5/31/22

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 - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

3 sets x 8 reps at 72.5% of 1RM

1 set x 8+ reps at 72.5%

For the set of 8+, leave about 2 reps in the tank.

Don't go to failure.

#2  In 5 minutes, do as many rounds as you can of:

Inverted Row - 12 reps

DB Thruster - 12 reps

After the 5 minutes, REST one minute.

Then in 5 minutes, do as many rounds as you can of:

Goblet Squat - 16 reps

Sledgehammer VS Tire - 8 reps each side

After the 5 minutes, REST one minute.

Then in 5 minutes, do as many rounds as you can of:

18" DB Step Up - 8 reps

Pushup - 20 reps

5/29/22

Warmup - Do 2 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  Start a timer.  In any order and any combination, do:

Double Under - 50 reps

DB Ground to Overhead - 20 reps each side

Goblet Squat - 40 reps

Sledgehammer VS Tire - 20 reps each side

BB Nosebreaker - 30 reps

DB Row - 20 reps each side (60 lbs or heavier)

At 0:00, 3:00, 6:00, etc. do 12 reps of Medicine Ball Wall Ball.

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

to overhead, goblet squat, sledgehammer, nosebreaker, and row. 

5/28/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps (light weight)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

4 sets x 9 reps 

Start light then add weight each set.

#2  This is continuous work.

Run 400 meters, then immediately begin:

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

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

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

Seated DB Shoulder Press     10-9-8-7-6-5-4-3-2-1 rep

When you are done with the 10 rounds, do 40 reps of American

Kettlebell Swing. 

#3  BB Incline Bench Press 

4 sets x 9 reps

Start light then add weight each set.  

5/26/22

Warmup - Do 2 rounds of:

DB Row - 8 reps each side (light weight)

DB Bench Press - 12 reps (light weight)

Air Squat - 16 reps

#1  Standing BB Shoulder Press

Work up to a moderately heavy set of 10 reps.

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

Go heavier than 5/20/22.

#2  Do 3 rounds of:

Burpee          13-10-7 reps

BB Row         7-10-13 reps

Then immediately do 3 rounds of:

BB Push Press      4-7-10 reps

Goblet Squat        16-13-10 reps

Then immediately do 3 rounds of:

Double Under           20-35-50 reps

DB Farmer's Walk   100-75-50 meters

5/25/22

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 - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

1 set x 10 reps at 65% of 1RM

1 set x 10 reps at 70%

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

#2  This is continuous work.

In any order and any combination, do:

Inverted Row - 40 reps

DB Thruster - 40 reps

Tire Pull - 150 meters with 50 lbs in tire (walking backward)

18" DB Step Up - 20 reps each side

BB Curl - 40 reps

Close Grip Pushup - 40 reps (thumbs about 2" apart)

Plank - 3 minutes total (elbows and toes)

5/23/22

Warmup - Do 2 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  Start a timer.

EVEN minutes - BB Ground to Overhead - 2 reps at 135 lbs, 

then do Double Unders and Sledgehammer VS Tire.

ODD minutes - DB Row - 6 reps each side at 60 lbs or heavier,

then do Goblet Squats and DB Shrugs.

You are done with #2 when you finish 60 Double Unders, 20 reps 

each side of Sledgehammer VS Tire, 40 Goblet Squats, and 40 

DB Shrugs. 

5/22/22

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

BB Bench Press - 12 reps (light weight)

Goblet Squat - 18 reps (light weight)

#1  BB Bench Press (1.5 REP) 

5 sets x 6 reps

Start light then add weight each set.

Try to finish heavier than 5/16/22.

#2  With a partner, in 18 minutes, do as many 

rounds as you can of:

Run 100 meters

Pullup - 10 reps

BB Row - 15 reps

DB Incline - 15 reps

Pushup - 20 reps

American Kettlebell Swing - 20 reps

Air Squat - 25 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

Partner A runs, then Partner B does pullups.

Partner A does rows, then Partner B does incline.

Partner A does pushups, then Partner B does swings.

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

5/20/22

Warmup - Do 2 rounds of:

DB Row - 8 reps each side (light weight)

DB Bench Press - 12 reps (light weight)

Air Squat - 16 reps

#1  Standing BB Shoulder Press

Work up to a moderate set of 10 reps.

This is not a max set of 10.

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

#2  In 14 minutes, do as many rounds as you can of:

Burpee - 7 reps

BB Row - 7 reps

BB Push Press - 7 reps

Goblet Squat - 14 reps

Double Under - 21 reps

DB Farmer's Walk - 100 meters

For the row and push press, use the SAME BARBELL 

AND SAME WEIGHT.

5/19/22

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 - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

2 sets x 10 reps at 67.5% of 1RM

1 set x 10+ reps at 67.5%

For the set of 10+, leave about 3 reps in the tank.

Don't go to failure.

#2  Do 1 round of:

Inverted BB Row - 25 reps (heels on a bench)

Plank - 2 minutes

REST ONE MINUTE

Air Squat - 60 reps

Pushup - 45 reps

REST ONE MINUTE

Tire Pull - 50 meters with 50 lbs in tire

Run - 500 meters

REST ONE MINUTE

DB Thruster - 30 reps

Pullup - 30 reps

5/17/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 15 reps

Start light then add weight for the set of 9 and the

set of 6 reps.  Then for the set of 15, use the same weight

you did for the set of 12 reps.

#2  Start a timer.

EVEN minutes (0:00, 2:00, 4:00, etc.) - DB Ground to Overhead - 7 reps each side

When you are not doing ground to overheads, in any order and any combination, do:

Cable Row - 50 reps at 100 lbs

Medicine Ball Wall Ball - 50 reps

45 lb Bumper Plate Overhead Walk - 200 meters

Double Under - 100 reps

5/16/22

 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 (1.5 REP)

5 sets x 6 reps

Start light then add weight each set.

Finish heavier than 5/10/22.

#2  This is continuous work.

Do 3 rounds of:

Burpee - 15 reps

Pullup - 15 reps

Run 300 meters

Pushup - 30 reps

Goblet Squat - 30 reps

Sledgehammer VS Tire - 10 reps each side

#3  DB Incline Bench Press

4 sets x 15 reps

Start light then add weight each set.  

5/14/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 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

Start light for the set of 15.  Add weight for the set of 12

and the set of 9.  Then 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:

Inverted Row - 30 reps

BB Push Press - 30 reps

Pullup - 40 reps

Goblet Squat - 60 reps

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

Plank - 2 minutes

WORK for 3 minutes, then REST for 1 minute.  WORK 

for 3 minutes, then REST for 1 minute, etc. until you finish

all reps, distance, or time for each exercise.  

5/13/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 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 10 rounds of:

Air Squat      16-15-14-13-12-11-10-9-8-7 reps

Pushup          4-5-6-7-8-9-10-11-12-13 reps

Then run 200 meters, then begin 10 rounds of:

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

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

Also, pull the tire (walking backward) for 50 meters, and

you can do that at the beginning, middle, or end.  You pick.

50 lbs in the tire.  

5/11/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 10 reps

Same weight all 4 sets.

#2  Do 2 rounds of:

BB Ground to Overhead - 6 reps at 135 lbs

Cable Row - 24 reps at 100 lbs

Double Under - 60 reps

DB Farmer's Walk - 100 meters

Medicine Ball Wall Ball - 24 reps

Sledgehammer VS Tire - 12 reps each side

REST 2 minutes between rounds.

5/10/22

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 (1.5 REP)

5 sets x 6 reps

Start light then add weight by feel.

One rep is all the way down to your chest, then halfway up,

then back down to your chest, then all the way up to lockout.  

#2  Start a timer.

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

Pushup - 60 reps

Goblet Squat - 50 reps

BB Row - 40 reps

 

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

Pullup - 50 reps

Run - 400 meters

Burpee - 30 reps

You are done when you finish all reps, or distance, of 

each exercise.

5/8/22

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

Do as many warmup sets and reps as you like.

Work up to a max single.

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

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

Air Squat                                         24-26-28 reps...

Cable Row                                       15 reps each round at 100 lbs

Bumper Plate Overhead Walk      50 meters each round

American Kettlebell Swing           16-18-20 reps...

BB Nosebreaker                              10 reps each round

DB Hammer Curl                           10 reps each round

Seated DB Shoulder Press              8-10-12 reps...

For the air squats, swings, and db shoulder press, add 2 reps 

each round until you hit 15 minutes.  

5/7/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Back Squat 

Do as many warmup sets and reps as you like.

Work up to a max single.

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

#2  This is continuous work.

In any order and any combination, do:

Sledgehammer VS Tire - 20 reps each side

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

DB Thruster - 50 reps

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

Plank - 2 minutes (elbows and toes)

Tire Pull - 100 meters with 50 lbs in the tire, walking backward

5/5/22

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  With a partner, for 3 rounds, alternate

whole rounds of:

Medicine Wall Ball - 12 reps

Run - 100 meters

Only one partner is working at a time.

Partner A does 12 wall balls and runs 100m.  Then

Partner B does 12 wall balls and runs 100m, etc. 

Then for 3 rounds, alternate whole rounds of:

BB Deadlift - 8 reps

BB Push Press - 8 reps

Then for 3 rounds, alternate whole rounds of:

Inverted Row - 12 reps

Double Under - 24 reps

5/4/22

Warmup - Do 2 rounds of:

DB Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Bench Press

Do as many warmup sets and reps as you like.

Work up to a max single.

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

#2  This is 6 rounds.

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

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

Round 3 is C, D, E and F.

Round 4 is D, E and F.

Round 5 is E and F.

Round 6 is F.

A) Pushup - 60 reps

B) Goblet Squat - 30 reps

C) Cable Row - 20 reps

D) Burpee - 15 reps

E) Pullup - 12 reps

F) DB Bench Press - 10 reps

This is continuous work. 

5/2/22

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 - 6 sets x 3 reps

Start light then try to add weight each set.

#2  Start a timer.

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

DB Row - 10 reps each side at 60 lbs or heavier

Seated DB Shoulder Press - 15 reps

Air Squat - 20 reps

When you are not doing rows, presses, or air squats, 

in any order and any combination, do:

American Kettlebell Swing - 45 reps

Run - 450 meters

5/1/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Back Squat 

Work up to a heavy set of 2 reps

Go heavier than your top set from 4/25/22.

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

#2  This is continuous work.

Do one round of:

DB Farmer's Carry - 200 meters

Double Under - 100 reps

Sledgehammer VS Tire - 25 reps each side

DB Thruster - 40 reps

BB Row - 40 reps

Complete all reps or distance of each exercise 

before you move on to the next exercise.