2/28/22

Warmup - Do 2 rounds of:

Cable Row - 15 reps (light weight)

Unweighted BB Standing Shoulder Press - 15 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Start light, then add weight each set.

#2  This is continuous work.

Do 2 rounds of:

DB Farmer's Walk - 150 meters

Goblet Squat - 50 reps

Pullup - 25 reps

Pushup - 50 reps

REST at least one minute between rounds. 

2/27/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press 

4 sets x 8 reps at 70% of 1RM

1 set x as many reps as you can at 70%

#2  This is continuous work.

Do 4 rounds of:

Burpee - 10 reps

DB Row - 10 reps each side

DB Thruster - 10 reps

Inverted Row - 10 reps

BB Nosebreaker - 10 reps

DB Hammer Curl - 10 reps (both arms same time)

Run 200 meters

#3  BB Bench Press - PAUSE + NEGATIVES

4 sets x 5 paused reps + 1 negative rep

PAUSE at the bottom of each rep for 2 seconds.

On the NEGATIVE rep, take 10 seconds to lower the weight,

and have your spotter help you rerack it.

Start light then add weight each set. 

2/25/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

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

Start light then add weight for sets 2 and 3.

Finish heavier than your top set from 2/19/22.

#2  This is continuous work.  

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

Air Squat - 30 reps

DB Bench Press - 15 reps

Pullup - 10 reps

Double Under - 30 reps

American Kettlebell Swing - 15 reps

DB Lateral Raise - 10 reps

2/24/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Back Squat - regular tempo

1 set x 20 reps at 50% of 1RM + 20 lbs

#2  BB Back Squat - 5 seconds to lower the weight each rep,

pause 2 seconds at the bottom of each rep, then regular tempo

on the way up.

3 sets x 5 reps

Start light then add weight each set.

Finish heavier than your top set from 2/18/22.

#3  Start a timer.

EVEN minutes - In any order any combination, do:

Goblet Squat - 60 reps

Pushup - 60 reps

DB Row - 40 reps each side

Sledgehammer VS Tire - 20 reps each side

ODD minutes - Medicine Ball Wall Ball - 8 reps

#4  BB Deadlift - 2 sets x 10 reps

Same weight both sets.

Go heavier than 2/18/22.  

2/22/22

Warmup - Do 2 rounds of:

Cable Row - 15 reps (light weight)

Unweighted BB Standing Shoulder Press - 15 reps

Air Squat - 15 reps

#1  BB Row - 3 sets x 15 reps

Start light then add weight for sets 2 and 3.

#2  Run 400 meters, then immediately begin:

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

Pullup       10-9-8-7-6-5-4-3-2-1 rep

Do 1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, etc.

Then immediately run 400 meters.

Run the 400s in less than 2 minutes.

2/21/22

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 

3 sets x 10 reps at 67.5% of 1RM

1 set x as many reps as you can at 67.5%

#2  Do one round of:

Bumper Plate Overhead Walk - 200 meters

Cable Row - 40 reps at 100 lbs

Pushup - 70 reps

Air Squat - 100 reps

DB Ground to Overhead - 20 reps each side

#3  BB Incline Bench Press

3 sets x 10 reps

Start light then add weight each set.  

2/19/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

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

Start light, then add weight each set.  Finish heavier than

the weight you used for all 3 sets on 2/13/22.

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

BB Ground to Overhead - 8 reps at 135 lbs

24" Box Jump - 16 reps

Pullup - 24 reps

Goblet Squat - 32 reps

Seated DB Shoulder Press - 40 reps

At 3:00, 6:00, 9:00, etc. do 9 Burpees, until you complete 

all reps of ground to overhead, box jump, pullup, goblet

squat, and seated DB shoulder press.

2/18/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps

#1  BB Back Squat - regular tempo

1 set x 20 reps at 50% of 1RM + 10 lbs

#2  BB Back Squat - 5 seconds to lower the weight each rep,

pause 2 seconds at the bottom of each rep, then regular tempo

on the way up

3 sets x 5 reps

Start light then add weight each set.

Finish heavier than 2/12/22.

#3  This is continuous work.

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

DB Row      8-10-12-14... reps each side (add 2 reps each round)

Pushup       16-20-24-28... reps (add 4 reps each round)

Air Squat   20-24-28-32... reps (add 4 reps each round)

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

Run             200 meters (same distance each round)

Walk backward for the tire pull.

#4  BB Deadlift - 2 sets x 12 reps

Same weight both sets.  Go heavier than 2/12/22.

  

2/16/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  Cable Row - 3 sets x 15 reps

Same weight all 3 sets.

#2  Start a timer.

EVEN minutes - DB Hammer Curl - 8 reps

ODD minutes - BB Nosebreaker - 8 reps

When you are not doing curls or nosebreakers, 

in any order and any combination, do:

Goblet Squat - 80 reps

Pullup - 50 reps

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

pullup and goblet squat.

2/15/22

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

3 sets x 10 reps at 65% of 1RM

1 set x as many reps as you can at 65%

#2  This is 5 rounds.

R1 - Do A

R2 - Do A and B

R3 - Do A, B and C

R4 - Do A, B, C and D

R5 - Do A, B, C, D, and E

A) Standing BB Shoulder Press - 12 reps

B) BB Row - 15 reps

C) Burpee - 20 reps

D) Double Under - 30 reps

E) Air Squat - 60 reps

REST one minute between rounds.

#3  BB Rack Press

4 sets x 8 reps

Start light then add weight each set. 

2/13/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

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

Same weight all 3 sets.

#2  This is 8 rounds.

With a partner, alternate whole rounds of:

Pullup - 8 reps

Medicine Ball Wall Ball - 12 reps

Only one partner is working at a time. 

Partner A does 8 pullups and 12 wall balls, then Partner B

does 8 pullups and 12 wall balls.

2/12/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Back Squat - Regular tempo 

1 set x 20 reps at 50% of 1RM

#2  BB Back Squat - 5 seconds to lower the weight each rep, 

pause 2 seconds at the bottom of each rep

3 sets x 5 reps - Start light then add weight for sets 2 and 3.  

#3  Do 2 rounds of:

DB Row - 15 reps each side

Double Under - 50 reps

Pushup - 25 reps

American Kettlebell Swing - 25 reps

REST one minute

Air Squat - 40 reps

Plank - 60 seconds

BB Row - 20 reps 

DB Thruster - 20 reps

REST one minute

#4  BB Deadlift - 2 sets x 12 reps

Same weight both sets.  Moderately heavy.

2/10/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  Cable Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Start with a moderate weight for the set of 15 reps.

Add weight for the set of 12 and 9 reps.  Then use the same

weight for the set of 21 reps that you did for the first set.

#2  Start a timer.  

EVEN minutes - DB Ground to Overhead - 5 reps each side

When you are not doing ground to overheads, in any order

and any combination, do:

Sledgehammer VS Tire - 20 reps each side

Pullup - 40 reps

BB Nosebreaker - 40 reps

BB Curl - 40 reps

Goblet Squat - 60 reps

Run - 400 meters

2/9/22

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 

3 sets x 10 reps at 62.5% of 1RM

1 set x as many reps as you can at 62.5% of 1RM

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

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

DB Farmer's Walk - 50 meters

Use the same barbell and same weight for the front squat,

push press, row.

#3  BB Bench Press - PAUSE + NEGATIVES

3 sets x 6 paused reps + 1 Negative Rep

PAUSE at the bottom of each rep for 2 seconds.

On the NEGATIVE rep, take 10 seconds to lower the weight, and

have your spotter help you rerack it.  

Start somewhat light then add weight each set.

2/7/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  Seated DB Shoulder Press

1 set x 12 reps 

1 set x 9 reps

1 set x 6 reps

1 set x 15 reps

Add weight for the set of 9 and the set of 6.

For the set of 15 reps, use the same weight you used

for the set of 12.

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

Run 200 meters

Bumper Plate Overhead Walk - 100 meters

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

Pushup - 30 reps

Cable Row - 20 reps at 100 lbs

Air Squat - 50 reps

2/6/22

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 - 4 sets x 10 reps at 55% of 1RM

#2  Do 5 rounds of:

BB Deadlift         5 reps at 225 lbs

Double Under     20 reps

DB Thruster       22-20-18-16-14 reps

DB Row               8-10-12-14-16 reps each side with a 60 lb DB, or heavier.

REST at least one minute between rounds.

2/4/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Goblet Squat - 12 reps (light weight)

#1  Pullup - do a set every minute on the minute. You pick the

number of reps for the first minute, then add one rep each minute.

So if you pick 7 reps for the first minute, you would do 8 reps the

second minute, 9 reps the third minute, etc.  The goal is to get 

through 8 sets.  You are done when you fail to get the required number

of reps before the start of the next minute, or you finish the 8 sets.  

#2  Continuous work.  Do one round of: 

BB Row - 25 reps at 135 lbs

Pushup - 50 reps

Air Squat - 75 reps

BB Curl - 25 reps

Burpee - 25 reps

2/3/22

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 with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps - Start light then add weight each set.

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

18" Squat Box Jump - 8 reps (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)

BB Overhead Hold - 30 seconds 

2/1/22

Warmup - Do 3 rounds of:

Pullup - 6 reps 

Pushup - 9 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Go pretty light for the set of 15, then add weight for 

the sets of 12 and 9.  For the set of 21, use the same 

weight as you did for the set of 15 reps.

#2  In any order and any combination, do:

BB Push Press - 30 reps

DB Row - 30 reps each side

Goblet Squat - 60 reps

Pullup - 45 reps

DB Waiter's Walk - 200 meters

Run 400 meters

Work 3 minutes, rest 1 minute, work 3 minutes,

rest 1 minute, until you finish all reps.

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

One hand is overhead, one hand down by your side.  Go

100 meters each side.