8/30/22

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

4 sets x 9 reps

Start somewhat light then add weight each set.

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

as you can of:

DB Thruster                                     16 reps

24" Box Jump                                   8 reps

DB Row - 12 reps each side            12 reps

Bumper Plate Overhead Walk       50 meters

Standing BB Shoulder Press          12 reps

Standing BB Curl                            16 reps

Sledgehammer VS Tire                   8 reps each side

Only one partner is working at a time.  Alternate exercises.

Partner A does thrusters, then Partner B does box jumps.

Partner A does rows, then Partner B does overhead walk.

Partner A does shoulder press, then Partner B does curls.

Partner A does sledgehammer, then Partner B does thrusters, etc. 

60 lbs or heavier for DB Rows. 

8/29/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

4 sets x 9 reps

Start somewhat light then add weight each set.

Finish heavier than your top set of 12 from 8/23/22.

#2  Start a timer.  Do 8 rounds of:

0:00 - Run 100 meters in less than 20 seconds

1:00 - Do 8 Burpees

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

8/27/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Start light then add weight each set.

#2  In any order and any combination, do:

Goblet Squat - 40 reps

BB Nosebreaker - 40 reps

Double Under - 80 reps

Cable Row - 40 reps at 100 lbs

BB Push Press - 40 reps

WORK EVEN minutes.

REST ODD minutes, until you complete all reps.

8/26/22

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

Set 1 - 12 reps at 90% of goal weight for today

Set 2 - 12 reps at goal weight

Set 3 - 12 reps back down at 90%

Go heavier than 8/20/22.

#2  Continuous work.  Do 4 rounds of:

BB Deadlift                          8 reps

Medicine Ball Wall Ball     16 reps

DB Suitcase Carry              100 meters

Pushup                                  30-25-20-15 reps

Strict Pullup                         8 reps

Tire Pull                               25 meters with 50 lbs in tire

BB Bench Press                    3-6-9-12 reps (same weight all rounds)

One DB for the suitcase carry.  Switch hands at 50 meters.  Keep

good posture and try not to lean to the side.  

8/24/22

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 

3 sets x 12 reps

Start somewhat light then add weight for 

sets 2 and 3.

#2  This is continuous work.  Do 3 rounds of:

DB Thruster - 8 reps with 40 pound DB's (or heavier)

Sledgehammer VS Tire - 8 reps each side

Standing BB Shoulder Press - 12 reps

DB Hammer Curl - 12 reps

24" Box Jump - 12 reps

DB Lateral Raise - 16 reps

Run 200 meters

8/23/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

3 sets x 12 reps

Start somewhat light then add weight each set.

Try to finish heavier than 8/17.

#2  Do 10 rounds of:

BB Ground to Overhead    2 reps each round at 135 lbs

DB Row                                1-2-3-4-5-6-7-8-9-10 reps each side

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 2 ground to overhead, 1 row, 6 pushups, 11 air squats.

Round 2 is 2 ground to overhead, 2 rows, 7 pushups, 12 air squats, etc.

DB Rows are 60 lbs or heavier for all reps.

8/21/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Start light then add weight each set.

#2  Do 2 rounds of:

DB Farmer's Walk - 150 meters

Goblet Squat - 25 reps

REST one minute

BB Nosebreaker - 15 reps

Cable Row - 20 reps at 100 lbs

REST one minute

Double Under - 50 reps

BB Push Press - 15 reps

REST one minute

8/20/22

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

Set 1 - 12 reps at 90% of goal weight for today

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

Goal weight should be a moderately heavy 12. 

Leave room to add weight on 8/26 and 9/1.

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

BB Deadlift - 20 reps

Pushup - 60 reps

Pullup - 40 reps

Tire Pull - 100 meters with 50 lbs in the tire

Plank - 100 seconds (elbows and toes)

Inverted Row - 40 reps

Medicine Ball Wall Ball - 40 reps

Finish all reps (or distance) of each exercise before

moving on to the next exercise.

8/18/22

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

3 sets x 12 reps

Start somewhat light, then add weight each set.

#2  Do one round of:

DB Thruster - 12 reps

DB Row - 12 reps each side

24" Box Jump - 16 reps

Sledgehammer VS Tire - 16 reps each side

Standing BB Shoulder Press - 20 reps

Run 400 meters

Standing BB Shoulder Press - 12 reps

Sledgehammer VS Tire - 12 reps each side

24" Box Jump - 16 reps

DB Row - 16 reps each side

DB Thruster - 20 reps

8/17/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

3 sets x 12 reps

Start somewhat light, then add weight each set.

Finish heavier than 8/11.

#2  Start a timer.

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

Pullup - 40 reps

Pushup - 80 reps

Air Squat - 120 reps

ODD minutes, do 8 Burpees

You are done when you finish all reps of pullup, pushup and air squat.

8/15/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Start light then add weight each set.

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

DB Farmer's Walk - 100 meters

Double Under - 50 reps

Cable Row - 20 reps

BB Nosebreaker - 10 reps

Goblet Squat - 20 reps

BB Push Press - 10 reps

8/14/22

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 with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then add weight each set.  Finish heavier than 8/8/22.

#2  Do 8 rounds of:

BB Deadlift        8-7-6-5-4-3-2-1 rep

Pushup               8-10-12-14-16-18-20-22 reps

Then immediately begin 8 rounds of:

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

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

8/12/22

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 

3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3.

#2  This is 6 rounds of continuous work.

Standing BB Shoulder Press         10-9-8-7-6-5 reps

DB Row                                            8 reps each side, each round

Air Squat                                         15-18-21-24-27-30 reps

Sledgehammer VS Tire                  5 reps each side, each round

Round 1 is 10 shoulder presses, 8 rows, 15 air squats, 5 reps sledgehammer.

Round 2 is 9 shoulder presses, 8 rows, 18 air squats, 5 reps sledgehammer.

Round 3 is 8 shoulder presses, 8 rows, 21 air squats, 5 reps sledgehammer, etc. 

8/11/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3.

Not a max set of 12.  Leave room to go up on 8/17 and 8/23.

#2  With a partner, in 18 minutes, do as many rounds as you can of:

BB Ground to Overhead - 10 reps

Burpee - 30 reps

Medicine Ball Wall Ball - 30 reps

Tire Pull - 50 meters with 50 lbs in the tire

Run 200 meters

Only one partner is working at a time.

Number of reps is the total for both partners.  So one partner

could do 5 ground to overheads, then the other partner does 5

reps for 10 total, for example.

Go in order.  Finish all reps of one exercise before moving to the

next exercise.

8/9/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 5 reps

Same weight all 6 sets.

Go heavier than 8/3/22.

#2  This is continuous work.

In any order and any combination, do:

Goblet Squat - 45 reps

BB Push Press - 45 reps

Cable Row - 45 reps at 100 lbs

BB Nosebreaker - 45 reps

American Kettlebell Swing - 45 reps

DB Farmer's Walk - 200 meters

8/8/22

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 with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then add weight each set.

#2  This is continuous work.

Do 4 rounds of:

BB Deadlift - 8 reps

Pushup - 24 reps

Pullup - 12 reps

DB Thruster - 12 reps

Inverted Row - 16 reps

Bumper Plate Overhead Carry - 100 meters

8/6/22

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 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 15 reps

Add weight for set 2 and set 3.

Use the same weight for set 1 and set 4.

#2  This is continuous work.

Do one round of:

DB Lateral Raise - 30 reps

DB Row - 30 reps each side

Double Under - 60 reps

Standing BB Shoulder Press - 30 reps

Standing BB Curl - 30 reps

Air Squat - 60 reps

Finish all reps of each exercise before moving on to the next exercise.  

8/5/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep

4 sets x 5 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) BB Ground to Overhead - 3 reps

B) Burpee - 12 reps

C) Sledgehammer VS Tire - 8 reps each side

D) Medicine Ball Wall Ball - 20 reps

E) Run 300 meters

F) Tire Pull - 50 meters with 50 lbs

8/3/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 5 reps

Same weight all 6 sets.

Go heavier than 7/28/22.

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

Goblet Squat                11-13-15-17 reps...

BB Nosebreaker           11-13-15-17 reps...

Cable Row                    11-13-15-17 reps...

BB Push Press              11-13-15-17 reps...

DB Farmer's Walk      100 meters each round.  

8/2/22

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 (1.5 REP)

5 sets x 6 reps

Start light then add weight each set.

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:

Pullup - 40 reps

Pushup - 60 reps

BB Deadlift - 20 reps

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

DB Bench Press - 40 reps

Inverted Row - 40 reps

DB Thruster - 40 reps