3/30/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Start light then add weight each set.

#2  Start a timer.

EVEN minutes - DB Hammer Curl - 8 reps, both

arms at the same time

ODD minutes - Close Grip Pushup - 12 reps, with

thumbs about 2" apart

When you are not doing curls or pushups, in any order

and any combination, do:

Air Squat - 120 reps

DB Row - 60 reps each side

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

3/29/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press 

4 sets x 6 reps at 82.5% of 1RM

1 set x as many reps as you can at 82.5%

#2  With a partner, in 15 minutes, do as many

rounds as you can of:

American Kettlebell Swing - 15 reps

DB Farmer's Walk - 50 meters

Medicine Ball Wall Ball - 15 reps

DB Thruster - 15 reps

Pullup - 15 reps

Cable Row - 15 reps

Run 100 meters

ALTERNATE EXERCISES BETWEEN PARTNERS.

Only one partner is working at a time.

Partner A does kettlebell swing, then Partner B does farmer's walk.

Partner A does wall ball, then Partner B does thrusters.

Partner A does pullups, then Partner B does rows.

Partner A runs, then Partner B does kettlebell swings, etc.

#3  BB Incline Bench Press - 5 sets x 6 reps

Start light then add weight each set.

3/27/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 15 reps

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

Start light then add weight each set.

#2  This is 2 rounds.  Round 1 looks like this.

0:00 - DB Shrug - 20 reps, then Burpee - 20 reps

2:00 - BB Row - 20 reps, then DB Lateral Raise - 20 reps

4:00 - Inverted Row - 20 reps, then Goblet Squat - 20 reps

Round 2 starts at 6:00. 

For the inverted row, heels are on a bench.  

3/26/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Back Squat

Work up to a moderately heavy set of 6 reps.

Go heavier than your top set from 3/20/22.

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

#2  Do 2 rounds of:

BB Ground to Overhead - 10 reps at 135 lbs

Air Squat - 55 reps

DB Row - 25 reps each side, 60 lbs or heavier

Pushup - 40 reps

REST 2 minutes between rounds.  

#3  BB Deadlift

3 sets x 6 reps

Same weight all 3 sets.

3/24/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 set x 8 reps

Start light then add weight each set.

#2  This is 6 rounds of continuous work.

Round 1 is A, B, C, D, E and F.

Round 2 is A, B, C, D and E.

Round 3 is A, B, C and D.

Round 4 is A, B and C.

Round 5 is A and B.

Round 6 is A.

A) Cable Row - 10 reps

B) DB Thruster - 12 reps

C) BB Curl - 15 reps

D) BB Nosebreaker - 20 reps

E) DB Suitcase Carry - 100 meters (50 meters each hand)

F) Run 500 meters

No rest between rounds.  The suitcase carry is like farmer's 

walk but only one DB. Keep good posture and try not to lean

to the left or right.  

3/23/22

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press

4 sets x 6 reps at 80% of 1RM

1 set x as many reps as you can at 80%

#2  This is continuous work.

Do 4 rounds of:

Goblet Squat                       24 reps each round

1 Arm DB Bench Press       6-8-10-12 reps each side

Pullup                                   18-16-14-12 reps

Double Under                      24 reps each round

Medicine Ball Wall Ball      12-14-16-18  reps

Sledgehammer VS Tire       12-10-8-6 reps each side

R1-24 goblet-6 press-18 pullup-24 double under-12 wall ball-12 sledge

R2-24 goblet-8 press-16 pullup-24 double under-14 wall ball-10 sledge

R3-24 goblet-10 press-14 pullup-24 double under-16 wall ball-8 sledge

R4-24 goblet-12 press-12 pullup-24 double under-18 wall ball-6 sledge

For the 1 Arm DB Bench Press, you have 2 DB's.  Left DB is in the down

position by your shoulder.  Press all reps of the set with right arm, then

switch and press all reps of the set with left arm.  

#3  BB Rack Press - 6 sets x 4 reps

Start light then add weight each set.  

3/21/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 15 reps

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

Start light then add weight each set.

#2  With a partner, in 12 minutes, do as many 

rounds as you can of:

Burpee - 8 reps

BB Row - 8 reps

ALTERNATE WHOLE ROUNDS.  One partner is

working at a time.

Partner A does 8 burpees and 8 rows. Then

Partner B does 8 burpees and 8 rows, etc. 

3/20/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Back Squat 

Work up to a moderately heavy set of 6 reps.

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

#2  Do one round of:

Pushup - 60 reps

Run 600 meters

DB Ground to Overhead - 20 reps each side

Plank - 2 minutes (elbows and toes)

DB Row - 30 reps each side

DB Thruster - 40 reps

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

Finish all reps, or distance, of each exercise, before moving

on to the next exercise.

#3  BB Deadlift

3 sets x 6 reps

Same weight all 3 sets.

3/18/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 10 reps

Start light then add weight each set.

#2  This is continuous work.

In any order and any combination, do:

Goblet Squat - 75 reps

Inverted Row - 50 reps

Seated DB Shoulder Press - 50 reps

DB Hammer Curl - 50 reps

BB Nosebreaker - 50 reps

Toes to Bar - 25 reps

3/17/22

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press 

4 sets x 6 reps at 77.5% of 1RM

1 set x as many reps as you can at 77.5%

#2  This is 10 rounds of continuous work.

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

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

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

Round 1 is 1 pullup, 6 pushups, 11 air squats.

Round 2 is 2 pullups, 7 pushups, 12 air squats, etc.

Start a timer at the beginning of round 1.

Every third minute (0:00, 3:00, 6:00, etc.) do 

DB Farmer's Carry for 50 meters, until you 

complete all 10 rounds.

#3  BB Bench Press - PAUSE + NEGATIVES

5 sets x 4 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.

3/15/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 15 reps

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

Start light then add weight each set.

#2  Start a timer.

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

Double Under - 80 reps

Medicine Ball Wall Ball - 60 reps

DB Row - 40 reps each side

Sledgehammer VS Tire - 20 reps each side

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

You are done when you finish all reps of double under,

wall ball, row, and sledgehammer.

3/14/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Back Squat 

Work up to a heavy set of 10 reps.

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

#2  Do 7 rounds of:

EVEN minutes - Burpees      15-13-11-9-7-5-3 reps

ODD minutes - Run               100-100-100-150-150-200-200 meters

At 0:00 do 15 Burpees.  At 1:00 run 100 meters.

At 2:00 do 13 Burpees.  At 3:00 run 100 meters, etc. 

No specific time for the runs.

#3  BB Deadlift

2 sets x 8 reps

Same weight for both sets.

3/12/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 10 reps

Start light then add weight each set.

#2  This is 3 rounds of continuous work:

American Kettlebell Swing       25-20-15 reps

Standing BB Curl                      20-15-10 reps

DB Thruster                               15-20-25 reps

DB Row                                       10-15-20 reps each side

Plank (elbows and toes)              1 minute each round

3/11/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (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 75% of 1RM

1 set x as many reps as you can at 75%

#2  Start a timer.

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

BB Deadlift - 20 reps (you pick the weight)

Air Squat - 120 reps

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

Pullup - 40 reps

Pushup - 80 reps

You are done when you finish all reps of pushup, pullup,

air squat and deadlift.

#3  BB Incline Bench Press

4 sets x 8 reps

Start light then add weight each set.  

3/9/22

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 - 4 sets x 12 reps

Start light then add weight each set.

#2  This is continuous work.   

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

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

Run 200 meters

DB Shrug - 20 reps

Goblet Squat - 20 reps

Cable Row - 10 reps

3/8/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Back Squat 

Work up to a moderately heavy set of 10 reps.

Go heavier than 3/2/22.

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

#2  This is continuous work.

Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Air Squat - 60 reps

Pushup - 50 reps

Pullup - 40 reps

Medicine Ball Wall Ball - 30 reps

DB Hammer Curl - 20 reps

BB Ground to Overhead - 10 reps

#3  BB Deadlift - 2 sets x 8 reps

Same weight both sets.

Go heavier than 3/2/22.

3/6/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Cable Row - 4 sets x 12 reps

Start light then add weight each set.

#2  This is continuous work.

Do 3 rounds of:

Burpee - 5 reps

DB Row - 10 reps each side

Burpee - 5 reps

DB Thruster - 15 reps

Burpee - 5 reps

Sledgehammer VS Tire - 10 reps each side

Burpee - 5 reps

Tire Pull - 25 meters with 50 lbs in the tire

3/5/22

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 72.5% of 1RM

1 set x as many reps as you can at 72.5%

#2  With a partner, in 15 minutes, do as many 

rounds as you can of:

Run 100 meters

Pullup - 10 reps

BB Row - 15 reps

DB Incline Bench Press - 15 reps

Pushup - 20 reps

Goblet Squat - 20 reps

Air Squat - 25 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

One partner is working at a time.

Partner A runs 100 meters, then Partner B does pullups.

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

Partner A does pushups, then Partner B does goblet squats.

Partner A does air squats, then Partner B runs, etc.

#3  BB Rack Press - 5 sets x 6 reps.

Start light then add weight each set.

3/3/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 15 reps

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

Start light then add weight each set.

#2  This is continuous work.

In any order and any combination, do:

Sledgehammer VS Tire - 10 swings each side

DB Ground to Overhead - 20 reps each side

DB Row - 30 reps each side, 60 lbs or heavier

DB Thruster - 40 reps

Double Under - 50 reps

3/2/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Back Squat - work up to a moderate set of 10 reps

Somewhere around 60-65% of 1RM.  Not a 10 rep max.

Then take off 10% of the weight you used for set 1 and do

3 more sets x 10 reps.

#2  Start a timer.

EVEN minutes (0:00, 2:00, 4:00) - Med Ball Wall Ball - 20 reps

ODD minutes (1:00, 3:00, 5:00) - Pullup - 15 reps

EVEN minutes (6:00, 8:00, 10:00) - Air Squat - 30 reps

ODD minutes (7:00, 9:00, 11:00) - Seated DB Shoulder Press - 20 reps

EVEN minutes (12:00, 14:00, 16:00) - Burpee - 15 reps

ODD minutes (13:00, 15:00, 17:00) - Cable Row - 20 reps at 100 lbs

#3  BB Deadlift - 2 sets x 10 reps

Same weight for both sets.

Go heavier than 2/24/22.