6/30/22

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 4 reps at 70% of 1RM

1 set x 4 reps at 75%

1 set x 4 reps at 80%

1 set x 4 reps at 85%

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

#2  Do one round of:

Inverted Row - 20 reps

DB Thruster - 20 reps

Sledgehammer VS Tire - 10 reps each side

DB Suitcase Carry - 100 meters

Run - 200 meters

REST one minute

DB Ground to Overhead - 20 reps each side

REST one minute

Run - 200 meters

DB Suitcase Carry - 100 meters

Sledgehammer VS Tire - 10 reps each side

DB Thruster - 20 reps

Inverted Row - 20 reps

6/28/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 6 reps

Start with a moderate weight, then add weight by feel.

#2  This is 4 rounds, with a partner.  One round is:

Partner A does American Kettlebell Swing - 15 reps, then Cable Row - 15 reps

Then Partner B does American Kettlebell Swing - 15 reps, then Cable Row - 15 reps

Partner A does Goblet Squat - 20 reps, then BB Nosebreaker - 10 reps

Then Partner B does Goblet Squat - 20 reps, then BB Nosebreaker - 10 reps

Only one partner is working at a time.  Each partner does 2 exercises, then the other

partner does 2 exercises, back and forth for 4 rounds.  

6/27/22

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 with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then add weight each set.

#2  Start a timer.  In 15 minutes, do as many rounds as you can of:

BB Deadlift - 6 reps

Pushup - 18 reps

Pullup - 9 reps

Medicine Ball Wall Ball - 15 reps

BB Curl - 12 reps

Tire Pull - 25 meters with 50 lbs in the tire

#3  BB Rack Press

5 sets x 6 reps

Start light then add weight each set.  

6/25/22

Warmup - Do 2 rounds of:

DB Row - 9 reps each side (light weight)

DB Bench - 12 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  Standing BB Shoulder Press

Work up to a moderately heavy set of 6 reps.

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

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

Burpee - 20 reps

BB Row - 30 reps

Seated DB Shoulder Press - 40 reps

Air Squat - 50 reps

Double Under - 60 reps

Plank - 2 minutes

Finish all reps of each exercise before moving on 

to the next exercise.  

6/24/22

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

5 sets x 4 reps at 82.5% of 1RM

1 set x 4+ reps at 82.5%

For the set of 4+, leave at least one rep in the tank.

Don't go to failure.

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

DB Thruster                          18-16-14-12 reps

BB Ground to Overhead      2-4-6-8 reps at 135 lbs

Run                                         200 meters

DB Farmer's Walk                100 meters

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

Inverted Row                         14-12-10-8 reps 

6/22/22

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  In any order and any combination, do:

Cable Row - 30 reps at 100 lbs

1 Arm DB Bench Press - 30 reps each side

Goblet Squat - 60 reps

BB Nosebreaker - 30 reps

American Kettlebell Swing - 30 reps

Double Under - 60 reps

Work 5 minutes, REST 1 minute, work 5 minutes, 

REST 1 minute, etc. until you complete all reps.

6/21/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps each side (light weight)

BB Bench Press - 12 reps (light weight)

Goblet Squat - 12 reps (light weight)

#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  Do 3 rounds of:

BB Deadlift - 10 reps

Pushup - 25 reps

REST ONE MINUTE

Pullup - 15 reps

Medicine Ball Wall Ball - 20 reps

REST ONE MINUTE

#3  BB Rack Press 

5 sets x 6 reps

Start light then add weight each set. 

6/19/22

Warmup - Do 2 rounds of:

DB Row - 8 reps each side (light weight)

DB Bench Press - 12 reps (light weight)

Goblet Squat - 16 reps (light weight)

#1  Standing BB Shoulder Press

Work up to a heavy set of 8 reps.

Then take off 10% and do 3 more sets x 8 reps.

#2  Start a timer.  Do 3 rounds of:

0:00 - Air Squat - 30 reps, then Seated DB Shoulder Press - 15 reps

2:00 - BB Row - 15 reps, then Burpee - 15 reps

4:00 - Double Under - 30 reps, then Plank - 45 seconds

Round 2 starts at 6:00.  Round 3 starts at 12:00.

  

6/18/22

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 6 reps at 65% of 1RM

1 set x 6 reps at 70% 

1 set x 6 reps at 75% 

1 set x 6 reps at 80%

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

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do 4 reps of BB Ground to Overhead at 135 lbs

At 2:00, 6:00, 10:00, etc. do 8 reps of DB Thruster

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

and any combination:

Run - 400 meters

DB Farmer's Walk - 200 meters

Sledgehammer VS Tire - 24 reps each side

Inverted Row - 36 reps (heels on bench)

6/16/22

Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

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

Same weight all 4 sets.

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

rounds as you can of:

Cable Row - 15 reps

American Kettlebell Swing - 15 reps

Goblet Squat - 15 reps

1 Arm DB Bench Press - 8 reps each side

BB Nosebreaker - 12 reps

DB Ground to Overhead - 8 reps each side

Double Under - 30 reps

ALTERNATE EXERCISES between partners.

Partner A does cable rows, then Partner B does swings.

Partner A does goblet squats, then Partner B does bench press.

Partner A does nosebreakers, then Partner B does ground to overhead.

Partner A does double unders, then Partner B does cable rows, etc.

6/15/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)
DB Bench Press - 12 reps (light weight)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then try to add weight each set.

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

BB Deadlift                            4 reps each round

Pushup                                   20-18-16-14-12 reps

Pullup                                     7 reps each round

Medicine Ball Wall Ball       10 reps

Tire Pull                                 25 meters with 50 lbs in the tire

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

6/13/22

Warmup - Do 2 rounds of:

DB Row - 8 reps each side (light weight)

DB Bench Press - 12 reps (light weight)

Goblet Squat - 16 reps (light weight)

#1  Standing BB Shoulder Press

Work up to a moderately heavy set of 8 reps.

Go heavier than 6/7/22.

Then take off 10% and do 3 more sets x 8 reps.

#2  This is continuous work.

Do 10 rounds of:

Air Squat                                 12 reps each round

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

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

Seated DB Shoulder Press      6 reps each round

6/12/22

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

4 sets x 6 reps at 77.5% of 1RM

1 set x 6+ reps at 77.5%

For the set of 6+, leave about 2 reps in the tank.

Don't go to failure.  

#2  This is continuous work.

Do one round of:

BB Ground to Overhead - 12 reps at 135 lbs

Run - 400 meters

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

Sledgehammer VS Tire - 20 reps each side

Inverted Row - 40 reps

DB Thruster - 40 reps

For the suitcase carry and sledgehammer, switch sides

as often as you want, just finish the distance/reps before

you move on to the next exercise.  

6/10/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

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

Same weight all 4 sets.

#2  Start a timer. This is 3 rounds.

0:00 - Cable Row                               16-20-24 reps

1:00 - Goblet Squat                           16-20-24 reps

2:00 - 1 Arm DB Bench Press            8-10-12 reps each side

3:00 - American Kettlebell Swing    16-20-24 reps

4:00 - 24" Box Jump                          16-20-24 reps

Round 2 starts at 5:00.  Round 3 starts at 10:00.

6/9/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

DB 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.

Try to finish heavier than 6/3/22.

#2  Start a timer. 

From 0:00 - 2:00, 4:00 - 6:00, 8:00 - 10:00, etc.

in any order and any combination, do:

BB Deadlift - 20 reps

Pullup - 40 reps

Medicine Ball Wall Ball - 60 reps

From 2:00 - 4:00, 6:00 - 8:00, 10:00 - 12:00, etc.

in any order and any combination, do:

Pushup - 80 reps

Tire Pull - 100 meters with 50 lbs in tire

Run - 400 meters

You are done when you finish all reps/distance

 of deadlift, pullup, wall ball, pushup, tire pull, 

and run.

#3  BB Incline Bench Press

4 sets x 9 reps

Start light then add weight.

Try to finish heavier than 6/3/22.

6/7/22

Warmup - Do 2 rounds of:

DB Row - 8 reps each side (light weight)

DB Bench Press - 12 reps (light weight)

Goblet Squat - 16 reps

#1  Standing BB Shoulder Press

Work up to a moderately heavy set of 8 reps.

Then take off 10% and do 3 more sets x 8 reps.

#2  Do 2 rounds of:

Burpee - 15 reps

BB Row - 15 reps

Seated DB Shoulder Press - 15 reps

Air Squat - 50 reps

Double Under - 50 reps

Plank - 90 seconds

REST 2 minutes between rounds.  

6/6/22

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 8 reps at 65% of 1RM

1 set x 8 reps at 70% 

1 set x 8 reps at 75%

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

#2  This is 6 rounds.

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

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

Round 1 is C, D, E and F.

Round 1 is D, E and F.

Round 1 is E and F.

Round 1 is F.

A) Run 400 meters

B) DB Suitcase Carry - 100 meters (switch hands at 50)

C) Sledgehammer VS Tire - 10 reps each side

D) DB Thruster - 15 reps

E) Inverted Row - 12 reps

F) BB Ground to Overhead - 3 reps

REST ONE MINUTE between rounds.  

6/4/22

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  This is continuous work.  Do 5 rounds of:

DB Row                               8-10-12-14-16 reps         

Goblet Squat                      22-20-18-16-14 reps

1 Arm DB Bench Press      10 reps each side

24" Box Jump                    10 reps

6/3/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

DB 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.

Try to finish heavier than 5/28/22.

#2  This is continuous work.  

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

Pullup - 12 reps

Medicine Ball Wall Ball - 18 reps

BB Deadlift - 6 reps 

Run - 150 meters

Pushup - 24 reps

Tire Pull - 25 meters with 50 lbs in the tire

#3  BB Incline Bench Press 

4 sets x 9 reps

Start light then add weight each set.

Try to finish heavier than 5/28/22.

6/1/22

Warmup - Do 2 rounds of:

DB Row - 8 reps each side (light weight)

DB Bench - 12 reps (light weight)

Air Squat - 16 reps

#1  Standing BB Shoulder Press

Work up to a heavy set of 10 reps.

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

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

Burpee - 20 reps

BB Row - 20 reps

BB Push Press - 20 reps

Air Squat - 80 reps

Double Under - 80 reps

DB Farmer's Walk - 200 meters