9/29/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 6 reps

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

Finish heavier than your top set from 9/23/22.

#2  Do 3 rounds of:

Cable Row       20-15-10 reps

DB Thruster    10-15-20 reps

Then immediately begin 3 rounds of:

DB Hammer Curl                          20-15-10 reps

Bumper Plate Overhead Walk     50 meters each round

Then immediately begin 3 rounds of:

Inverted Row                               20-15 10 reps

Seated DB Shoulder Press          10-15-20 reps

9/28/22

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

5 sets x 6 reps

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

Finish heavier than your top set from 9/22/22.

#2  Do one round of:

BB Ground to Overhead - 8 reps at 135 lbs

Sledgehammer VS Tire - 11 reps each side

24" Box Jump - 14 reps

DB Row - 17 reps each side

Tire Pull - 50 meters with 50 lbs in the tire

REST one minute

Burpee - 25 reps

REST one minute

Tire Pull - 50 meters with 50 lbs in the tire

DB Row - 17 reps each side

24" Box Jump - 14 reps

Sledgehammer VS Tire - 11 reps

BB Ground to Overhead - 8 reps at 135 lbs

9/26/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start with a moderate weight then 

add weight each set.

#2  Every third minute, do 20 Goblet Squats

(0:00, 3:00, 6:00, etc.).  When you are not

doing goblet squats, in any order and any

combination, do:

Strict Pullup - 40 reps

DB Incline Bench Press - 60 reps

Double Under - 80 reps

Plank - 2 minutes (elbows and toes)

9/25/22

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

5 sets x 4 reps

Set 1 - 4 reps at 90% of your goal weight for today

Set 2 - 4 reps at goal weight

Sets 3, 4 and 5 - 4 reps back down at 90%

Go heavier than your top set of 8 reps from 9/19/22.

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

DB Farmer's Walk - 200 meters

Air Squat - 130 reps

Pushup - 80 reps

BB Deadlift - 30 reps

Medicine Ball Wall Ball - 30 reps

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

Finish all reps of each exercise before moving on to 

the next exercise.  

9/23/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 6 reps

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

#2  Start a timer.  This is continuous work.  

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

DB Thruster              9 reps

Strict Pullup             12 reps

DB Shrug                   15 reps

Goblet Squat             15 reps

BB Push Press           12 reps

DB Hammer Curl     9 reps 

9/22/22

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

5 sets x 6 reps

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

Finish heavier than your top set from 9/16/22.

#2  This is 5 rounds of continuous work.

BB Ground to Overhead          2-3-4-5-6 reps at 135 lbs

DB Row                                       6-7-8-9-10 reps each side

Burpee                                        10-11-12-13-14 reps

Tire Pull with 50 lbs in tire      20-20-30-40-40 seconds

Run                                             200 meters each round

9/20/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start with a moderate weight then

add weight each set.

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

Strict Pullup             10 reps each round

Goblet Squat            10-20-30 reps

Cable Row                20 reps each round

Double Under           60-40-20 reps

BB Nosebreaker        15 reps each round

9/19/22

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

4 sets x 8 reps

Set 1 - 8 reps at 90% of goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than 9/13/22.

#2  Do 2 rounds of:

DB Row - 15 reps each side

Medicine Ball Wall Ball - 25 reps

REST ONE MINUTE

BB Deadlift - 15 reps

Pushup - 35 reps

REST ONE MINUTE

DB Farmer's Walk - 150 meters

Air Squat - 45 reps

REST ONE MINUTE

9/17/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start with a moderate weight, then add

weight each set.

#2  This is continuous work.

In any order and any combination, do:

Strict Pullup - 40 reps

DB Thruster - 40 reps

BB Curl - 40 reps

BB Push Press - 40 reps

Inverted Row - 40 reps

Bumper Plate Overhead Walk - 200 meters

9/16/22

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

5 sets x 6 reps

Start somewhat light then add weight each set.

Finish heavier than your top set of 9 reps from 9/10/22.

#2  In 18 minutes, with a partner, do as many rounds 

as you can of:

Run 100 meters

Tire Pull - 25 meters with 50 lbs in the tire

BB Ground to Overhead - 4 reps at 135 lbs

DB Row - 12 reps at 60 lbs or heavier

Burpee - 12 reps

24" Box Jump - 12 reps

Sledgehammer VS Tire - 8 reps each side

Only one partner is working at a time.

ALTERNATE EXERCISES between partners.

Partner A runs, then Partner B does tire pull.

Partner A does ground to overhead, then Partner B rows, etc.

9/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  Start a timer.

EVEN minutes - American Kettlebell Swing - 10 reps

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

Goblet Squat - 50 reps

DB Incline Bench Press - 50 reps

Cable Row - 50 reps at 100 lbs

Double Under - 75 reps

During even minutes, you only do the kettlebell swings.

You are done when you finish all reps of goblet squat, 

incline bench press, row, and double under.  

9/13/22

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

4 sets x 8 reps

Set 1 - 8 reps at 90% of goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than 9/7/22.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F.

Round 2 - Do A, B, C, D and E.

Round 3 - Do A, B, C and D.

Round 4 - Do A, B and C.

Round 5 - Do A and B.

Round 6 - Do A.

A) DB Ground to Overhead - 7 reps each side

B) Medicine Ball Wall Ball - 12 reps

C) DB Row - 15 reps each side

D) Pushup - 30 reps

E) Air Squat - 50 reps

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

9/11/22

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 with a moderate weight then add weight each set.

Finish heavier than 9/5/22.

#2  Do 5 rounds of:

BB Curl                                        20-16-12-8-4 reps

Standing BB Shoulder Press      4-8-12-16-20 reps

Then REST 1 minute, then do 2 rounds of:

Strict Pullup - 15 reps

BB Overhead Walk - 50 meters

Then REST 1 minute, then do 5 rounds of:

Inverted Row      20-16-12-8-4 reps 

DB Thruster        4-8-12-16-20 reps

9/10/22

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 from 9/4/22.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. - Run 150 meters

At 2:00, 6:00, 10:00, etc. - Tire Pull (as far as you can in 30 seconds)

When you are not running or pulling the tire, in any order and any

combination, do:

Burpee - 60 reps

DB Row - 60 reps each side (60 pounds or heavier)

You are done when you finish all reps of burpee and row.

Tire pull is walking backward, with 50 lbs in the tire.

9/8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  Do 2 rounds of:

BB Nosebreaker - 15 reps

Goblet Squat - 20 reps 

REST one minute

DB Incline - 20 reps

Cable Row - 20 reps at 100 lbs

REST one minute

Double Under - 50 reps

American Kettlebell Swing - 25 reps

REST one minute

9/7/22

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 - 8 reps at 90% of your goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than your top set of 12 from 9/1/22.

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

BB Deadlift - 10 reps

Medicine Ball Wall Ball - 20 reps

Strict Pullup - 10 reps

BB Push Press - 10 reps

DB Suitcase Carry - 50 meters (25 meters each hand)

Air Squat - 30 reps

Pushup - 30 reps

9/5/22

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 set x 9 reps

Start somewhat light then add weight each set.

Finish heavier than 8/30/22.

#2  This is continuous work.

Do 3 rounds of:

DB Thruster                                 20-15-10 reps

DB Row                                         10 reps each round

24" Box Jump                              10 reps each round

Standing BB Shoulder Press      10-15-20 reps

Sledgehammer vs Tire                10 swings each side

BB Curl                                         10 reps

9/4/22

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 from 8/29/22.

#2  Start a timer.  At 0:00, 3:00, 6:00, etc. do 

3 reps of BB Ground to Overhead with 135 lbs.

When not doing ground to overheads, in any

order and any combination, do:

Burpee - 40 reps

Run - 500 meters

Tire Pull - 100 meters with 50 lbs in the tire

Inverted Row - 40 reps

9/2/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  This is one round.  Do all reps of each exercise

before moving on to the next exercise.

Cable Row - 25 reps at 100 lbs

Double Under - 85 reps

BB Nosebreaker - 25 reps

Goblet Squat - 45 reps

DB Incline Bench Press - 25 reps

American Kettlebell Swing - 45 reps

9/1/22

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 your goal weight for today

Set 2 - 12 reps at your goal weight

Set 3 - 12 reps back down at 90%

Go heavier than 8/26/22.

#2  DB Suitcase carry for 200 meters,  one DB,

switching sides every 50 meters.  

Then immediately begin 3 rounds of:

Medicine Ball Wall Ball      16 reps

Strict Pullup                         10 reps

Then immediately begin 3 rounds of:

Pushup            24 reps

BB Deadlift     8 reps

Then immediately begin 3 rounds of:

BB Push Press     12 reps

Air Squat             32 reps