1/31/22

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  Do 50 Double Unders.

Then immediately begin 4 rounds of:

BB Row - 10 reps

Medicine Ball Wall Ball - 20 reps

REST two minutes.

Then do 50 more Double Unders.

Then immediately begin 4 rounds of:

Pushup - 20 reps

Air Squat - 30 reps

1/29/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

#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) Tire Pull - 100 meters with 50 lbs in the tire (walking backward)

B) Air Squat - 50 reps

C) Seated DB Shoulder Press - 20 reps

D) Run 150 meters

E) American Kettlebell Swing - 12 reps

F) Inverted Row - 10 reps (heels on a bench)

REST one minute between rounds.

1/28/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - 4 sets x 10 reps at 60% of 1RM

#2  Start a timer.

Burpee - 10 reps at 0:00, 4:00, 8:00, etc.

BB Ground to Overhead (135 lbs) - 5 reps at 2:00, 6:00, 10:00, etc.

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

order and any combination, do:

Cable Row - 60 reps at 100 lbs

Pushup - 60 reps

Goblet Squat - 60 reps

Double Under - 120 reps

1/26/22

Warmup - Do 2 rounds of:

DB Row - 9 reps each side (light weight)

Pushup - 12 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press 

Do as many warmup reps and sets as you like.

Work up to a max single.

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

#2  Run 800 meters, then immediately begin:

Pullup                 1-2-3-4-5-6-7-8-9-10-11 reps

DB Thruster      11-10-9-8-7-6-5-4-3-2-1

Do 1 pullup, 11 thrusters, 2 pullups, 10 thrusters, etc.

1/25/22

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 more sets x 3 reps.

#2  Do 3 rounds of:

Burpee - 20 reps

Sledgehammer VS Tire - 10 reps each side

Air Squat - 40 reps

Pushup - 30 reps

DB Ground to Overhead - 10 reps each side

BB Row - 20 reps

REST at least one minute between rounds.

1/23/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets. 

#2  Start a timer.

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

BB Deadlift - 20 reps at 225 lbs

Air Squat - 120 reps

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

Pullup - 40 reps

Pushup - 80 reps

You are done with #2 when you finish all reps of deadlift,

air squat, pullup, and pushup.

1/22/22

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 

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  BB Back Squat - 6 sets x 2 reps

Weight for all sets is 90% of your top weight from 1/19/22.

#3  With a partner, in 15 minutes, do as many rounds as you 

can of:

Run 100 meters

DB Farmer's Walk - 50 meters

DB Bench Press - 15 reps

DB Thruster - 12 reps

BB Row - 9 reps

DB Hammer Curl - 12 reps

American Kettlebell Swing - 15 reps

Partners ALTERNATE EXERCISES.  Partner A runs, then 

Partner B does farmer's walk.  Partner A does DB bench, then

Partner B does DB thrusters, etc.

1/20/22

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  BB Deadlift with a 2 second PAUSE at the bottom of each rep 

(on the way up only) - 6 sets x 2 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  Do 2 rounds of:

Pullup - 15 reps

24" Box Jump - 15 reps

REST ONE MINUTE

Pushup - 25 reps

Air Squat - 35 reps 

REST ONE MINUTE

Sledgehammer VS Tire - 10 swings each side

Seated DB Shoulder Press - 20 reps

REST ONE MINUTE

1/19/22

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 2 reps.

Then take off 10% and do 6 more sets x 2 reps

#2  BB Bench Press - 6 sets x 2 reps

Weight for all 6 sets is 90% of your top weight from 1/16/22.

#3  In any order and any combination, do:

BB Ground to Overhead - 20 reps at 135 lbs

Burpee - 50 reps

Cable Row - 50 reps at 100 lbs

Double Under - 100 reps

Tire Pull - 200 meters with 50 lbs in the tire

1/17/22

Warmup - Do two rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a heavy set of 2 reps

Go heavier than 1/11/22.

#2  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.

#3  This is continuous work.

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

Goblet Squat - 12 reps

BB Row - 12 reps

Seated DB Shoulder Press - 12 reps

BB Curl - 12 reps

BB Nosebreaker - 12 reps

1/16/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light wight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press 

Work up to a heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps.

Go heavier than 1/10/22.

#2  BB Back Squat - 6 sets x 2 reps

Weight for all sets is 90% of your top weight from 1/13/22.

#3  Do one round of:

Pullup - 30 reps

Air Squat - 60 reps

Inverted Row - 20 reps 

Medicine Ball Wall Ball - 40 reps

DB Farmer's Walk - 200 meters

Pushup - 50 reps

Complete all reps (or distance) of one exercise before 

moving on to the next exercise.  

1/14/22

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

6 sets x 2 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  With a partner, for 10 minutes, alternate whole rounds of:

DB Thruster - 8 reps

Run 100 meters

Partner A does 8 thrusters and runs 100 meters.

Then Partner B does 8 thrusters and runs 100 meters, etc.  

1/13/22

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 2 reps.

Go heavier than your top set of 3 reps from 1/7/22.

Then take off 10% and do 6 more sets x 2 reps.

#2  BB Bench Press - 6 sets x 2 reps

Weight for all 6 sets is 90% of your top weight from 1/10/22.

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

Goblet Squat                     20-22-24-26 reps

BB Row                             10-12-14-16 reps

DB Incline Bench Press     15-17-19-21 reps

Double Under                    25-27-29-31 reps

For each exercise, try to stick with the same weight 

for all 4 rounds.  

1/11/22

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 2 reps

Go heavier than your top set of 4 reps from 1/5/22.

#2  DB Row - 4 sets x 10 reps

Same weight all 4 sets.

#3  Start a timer:

EVEN minutes - BB Push Press - 4 reps

ODD minutes - Pullup - 8 reps

When you are not doing push press or pullup,

in any order and any combination, do:

Burpee - 30 reps

American Kettlebell Swing - 40 reps

Cable Row - 50 reps at 100 lbs

You are done with #3 when you finish all reps of burpee, swing,

and row.  

1/10/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps.

Go heavier than your top set of 3 reps from 1/4/22.

#2  BB Back Squat - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/7/22.

#3  This is 5 rounds of continuous work.

Run                          200 meters

Air Squat                 25 reps

Pushup                     22-20-18-16-14 reps

Tire Pull                   25 meters with 50 lbs in the tire

DB Hammer Curl     12 reps, both arms at the same time

BB Rack Press          2-4-6-8-10 reps (same weight all 5 rounds)

1//8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 3 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).

6 sets x 2 reps.  The pause is right after the barbell breaks contact with the

floor.  Slow and controlled.  Start light then add weight each set.

#3  In 11 minutes, do as many rounds as you can of:

Inverted Row - 10 reps

Medicine Ball Wall Ball - 15 reps

Sledgehammer VS Tire - 10 reps each side

Plate Pull - 80 feet

DB Ground to Overhead - 5 reps each side

Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)

WORK 3 min.-REST 1 min.-WORK 3 min.-REST 1 min.-WORK 3 min.

After the 1 minute rests, just pick up where you left off.  

1/7/22

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 3 reps.

Go heavier than your top set from 1/1/22.

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

#2  BB Bench Press - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/4/22.

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

DB Thruster - 20 reps

Cable Row - 15 reps

Pushup - 20 reps

American Kettlebell Swing - 15 reps

24" Box Jump - 10 reps

Double Under - 60 reps

24" Box Jump - 10 reps

American Kettlebell Swing - 15 reps

Pushup - 20 reps

Cable Row - 15 reps

DB Thruster - 20 reps

1/5/22

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 4 reps.

Go heavier than your top set from 12/30/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

#3  With a partner, for 12 minutes, alternate whole rounds of:

DB Row - 6 reps each side

Goblet Squat - 12 reps

Only one partner is working at a time.

Partner A does 6 reps of DB row and 12 goblet squats.

Then Partner B does 6 reps of DB row and 12 goblet squats, etc.

1/4/22

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 3 reps

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

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

#2  BB Back Squat - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/1/22.

#3  This is continuous work.

In any order and any combination, do:

DB Farmer's Walk - 200 meters

Run - 800 meters

Plank - 2 minutes (elbows and toes)

Pullup - 50 reps

Burpee - 50 reps

Air Squat - 100 reps

Plate Front Raise - 25 reps

1/2/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 3 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 add weight each set.

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

Goblet Squat                           12-13-14 reps...

DB Row                                   6-7-8 reps each side...

Seated DB Shoulder Press        9-10-11 reps...

BB Curl                                   9-10-11 reps...

BB Nosebreaker                       9-10-11 reps...

BB Ground to Overhead          1-2-3 reps...

Round 1 is 12 goblet squats, 6 rows, 9 presses, 9 curls, 9 nosebreakers and

1 ground to overhead.

Round 2 is 13 goblet squats, 7 rows, 10 presses, 10 curls, 10 nosebreakers and

2 ground to overheads, etc.

1/1/22

Warmup - With an unweighted BB do 2 rounds of:

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 2 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of your Back Squat 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 3 reps.

Go heavier than your top set of 6 reps from 12/26/21.

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

#2  BB Bench Press - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 12/29/21.

#3  This is 6 rounds.

Round 1 - Do A.

Round 2 - Do A and B.

Round 3 - Do A, B and C.

Round 4 - Do A, B, C and D.

Round 5 - Do A, B, C, D and E.

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

A) Medicine Ball Wall Ball - 10 reps

B) Pullup - 12 reps

C) DB Bench Press - 15 reps

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

E) Air Squat - 50 reps

F) Tire Pull - 100 meters with 50 lbs in the tire

REST one minute between rounds.