7/31/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps 

Seated DB Shoulder Press - 12 reps 

Goblet 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

Add weight for set 2 and set 3.

Use the same weight for set 1 and set 4.  

#2  In any order and any combination, do:

DB Lateral Raise - 40 reps

DB Row - 30 reps each side (60 pound DB, or heavier)

Double Under - 100 reps

Then rest 2 minutes, then in any order and any 

combination, do:

Standing BB Shoulder Press - 60 reps

Standing BB Curl - 60 reps

Air Squat - 60 reps

Same BB and same weight for shoulder press and curls.

This should be pretty light.  

7/30/22

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  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jumps

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 3 rounds of:

Run 200 meters

Burpee - 12 reps

Then immediately do 3 rounds of:

Sledgehammer VS Tire - 8 reps each side

Medicine Ball Wall Ball - 16 reps

Then immediately do 3 rounds of:

Tire Pull - 25 meters with 50 lbs in the tire

BB Ground to Overhead - 6 reps at 135 lbs

7/28/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

Go heavier than 7/22/22.

#2  This is continuous work.

Do 4 rounds of:

Cable Row - 16 reps

1 Arm DB Bench Press - 8 reps each side

BB Back Squat - 12 reps at 30% of 1RM

BB Overhead Hold - 30 seconds 

Same weight and same barbell for squat and 

overhead hold.

7/27/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps 

Goblet Squat - 12 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max single.

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

#2  With a partner, in 16 minutes, do as many rounds 

as you can of:

Pullup - 12 reps

BB Deadlift - 8 reps

Pushup - 20 reps

DB Incline Bench Press - 16 reps

Inverted Row - 16 reps

DB Suitcase Carry - 50 meters (one DB)

DB Thruster - 16 reps

Partners ALTERNATE EXERCISES.

Partner A does pullups then Partner B does deadlifts.

Partner A does pushups, then Partner B does DB Incline.

Partner A does inverted rows, Partner B does suitcase.

Partner A does thrusters, Partner B does pullups, etc.

7/25/22

Warmup - With light weights, do 2 rounds of:

DB Row - 9 reps each side

DB Bench Press - 12 reps

Goblet Squat - 15 reps

#1  Standing BB Shoulder Press 

Work up to a heavy set of 4 reps.

Go heavier than 7/19/22.

Then take off 10% and do 5 more sets x 4 reps.

#2  Do one round of:

Plank - 90 seconds

Double Under - 70 reps

Air Squat - 50 reps

Seated DB Shoulder Press - 30 reps

DB Row - 15 reps each side

REST 2 minutes

DB Row - 15 reps each side

Seated DB Shoulder Press - 30 reps

Air Squat - 50 reps

Double Under - 70 reps

Plank - 90 seconds

7/24/22

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

Do as many warmup reps and sets as you like.

Work up to a max single.

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

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. run 100 meters

At 2:00, 6:00, 10:00 etc. do 10 Burpees

When you are not running or doing burpees, in any order

and any combination, do:

BB Ground to Overhead - 12 reps at 135 lbs

Sledgehammer VS Tire - 24 reps each side

24" Box Jump - 36 reps

Medicine Ball Wall Ball - 48 reps

Tire Pull - 75 meters with 50 lbs in the tire

7/22/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

#2  This is 3 rounds of continuous work.

Close Grip Pushup                    24-18-12 reps

Cable Row                                  12-18-24 reps

Goblet Squat                              20 reps each round

DB Farmer's Walk                    100 meters each round

BB Nosebreaker                         24-18-12 reps

American Kettlebell Swing      12-18-24 reps

7/21/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

6 sets x 2 reps

Start with a moderate weight, then try to add weight each set.

#2  Do 2 rounds of:

Pullup - 18 reps

Pushup - 36 reps

REST one minute

BB Deadlift - 12 reps

DB Incline Bench Press - 24 reps

REST one minute

Inverted Row - 18 reps

DB Thruster - 24 reps

REST one minute

7/19/22

Warmup - With light weights, do 2 rounds of:

DB Row - 9 reps each side

DB Bench Press - 12 reps

Goblet Squat - 15 reps

#1  Standing BB Shoulder Press

Work up to a moderately heavy set of 4 reps.

Go heavier than 7/13/22.

Then take off 10% and do 5 more sets x 4 reps.

#2  This is continuous work.  

In any order and any combination, do:

Plank - 3 minutes

Double Under - 120 reps

Air Squat - 80 reps

Seated DB Shoulder Press - 40 reps

DB Row - 40 reps

Sledgehammer VS Tire - 20 reps each side

7/18/22

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

3 sets x 2 reps at 87.5% of 1RM

3 sets x 2 reps at 92.5% of 1RM

#2  Start a timer.  This is 4 rounds.

0:00 - Tire Pull              20-30-40-50 seconds (50 lbs in tire)

1:00 - Burpee                 8-11-14-17 reps

2:00 - Run                      100-150-150-200 meters

3:00 - Goblet Squat      14-17-20-23 reps

Round 1 is 20 seconds of tire pull, 8 burpees, run 100m, 14 goblet squats.

Round 2 is 30 seconds of tire pull, 11 burpees, run 150m, 17 goblet squats.

Round 3 is 40 seconds of tire pull, 14burpees, run 150m, 20 goblet squats.

Round 4 is 50 seconds of tire pull, 17 burpees, run 200m, 23 goblet squats.

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

7/16/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

#2  This is continuous work.  Do 3 rounds of:
American Kettlebell Swing - 20 reps

Close Grip Pushup - 20 reps (thumbs about 2" apart)

Cable Row - 20 reps at 100 lbs

Goblet Squat - 20 reps

BB Nosebreaker - 20 reps

DB Waiter's Walk - 100 meters (2 DB's, switch hands at 50m)

7/15/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

6 sets x 3 reps

Start with a moderate weight then try to add weight each set.

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

rounds as you can of:

Pullup - 8 reps

Medicine Ball Wall Ball - 8 reps

One partner is working at a time. 

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

pullups and wall balls.

#3  Pushup - 120 reps

Break it up however you like.

Just try to work as quickly as you can to finish all 120 reps.

7/13/22

Warmup - With light weights, do 2 rounds of:

DB Row - 9 reps each side

DB Bench Press - 12 reps

Goblet Squat - 15 reps

#1  Standing BB Shoulder Press 

Work up to a moderately heavy set of 4 reps.

Then take off 10% and do 5 more sets x 4 reps.

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

Plank - 2 minutes (elbows and toes)

Double Under - 80 reps

Air Squat - 80 reps

Seated DB Shoulder Press - 40 reps

BB Row - 40 reps

Burpee - 20 reps

7/12/22

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

1 set x 2 reps at 75% of 1RM

1 set x 2 reps at 80%

1 set x 2 reps at 85%

1 set x 2 reps at 90%

1 set x 2 reps at 95%

#2  Do 2 rounds of:

DB Thruster - 20 reps 

Sledgehammer VS Tire - 15 reps each side

Run - 300 meters

DB Farmer's Walk - 150 meters

REST one minute

24" Box Jump - 20 reps

DB Ground to Overhead - 15 reps each side

Plate Front Raise - 20 reps

Inverted Row - 15 reps

REST one minute

7/10/22

Do 3 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  Start a timer.  At 0:00, 3:00, 6:00, etc. do 15 reps of

American Kettlebell Swing.  When you are not doing swings,

in any order and any combination, do:

Goblet Squat - 60 reps

BB Nosebreaker - 40 reps

Cable Row - 40 reps

Plate Overhead Walk - 150 meters

7/9/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

6 sets x 3 reps

Start with a moderate weight then try to add weight each set.

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

BB Deadlift                                    15-12-9-6 reps

DB Incline                                      15 reps

Pullup                                             12 reps

Medicine Ball Wall Ball               12-15-18-21 reps

Tire Pull with 50 lbs in tire          25 meters

Pushup                                            25 reps

7/7/22

Warmup - With light weights, do 2 rounds of:

DB Row - 9 reps each side 

DB Bench Press - 12 reps 

Goblet Squat - 15 reps 

#1  Standing BB Shoulder Press

Work up to a heavy set of 6 reps.

Go heavier than 7/1/22.

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

#2  Do 3 rounds of:

Double Under    60-40-20 reps

Plank                  40-60-80 seconds

Then REST one minute. Then do 3 rounds of:

Air Squat                                30-35-40 reps

Seated DB Shoulder Press    20-15-10 reps

Then REST one minute. Then do 3 rounds of:

BB Row           16-12-8 reps

Burpee             8-12-16 reps

The first 3 rounds are 60 double unders and plank 

for 40 seconds, then 40 double unders and plank for 

60 seconds, then 20 double unders and plank for 80 

seconds.

7/6/22

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 

6 sets x 2 reps at 87.5% of 1RM

#2  Start at timer.

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

in any order and any combination, do:

Inverted Row - 40 reps

DB Thruster - 40 reps

Sledgehammer VS Tire - 20 reps each side

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

in any order and any combination, do:

DB Farmer's Walk - 200 meters

Run - 400 meters

BB Ground to Overhead - 15 reps at 135 lbs

You are done when you finish all reps/distance of

row, thruster, sledgehammer, farmer's walk, run and

ground to overhead.

7/4/22

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 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) American Kettlebell Swing - 10 reps

B) Close Grip Pushup - 12 reps

C) Cable Row - 15 reps

D) Goblet Squat - 20 reps

E) Double Under - 30 reps

F) DB Waiter's Walk - 100 meters 

For the waiter's walk, DB in each hand, 50 meters with

right hand overhead, 50 meters with left hand overhead.

7/3/22

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

6 sets x 3 reps

Start with a moderate weight then try to add weight each set.

#2  Do 2 rounds of:

BB Deadlift - 12 reps

DB Incline Bench Press - 20 reps

Pullup - 25 reps

Medicine Ball Wall Ball - 25 reps

DB Hammer Curl - 20 reps

Tire Pull - 50 meters with 50 lbs in the tire

REST 2 minutes between rounds.  

#3  Pushup - 100 reps

Break it up however you like.  Just try to work

as quickly as you can to finish all 100 reps.

7/1/22

Warmup - Do 2 rounds of:

DB Row - 9 reps each side (light weight)

DB Bench Press - 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.

Go heavier than 6/25/22.

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

#2  This is 3 rounds.

BB Row                                     10-13-16 reps

Air Squat                                  25-35-45 reps

Seated DB Shoulder Press      10-13-16 reps

Double Under                           25-35-45 reps

Burpee                                       10-13-16 reps

REST at least one minute between rounds.

Round 1 is 10 rows, 25 air squats, 10 presses, 25 double unders, 10 burpees.

Round 2 is 13 rows, 35 air squats, 13 presses, 35 double unders, 13 burpees.

Round 3 is 16 rows, 45 air squats, 16 presses, 45 double unders, 16 burpees.