11/24.

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

#2  BB Back Squat 

3 sets x 10 reps at 60% of 1RM

#3  Do 4 rounds of:

BB Ground to Overhead       9-7-5-3 reps at 135 lbs

Pushup                                    25 reps

Cable Row                              20 reps at 100 lbs

Medicine Ball Wall Ball        15 reps

REST at least one minute between rounds.

11/10/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press

Do as many warmup reps and sets as you like.

Then do 5 sets x 6 reps at the same weight.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. do Tire Pull for 30 seconds

At 2:00, 6:00, 10:00 etc. do Seated DB Shoulder Press - 12 reps

When you are not doing tire pulls or shoulder presses, in any

order and any combination, do:

Air Squat - 75 reps

BB Row - 50 reps

BB Nosebreaker - 50 reps

BB Curl - 50 reps

11/9/22

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 with a 2 second PAUSE at the bottom of each rep

4 sets x 5 reps

Start light then add weight each set.

#2  This is continuous work.  Do 6 rounds of:

Run 150 meters

Burpee - 10 reps

Then immediately begin 6 rounds of:

Goblet Squat - 24 reps

Pullup - 12 reps

11/7/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 8 reps each side

Same weight all 5 sets.  Go heavier than 11/1/22.

#2  This is continuous work. 

In any order and any combination, do:

DB Thruster                       60 reps

Plank                                   3 minutes (elbows and toes)

Sledgehammer VS Tire     30 reps each side

Air Squat                            90 reps

BB Row                               60 reps

Double Under                     150 reps

11/6/22

With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press with a 2 second PAUSE at the

bottom of each rep - 5 sets x 6 reps

Start with a light weight then add weight each set.

#2  In 20 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball         12-13-14 reps...

Pullup                                       8-9-10 reps...

Run                                           150 meters each round

BB Deadlift                               4-5-6 reps...

Pushup                                      16-17-18 reps...

DB Suitcase Carry                   50 meters each round

Add one rep each round, to each exercise.

Run and suitcase carry are the same distance each round.

Suitcase carry is one DB.  Switch hands at 25 meters.

11/4/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 9 reps

Same weight all 5 sets.

#2  In any order and any combination, do:

BB Row - 60 reps

BB Nosebreaker - 60 reps

Air Squat - 120 reps

REST 2 minutes.  

Then, in any order and any combination, do:

BB Push Press - 60 reps

DB Hammer Curl - 60 reps

Tire Pull - 150 meters with 50 pounds in the tire

11/3/22

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, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  Continuous work. Do 3 rounds of:

Bumper Plate Overhead Walk    100 meters

DB Ground to Overhead              12 reps each side

Pullup                                             20 reps

Sledgehammer VS Tire                12 reps each side

Burpee                                            20 reps

Inverted Row                                 20 reps

Pushup                                            40 reps

Goblet Squat                                  40 reps

11/1/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 8 reps each side

Same weight all 5 sets.

#2  This is 6 rounds of continuous work.

Round 1 - Do F

Round 2 - Do E and F

Round 3 - Do D, E and F

Round 4 - Do C, D, E and F

Round 5 - Do B, C, D, E and F

Round 6 - Do A, B, C, D, E and F

A) 24" Box Jump            25 reps

B) DB Farmer's Walk    150 meters

C) Double Under             45 reps

D) Plank                           45 seconds

E) BB Row                       12 reps

F) DB Thruster               10 reps

10/31/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press

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 4 rounds of:

Run                     400-300-200-100 meters

BB Deadlift        4-8-12-16 reps  

Then immediately do 7 rounds of:

DB Incline Bench Press            13-12-11-10-9-8-7 reps

Pullup                                         7-8-9-10-11-12-13 reps

Then immediately do 10 rounds of:

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

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

10/29/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 9 reps

Same weight all 5 sets.

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

Goblet Squat              18-21-24-27-30 reps

DB Hammer Curl      12 reps each round

Tire Pull                     25 meters each round (50 lbs in tire)

BB Push Press            18-15-12-9-6 reps

BB Row                       12 reps each round

BB Nosebreaker         12 reps each round

10/28/22

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 

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  Start a timer.

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

Burpee - 70 reps

DB Thruster - 70 reps

Pushup - 70 reps

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

DB Ground to Overhead - 35 reps each side

Inverted Row - 70 reps

Sledgehammer VS Tire - 35 reps each side

You are done when you finish all reps of each exercise. 

10/26/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 8 reps each side

Same weight all 5 sets.

#2  Do 4 rounds of:

Run - 150 meters

Plank - 45 seconds (elbows and toes)

Double Under - 30 reps

Then REST one minute, then do 4 rounds of:

BB Row - 10 reps

DB Incline Bench Press - 20 reps

Air Squat - 30 reps

10/25/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

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

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight 

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

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

Medicine Ball Wall Ball       30 reps

Pullup                                     30 reps

Pushup                                    60 reps

BB Deadlift                            15 reps

Goblet Squat                          60 reps

DB Farmer's Walk                150 meters

BB Bench Press                     (see instructions below)

DB Farmer's Walk                150 meters

Goblet Squat                          60 reps

BB Deadlift                            15 reps

Pushup                                    60 reps

Pullup                                     30 reps

Medicine Ball Wall Ball       30 reps

For the bench press, take your bodyweight x 12 (for example,

bodyweight is 200 lbs x 12 = 2400 lbs).  Then do reps with 

any barbell weight you choose until the total weight lifted

(reps x weight on the bar) is equal to that bodyweight multiple.

So in the example of the 200 pound person you could do:

225 lbs x 11 reps = 2475 lbs

135 lbs x 18 reps - 2430 lbs

100 lbs x 24 reps = 2400 lbs

10/23/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 9 reps

Same weight all 5 sets.  

#2  With a partner, in 16 minutes, do as many rounds

as you can of:

DB Thruster                              16 reps

BB Push Press                           12 reps

BB Row                                      12 reps

American Kettlebell Swing     16 reps 

BB Nosebreaker                        12 reps

BB Curl                                      12 reps

24" Box Jump                            8 reps

Only one partner is working at a time.

Partner A does thrusters, then Partner B does push presses.

Partner A does rows, then Partner B does swings.

Partner A does nosebreakers, then Partner B does curls.

Partner A does box jumps, then Partner B does thrusters.

10/22/22

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 - 6 sets x 2 reps

Start with a moderate weight then add weight each set.

Finish heavier than your top set from 10/16/22.

#2  Start a timer.  At 0:00, 300, 6:00, etc. do 10 Burpees.

When you are not doing Burpees, in any order and any

combination, do:

BB Ground to Overhead - 25 reps

Inverted Row - 50 reps

Pushup - 75 reps

Air Squat - 100 reps

Run - 600 meters

Tire Pull - 100 meters with 50 lbs in the tire

You are done when you finish all reps of ground to 

overhead, row, pushup, air squat, run and tire pull.

10/20/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight all 4 sets.

#2  Do one round of:

Plank - 2 minutes (elbows and toes)

Run 800 meters

Double Under - 100 reps

BB Row - 50 reps

DB Incline Bench Press - 50 reps

Goblet Squat - 75 reps

Finish all reps, time, or distance, of each exercise

before you move on to the next exercise.

10/19/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

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

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

Go heavier than your top set from 10/13/22.

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

DB Farmer's Walk                   50 meters

Medicine Ball Wall Ball          15 reps 

Pullup                                        12 reps

Pushup                                       24-22-20-18-16 reps

Air Squat                                   24 reps

BB Deadlift                                6 reps

BB Bench Press                         4-6-8-10-12 reps

Use the same weight each round for bench press.

10/17/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do 12 reps of DB Thruster

At 2:00, 6:00, 10:00, etc. do 12 reps of 24" Box Jump

When you are not doing thrusters or box jumps, 

in any order and any combination, do:

Standing BB Shoulder Press - 20 reps

Sledgehammer VS Tire - 30 reps (15 reps each side)

BB Nosebreaker - 40 reps

DB Hammer Curl - 50 reps

Cable Row - 60 reps

10/16/22

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 - 6 sets x 2 reps

Start with a moderate weight then add weight each set.

Finish heavier than your top set of 3 reps from 10/10/22.

#2  Start a timer.  This is 5 rounds.

0:00 - Run                        150 meters each round

1:00 - Goblet Squat        12-14-16-18-20 reps

2:00 - Tire Pull                50-45-40-35-30 seconds 

3:00 - Burpee                   8-10-12-14-16 reps

Round 2 starts at 4:00.  Round 3 starts at 8:00.  

Round 4 starts at 12:00.  Round 5 starts at 16:00.

Round 1 is run 150m, 12 goblet squats, 50 sec tire pull, 8 burpees.

Round 2 is run 150m, 14 goblet squats, 45 sec tire pull, 10 burpees.

Round 3 is run 150m, 16 goblet squats, 40 sec tire pull, 12 burpees.

Round 4 is run 150m, 18 goblet squats, 35 sec tire pull, 14 burpees.

Round 5 is run 150m, 20 goblet squats, 30 sec tire pull, 16 burpees.

For tire pull, 50 lbs in the tire, walking backward, as far as you can.

10/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight for all 4 sets.

#2  In any order and any combination, do:

Goblet Squat - 60 reps

Run - 600 meters

Then rest 1 minute, then in any order and 

any combination, do:

BB Row - 60 reps

Plank - 3 minutes (elbows and toes)

Then rest 1 minute, then in any order and

any combination, do:

DB Incline Bench Press - 60 reps

Double Under - 120 reps

10/13/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

Go heavier than your top set of 4 reps from 10/7/22.

#2  This is continuous work.  In 20 minutes, do as

many rounds as you can of:

Medicine Ball Wall Ball           16 reps each round

Pullup (Strict or Kipping)       8-10-12 reps... (+2 reps each round)

DB Ground to Overhead          8 reps each side each round

Pushup                                        16-18-20 reps... (+2 reps each round)

BB Deadlift                                 8 reps each round

Air Squat                                    24-26-28 reps... (+2 reps each round)

DB Suitcase Carry (1 DB)         50 meters each round (25 m each hand)

10/11/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  DB Thruster - 1 set x 30 reps

Then in any order and any combination, do:

Standing BB Shoulder Press - 40 reps

Cable Row - 40 reps at 100 lbs

Bumper Plate Over head Walk - 150 meters

DB Hammer Curl - 40 reps

BB Nosebreaker - 40 reps

DB Shrug - 40 reps

When you finish all reps of standing shoulder press, row,

overhead walk, curl, nosebreaker, and shrug, do:

DB Thruster - 1 set x 30 reps

10/10/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

#1  BB Back Squat - regular tempo

6 sets x 3 reps

Start with a moderate weight then add weight each set.

Finish heavier than your top set from 10/4/22.

#2  This is 6 rounds of continuous work.

BB Ground to Overhead            2-3-4-5-6-7 reps

Burpee                                          17-15-13-11-9-7 reps

Inverted Row                               7-9-11-13-15-17 reps

24" Box Jump                              7 reps each round

Sledgehammer VS Tire              7 reps each side, each round

Tire Pull - 50 lbs in tire              25 meters

10/8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight for all 4 sets.

#2  Do 4 rounds of:

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

1:00 - Goblet Squat - 20 reps

2:00 - BB Row - 15 reps

3:00 - Plank - 45 seconds (elbows and toes)

Round 2 starts at 4:00.  Round 3 starts at 8 minutes.

Round 4 starts at 12:00. 

10/7/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

5 sets x 4 reps

Set 1 - 4 reps at 90% of your goal weight for today

Set 2 - 4 reps at goal weight

Sets 3, 4, and 5 - 4 reps back down at 90%

Go heavier than 10/1/22.

#2  This is 6 rounds of continuous work.

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) Pushup - 15 reps

B) BB Deadlift - 9 reps

C) Medicine Ball Wall Ball - 15 reps

D) Pullup - 15 reps (Strict or Kipping)

E) DB Ground to Overhead - 15 reps each side

F) Air Squat - 60

10/5/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

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

DB Shrug - 15 reps

Inverted Row - 15 reps

Standing BB Shoulder Press - 15 reps

DB Hammer Curl - 15 reps

Bumper Plate Overhead Walk - 50 meters

Cable Row - 15 reps at 100 lbs

DB Thruster - 15 reps

10/4/22

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

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

6 sets x 3 reps

Start with a moderate weight then add weight each set.

#2  With a partner, in 20 minutes, do as many rounds as you can of:

Partner A - BB Ground to Overhead - 3 reps then Burpee - 9 reps

Partner B - BB Ground to Overhead - 3 reps then Burpee - 9 reps

Partner A - Run - 100 meters then DB Row - 10 reps each side  

Partner B - Run - 100 meters then DB Row - 10 reps each side  

Only one partner is working at a time.  

10/2/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start with a moderate weight then add weight each set.

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

BB Nosebreaker - 10 reps

DB Row - 10 reps each side

DB Incline Bench Press - 15 reps

Goblet Squat - 20 reps

Double Under - 25 reps

Plank - 45 seconds (elbows and toes)

10/1/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

5 sets x 4 reps

Set 1 - 4 reps at 90% of your goal weight for today

Set 2 - 4 reps at goal weight

Sets 3, 4, and 5 - 4 reps back down at 90%

Go heavier than 9/25/22.

#2  Start a timer.

From 0:00-2:00, 4:00-6:00, 8:00-10:00, etc. do:

BB Deadlift - 8 reps, THEN in any order and any 

combination, do:

Air Squat - 100 reps

Pushup - 100 reps

From 2:00-4:00, 6:00-8:00, 10:00-12:00, etc. do:

DB Ground to Overhead - 8 reps each side, THEN 

in any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Pullup - 60 reps (strict or kipping)

Keep doing the deadlifts and ground to overheads on the

even minutes until you finish all reps of air squat, pushup,

wall ball and pullup.  

9/29/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

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

Start with a moderate weight, then add weight each set.

Finish heavier than your top set from 9/23/22.

#2  Do 3 rounds of:

Cable Row       20-15-10 reps

DB Thruster    10-15-20 reps

Then immediately begin 3 rounds of:

DB Hammer Curl                          20-15-10 reps

Bumper Plate Overhead Walk     50 meters each round

Then immediately begin 3 rounds of:

Inverted Row                               20-15 10 reps

Seated DB Shoulder Press          10-15-20 reps

9/28/22

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 - regular tempo

5 sets x 6 reps

Start with a moderate weight, then add weight each set.

Finish heavier than your top set from 9/22/22.

#2  Do one round of:

BB Ground to Overhead - 8 reps at 135 lbs

Sledgehammer VS Tire - 11 reps each side

24" Box Jump - 14 reps

DB Row - 17 reps each side

Tire Pull - 50 meters with 50 lbs in the tire

REST one minute

Burpee - 25 reps

REST one minute

Tire Pull - 50 meters with 50 lbs in the tire

DB Row - 17 reps each side

24" Box Jump - 14 reps

Sledgehammer VS Tire - 11 reps

BB Ground to Overhead - 8 reps at 135 lbs

9/26/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start with a moderate weight then 

add weight each set.

#2  Every third minute, do 20 Goblet Squats

(0:00, 3:00, 6:00, etc.).  When you are not

doing goblet squats, in any order and any

combination, do:

Strict Pullup - 40 reps

DB Incline Bench Press - 60 reps

Double Under - 80 reps

Plank - 2 minutes (elbows and toes)

9/25/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

5 sets x 4 reps

Set 1 - 4 reps at 90% of your goal weight for today

Set 2 - 4 reps at goal weight

Sets 3, 4 and 5 - 4 reps back down at 90%

Go heavier than your top set of 8 reps from 9/19/22.

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

DB Farmer's Walk - 200 meters

Air Squat - 130 reps

Pushup - 80 reps

BB Deadlift - 30 reps

Medicine Ball Wall Ball - 30 reps

DB Row - 30 reps each side (60 lbs or heavier)

Finish all reps of each exercise before moving on to 

the next exercise.  

9/23/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

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

Start with a moderate weight, then add weight each set.

#2  Start a timer.  This is continuous work.  

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

DB Thruster              9 reps

Strict Pullup             12 reps

DB Shrug                   15 reps

Goblet Squat             15 reps

BB Push Press           12 reps

DB Hammer Curl     9 reps 

9/22/22

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 - regular tempo

5 sets x 6 reps

Start with a moderate weight, then add weight each set.

Finish heavier than your top set from 9/16/22.

#2  This is 5 rounds of continuous work.

BB Ground to Overhead          2-3-4-5-6 reps at 135 lbs

DB Row                                       6-7-8-9-10 reps each side

Burpee                                        10-11-12-13-14 reps

Tire Pull with 50 lbs in tire      20-20-30-40-40 seconds

Run                                             200 meters each round

9/20/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start with a moderate weight then

add weight each set.

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

Strict Pullup             10 reps each round

Goblet Squat            10-20-30 reps

Cable Row                20 reps each round

Double Under           60-40-20 reps

BB Nosebreaker        15 reps each round

9/19/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

4 sets x 8 reps

Set 1 - 8 reps at 90% of goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than 9/13/22.

#2  Do 2 rounds of:

DB Row - 15 reps each side

Medicine Ball Wall Ball - 25 reps

REST ONE MINUTE

BB Deadlift - 15 reps

Pushup - 35 reps

REST ONE MINUTE

DB Farmer's Walk - 150 meters

Air Squat - 45 reps

REST ONE MINUTE

9/17/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

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

Start with a moderate weight, then add

weight each set.

#2  This is continuous work.

In any order and any combination, do:

Strict Pullup - 40 reps

DB Thruster - 40 reps

BB Curl - 40 reps

BB Push Press - 40 reps

Inverted Row - 40 reps

Bumper Plate Overhead Walk - 200 meters

9/16/22

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 - regular tempo

5 sets x 6 reps

Start somewhat light then add weight each set.

Finish heavier than your top set of 9 reps from 9/10/22.

#2  In 18 minutes, with a partner, do as many rounds 

as you can of:

Run 100 meters

Tire Pull - 25 meters with 50 lbs in the tire

BB Ground to Overhead - 4 reps at 135 lbs

DB Row - 12 reps at 60 lbs or heavier

Burpee - 12 reps

24" Box Jump - 12 reps

Sledgehammer VS Tire - 8 reps each side

Only one partner is working at a time.

ALTERNATE EXERCISES between partners.

Partner A runs, then Partner B does tire pull.

Partner A does ground to overhead, then Partner B rows, etc.

9/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  Start a timer.

EVEN minutes - American Kettlebell Swing - 10 reps

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

Goblet Squat - 50 reps

DB Incline Bench Press - 50 reps

Cable Row - 50 reps at 100 lbs

Double Under - 75 reps

During even minutes, you only do the kettlebell swings.

You are done when you finish all reps of goblet squat, 

incline bench press, row, and double under.  

9/13/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

4 sets x 8 reps

Set 1 - 8 reps at 90% of goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than 9/7/22.

#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) DB Ground to Overhead - 7 reps each side

B) Medicine Ball Wall Ball - 12 reps

C) DB Row - 15 reps each side

D) Pushup - 30 reps

E) Air Squat - 50 reps

F) DB Suitcase Carry - 200 meters (100 meters each hand)

9/11/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Start with a moderate weight then add weight each set.

Finish heavier than 9/5/22.

#2  Do 5 rounds of:

BB Curl                                        20-16-12-8-4 reps

Standing BB Shoulder Press      4-8-12-16-20 reps

Then REST 1 minute, then do 2 rounds of:

Strict Pullup - 15 reps

BB Overhead Walk - 50 meters

Then REST 1 minute, then do 5 rounds of:

Inverted Row      20-16-12-8-4 reps 

DB Thruster        4-8-12-16-20 reps

9/10/22

With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

4 sets x 9 reps

Start somewhat light, then add weight each set.

Finish heavier than your top set from 9/4/22.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. - Run 150 meters

At 2:00, 6:00, 10:00, etc. - Tire Pull (as far as you can in 30 seconds)

When you are not running or pulling the tire, in any order and any

combination, do:

Burpee - 60 reps

DB Row - 60 reps each side (60 pounds or heavier)

You are done when you finish all reps of burpee and row.

Tire pull is walking backward, with 50 lbs in the tire.

9/8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  Do 2 rounds of:

BB Nosebreaker - 15 reps

Goblet Squat - 20 reps 

REST one minute

DB Incline - 20 reps

Cable Row - 20 reps at 100 lbs

REST one minute

Double Under - 50 reps

American Kettlebell Swing - 25 reps

REST one minute