4/29/22

Warmup - Do 2 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  This is 4 rounds.  Round 1 looks like this:

0:00 - DB Row - 8 reps each side at 60 lbs or heavier

1:00 - Medicine Ball Wall Ball - 16 reps

2:00 - BB Deadlift - 8 reps at 185 or heavier

3:00 - Run 100 meters in less than 20 seconds

 

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

Round 4 starts at 12:00.  

4/28/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 10 reps 

#1  BB Bench Press

Work up to a double at 95% of 1RM

Then drop down to 85% and do 6 more sets x 2 reps.

#2  This is 6 rounds.

Pushup                         24-22-20-18-16-14 reps

Cable Row                   10 reps

Burpee                         10 reps

Pullup                          10 reps

Goblet                          15 reps

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

REST at least one minute between rounds.

Same weight all 6 rounds for bench press.

4/26/22

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 - 6 sets x 3 reps

Start light then try to add weight each set.

#2  In 16 minutes, do as many rounds as you can of:

Seated DB Shoulder Press - 16 reps

DB Row - 8 reps each side

BB Back Squat - 16 reps at 35% of 1RM

DB Shrug - 16 reps

BB Nosebreaker - 16 reps

Air Squat - 32 reps

DB Hammer Curl - 16 reps

4/25/22

Warmup - Do 2 rounds of:

DB Row - 10 reps (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 2 reps.

Go heavier than your heavy set of 3 reps from 4/19/22.

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

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

BB Ground to Overhead          5-4-3-2-1 rep at 135 lbs

1 Arm DB Bench                        8 reps each side

BB Row                                       12 reps 

DB Thruster                               9-12-15-18-21 reps

Sledgehammer VS Tire             8 reps each side

Double Under                             24 reps

For the 1 Arm DB Bench, you have 2 DB's.  Do all 8 reps 

on the right side while DB on the left side is in the down

position, at the shoulder.  Then switch sides.  

4/23/22

Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 6 sets x 6 reps

Same weight all 6 sets.

Go heavier than 4/17/22.

#2  Start a timer.

EVEN minutes - Do 8 Burpees

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

Pullup - 50 reps

Medicine Ball Wall Ball - 70 reps

You are done when you finish all reps of pullup and wall ball.

4/22/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  BB Bench Press

7 sets x 2 reps at 92.5% of 1RM

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

rounds as you can of:

DB Incline Bench Press - 20 reps

BB Deadlift - 10 reps

Goblet Squat - 20 reps

Pushup - 20 reps

DB Ground to Overhead - 10 reps each side

Cable Row - 20 reps

Run 100 meters

ALTERNATE EXERCISES between partners.

Partner A does DB Inclines, then Partner B does Deadlifts.

Partner A does Goblet Squats, then Partner B does Pushups.

Partner A does ground to overheads, then Partner B does rows.

Partner A runs, then Partner B does DB Inclines, etc.  

#3  BB Bench Press - PAUSE + NEGATIVES

7 sets x 2 paused reps + 1 negative rep

PAUSE at the bottom of each rep for 2 seconds.

On the negative reps, take 10 seconds to lower 

the weight, then have your spotter help you

rerack it.  Start light then try to add weight 

each set. 

4/20/22

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 - 5 sets x 6 reps

Start light then add weight each set.

#2  This is continuous work.

In any order and any combination, do:

Inverted Row - 40 reps

Seated DB Shoulder Press - 40 reps

DB Hammer Curl - 40 reps

BB Nosebreaker - 40 reps

Air Squat - 80 reps

DB Waiter's Walk - 200 meters

Run - 400 meters

For the waiter's walk, you are holding two DB's, one

overhead and one by your side.  Do 100 meters each side.

4/19/22

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 3 reps.

Go heavier than your top set from 4/13/22.

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

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do Tire Pull - 25 meters with 50 lbs in the tire

At 2:00, 6:00, 10:00, etc. do Sledgehammer VS Tire - 10 reps each side

When you are not doing tire pull or sledgehammer vs tire, in any

order and any combination, do:

DB Thruster - 60 reps

BB Row - 60 reps 

Double Under - 60 reps

You are done when you finish all reps of thruster, row and double 

under.

#3  BB Deadlift - 5 sets x 2 reps

Same weight all 5 sets.

4/17/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 6 sets x 6 reps

Same weight all 6 sets.

Go heavier than 4/11/22.

#2  This is continuous work.  

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

BB Back Squat - 5 reps

BB Push Press - 5 reps

Pullup - 10 reps

Burpee - 10 reps

Run 150 meters

Use the same barbell and same weight for the back squat

and push press.  This should be pretty light.

4/16/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press 

6 sets x 3 reps at 90% of 1RM

1 set x as many reps as you can at 90%

#2  Do 3 rounds of:

BB Deadlift - 10 reps (you pick the weight)

Goblet Squat - 20 reps

Pushup - 30 reps

REST ONE MINUTE

Carry a 45 pound bumper plate 100 meters 

Cable Row - 20 reps at 100 lbs

DB Ground to Overhead - 10 reps each side

REST ONE MINUTE

Carry the bumper plate any way you want, walking is fine.

#3  BB Incline Bench Press

6 sets x 4 reps

Start light then add weight each set.

4/14/22

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 - 5 sets x 6 reps

Start light then add weight each set.

#2  Do 2 rounds of:

Tire Pull - 50 meters with 50 lbs, walking backward

Medicine Ball Wall Ball - 25 reps

Inverted Row - 25 reps (heels on a bench)

BB Nosebreaker - 15 reps

DB Hammer Curl - 15 reps

DB Lateral Raise - 25 reps

REST one minute

4/13/22

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 3 reps.

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

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

#2  This is 6 rounds of continuous work.

Round 1 is A.

Round 2 is A and B.

Round 3 is A, B and C.

Round 4 is A, B, C and D.

Round 5 is A, B, C, D and E.

Round 6 is A, B, C, D, E and F.

A) DB Thruster - 10 reps

B) BB Row - 12 reps

C) 24" Box Jump - 15 reps

D) Sledgehammer VS Tire - 10 reps each side

E) Plank - 90 seconds

F) OH Bumper Plate Walk - 150 meters

REST one minute between rounds. 

#3  BB Deadlift - 5 sets x 2 reps

Same weight all 5 sets.

4/11/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 6 sets x 6 reps

Same weight all 6 sets.  Go heavy.

#2  In any order and any combination, do:

Pullup - 50 reps

Seated DB Shoulder Press - 50 reps

Goblet Squat - 75 reps

DB Farmers Walk - 200 meters 

Work for 3 minutes, rest for one minute, work

for 3 minutes, rest for one minute, etc. until

you complete all reps (or distance) of pullup, 

shoulder press, goblet squat and farmers walk.

4/10/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

5 sets x 4 reps at 87.5% of 1RM

1 set x as many reps as you can at 87.5%

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

Double Under - 40 reps

Air Squat - 35 reps

Pushup - 30 reps

American Kettlebell Swing - 25 reps

Burpee - 20 reps

BB Row - 15 reps

Run 400 meters

BB Row - 15 reps

Burpee - 20 reps

American Kettlebell Swing - 25 reps

Pushup - 30 reps

Air Squat - 35 reps

Double Under - 40 reps

#3  BB Rack Press 

6 sets x 3 reps

Start light then add weight each set.

4/8/22

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 - 5 sets x 6 reps

Start light then add weight each set.

#2  Do 3 rounds of:

Sledgehammer VS Tire - 10 reps each side

Cable Row - 20 reps 

REST ONE MINUTE

Double Under - 40 reps

DB Thruster - 15 reps

REST ONE MINUTE

4/7/22

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 3 reps.

Go heavier than your top set of 6 reps from 4/1/22.

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

#2  This is 10 rounds of continuous work.

BB Ground to Overhead   2 reps each round at 135 lbs

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

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

Air Squat                             16 reps each round

Round 1 is 2 reps ground to overhead, 6 pushups, 10 pullups, 16 air squats.

Round 2 is 2 reps ground to overhead, 7 pushups, 9 pullups, 16 air squats, etc.

#3  BB Deadlift - 4 sets x 4 reps

Same weight all 4 sets.

4/5/22

Warmup - Do 3 rounds of:

Pullup - 5 reps 

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start light then add weight each set.

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

Double Under - 75 reps

BB Nosebreaker - 25 reps

Standing BB Curl - 25 reps

Medicine Ball Wall Ball - 25 reps

DB Row - 25 reps each side

24" Box Jump - 25 reps

DB Ground to Overhead - 15 reps each side

Finish all reps of each exercise before moving 

on to the next exercise.  

4/4/22

Warmup - Do 2 rounds of:

DB Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press

5 sets x 4 reps at 85% of 1RM

1 set x as many reps as you can at 85%

#2  Start a timer.  This is 4 rounds.

0:00 - Burpee                                  7-10-13-16 reps

1:00 - Tire Pull with 50 lbs           20-30-40-50 seconds (as far as you can)

2:00 - Goblet Squat                       13-16-19-22 reps

3:00 - Run                                       100-150-150-200 meters

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

Round 1 is 7 burpees, 20 sec tire pull, 13 goblet squats, 100 meter run

Round 2 is 10 burpees, 30 sec tire pull, 16 goblet squats, 150 meter run

Round 3 is 13 burpees, 40 sec tire pull, 19 goblet squats, 150 meter run

Round 4 is 16 burpees, 50 sec tire pull, 22 goblet squats, 200 meter run

#3  BB Bench Press - PAUSE + NEGATIVES

6 sets x 3 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.  

4/2/22

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 9 reps

Start light then add weight each set.

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

Plate Pull - 40 feet

Double Under - 30 reps

Sledgehammer VS Tire - 10 reps each side

DB Thruster - 15 reps

DB Row - 10 reps each side

4/1/22

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 6 reps.

Go heavier than your top set from 3/26/22.

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

#2  Do 3 rounds of:

Run 200 meters

Burpee - 15 reps

After the 3 rounds, REST at least ONE MINUTE.

Then do 3 rounds of:

Cable Row - 20 reps

Pushup - 20 reps

After the 3 rounds, REST at least ONE MINUTE.

Then do 3 rounds of:

Goblet Squat - 20 reps

Pullup - 10 reps

#3  BB Deadlift - 4 sets x 4 reps

Same weight all 4 sets.