10/31/22

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 sets x 3 reps.

#2  Do 4 rounds of:

Run                     400-300-200-100 meters

BB Deadlift        4-8-12-16 reps  

Then immediately do 7 rounds of:

DB Incline Bench Press            13-12-11-10-9-8-7 reps

Pullup                                         7-8-9-10-11-12-13 reps

Then immediately do 10 rounds of:

Pushup                  6-7-8-9-10-11-12-13-14-15 reps

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

10/29/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 9 reps

Same weight all 5 sets.

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

Goblet Squat              18-21-24-27-30 reps

DB Hammer Curl      12 reps each round

Tire Pull                     25 meters each round (50 lbs in tire)

BB Push Press            18-15-12-9-6 reps

BB Row                       12 reps each round

BB Nosebreaker         12 reps each round

10/28/22

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 

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.

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

Burpee - 70 reps

DB Thruster - 70 reps

Pushup - 70 reps

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

DB Ground to Overhead - 35 reps each side

Inverted Row - 70 reps

Sledgehammer VS Tire - 35 reps each side

You are done when you finish all reps of each exercise. 

10/26/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 8 reps each side

Same weight all 5 sets.

#2  Do 4 rounds of:

Run - 150 meters

Plank - 45 seconds (elbows and toes)

Double Under - 30 reps

Then REST one minute, then do 4 rounds of:

BB Row - 10 reps

DB Incline Bench Press - 20 reps

Air Squat - 30 reps

10/25/22

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

Do as many warmup reps and sets as you like, then:

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight 

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

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

Medicine Ball Wall Ball       30 reps

Pullup                                     30 reps

Pushup                                    60 reps

BB Deadlift                            15 reps

Goblet Squat                          60 reps

DB Farmer's Walk                150 meters

BB Bench Press                     (see instructions below)

DB Farmer's Walk                150 meters

Goblet Squat                          60 reps

BB Deadlift                            15 reps

Pushup                                    60 reps

Pullup                                     30 reps

Medicine Ball Wall Ball       30 reps

For the bench press, take your bodyweight x 12 (for example,

bodyweight is 200 lbs x 12 = 2400 lbs).  Then do reps with 

any barbell weight you choose until the total weight lifted

(reps x weight on the bar) is equal to that bodyweight multiple.

So in the example of the 200 pound person you could do:

225 lbs x 11 reps = 2475 lbs

135 lbs x 18 reps - 2430 lbs

100 lbs x 24 reps = 2400 lbs

10/23/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 5 sets x 9 reps

Same weight all 5 sets.  

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

as you can of:

DB Thruster                              16 reps

BB Push Press                           12 reps

BB Row                                      12 reps

American Kettlebell Swing     16 reps 

BB Nosebreaker                        12 reps

BB Curl                                      12 reps

24" Box Jump                            8 reps

Only one partner is working at a time.

Partner A does thrusters, then Partner B does push presses.

Partner A does rows, then Partner B does swings.

Partner A does nosebreakers, then Partner B does curls.

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

10/22/22

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 - 6 sets x 2 reps

Start with a moderate weight then add weight each set.

Finish heavier than your top set from 10/16/22.

#2  Start a timer.  At 0:00, 300, 6:00, etc. do 10 Burpees.

When you are not doing Burpees, in any order and any

combination, do:

BB Ground to Overhead - 25 reps

Inverted Row - 50 reps

Pushup - 75 reps

Air Squat - 100 reps

Run - 600 meters

Tire Pull - 100 meters with 50 lbs in the tire

You are done when you finish all reps of ground to 

overhead, row, pushup, air squat, run and tire pull.

10/20/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight all 4 sets.

#2  Do one round of:

Plank - 2 minutes (elbows and toes)

Run 800 meters

Double Under - 100 reps

BB Row - 50 reps

DB Incline Bench Press - 50 reps

Goblet Squat - 75 reps

Finish all reps, time, or distance, of each exercise

before you move on to the next exercise.

10/19/22

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

Do as many warmup reps and sets as you like, then:

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

Go heavier than your top set from 10/13/22.

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

DB Farmer's Walk                   50 meters

Medicine Ball Wall Ball          15 reps 

Pullup                                        12 reps

Pushup                                       24-22-20-18-16 reps

Air Squat                                   24 reps

BB Deadlift                                6 reps

BB Bench Press                         4-6-8-10-12 reps

Use the same weight each round for bench press.

10/17/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do 12 reps of DB Thruster

At 2:00, 6:00, 10:00, etc. do 12 reps of 24" Box Jump

When you are not doing thrusters or box jumps, 

in any order and any combination, do:

Standing BB Shoulder Press - 20 reps

Sledgehammer VS Tire - 30 reps (15 reps each side)

BB Nosebreaker - 40 reps

DB Hammer Curl - 50 reps

Cable Row - 60 reps

10/16/22

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 - 6 sets x 2 reps

Start with a moderate weight then add weight each set.

Finish heavier than your top set of 3 reps from 10/10/22.

#2  Start a timer.  This is 5 rounds.

0:00 - Run                        150 meters each round

1:00 - Goblet Squat        12-14-16-18-20 reps

2:00 - Tire Pull                50-45-40-35-30 seconds 

3:00 - Burpee                   8-10-12-14-16 reps

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

Round 4 starts at 12:00.  Round 5 starts at 16:00.

Round 1 is run 150m, 12 goblet squats, 50 sec tire pull, 8 burpees.

Round 2 is run 150m, 14 goblet squats, 45 sec tire pull, 10 burpees.

Round 3 is run 150m, 16 goblet squats, 40 sec tire pull, 12 burpees.

Round 4 is run 150m, 18 goblet squats, 35 sec tire pull, 14 burpees.

Round 5 is run 150m, 20 goblet squats, 30 sec tire pull, 16 burpees.

For tire pull, 50 lbs in the tire, walking backward, as far as you can.

10/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight for all 4 sets.

#2  In any order and any combination, do:

Goblet Squat - 60 reps

Run - 600 meters

Then rest 1 minute, then in any order and 

any combination, do:

BB Row - 60 reps

Plank - 3 minutes (elbows and toes)

Then rest 1 minute, then in any order and

any combination, do:

DB Incline Bench Press - 60 reps

Double Under - 120 reps

10/13/22

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

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

Go heavier than your top set of 4 reps from 10/7/22.

#2  This is continuous work.  In 20 minutes, do as

many rounds as you can of:

Medicine Ball Wall Ball           16 reps each round

Pullup (Strict or Kipping)       8-10-12 reps... (+2 reps each round)

DB Ground to Overhead          8 reps each side each round

Pushup                                        16-18-20 reps... (+2 reps each round)

BB Deadlift                                 8 reps each round

Air Squat                                    24-26-28 reps... (+2 reps each round)

DB Suitcase Carry (1 DB)         50 meters each round (25 m each hand)

10/11/22

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 12 reps

Same weight all 4 sets.

#2  DB Thruster - 1 set x 30 reps

Then in any order and any combination, do:

Standing BB Shoulder Press - 40 reps

Cable Row - 40 reps at 100 lbs

Bumper Plate Over head Walk - 150 meters

DB Hammer Curl - 40 reps

BB Nosebreaker - 40 reps

DB Shrug - 40 reps

When you finish all reps of standing shoulder press, row,

overhead walk, curl, nosebreaker, and shrug, do:

DB Thruster - 1 set x 30 reps

10/10/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

#1  BB Back Squat - regular tempo

6 sets x 3 reps

Start with a moderate weight then add weight each set.

Finish heavier than your top set from 10/4/22.

#2  This is 6 rounds of continuous work.

BB Ground to Overhead            2-3-4-5-6-7 reps

Burpee                                          17-15-13-11-9-7 reps

Inverted Row                               7-9-11-13-15-17 reps

24" Box Jump                              7 reps each round

Sledgehammer VS Tire              7 reps each side, each round

Tire Pull - 50 lbs in tire              25 meters

10/8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight for all 4 sets.

#2  Do 4 rounds of:

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

1:00 - Goblet Squat - 20 reps

2:00 - BB Row - 15 reps

3:00 - Plank - 45 seconds (elbows and toes)

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

Round 4 starts at 12:00. 

10/7/22

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

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 10/1/22.

#2  This is 6 rounds of continuous work.

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) Pushup - 15 reps

B) BB Deadlift - 9 reps

C) Medicine Ball Wall Ball - 15 reps

D) Pullup - 15 reps (Strict or Kipping)

E) DB Ground to Overhead - 15 reps each side

F) Air Squat - 60

10/5/22

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 sets x 12 reps

Same weight all 4 sets.

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

DB Shrug - 15 reps

Inverted Row - 15 reps

Standing BB Shoulder Press - 15 reps

DB Hammer Curl - 15 reps

Bumper Plate Overhead Walk - 50 meters

Cable Row - 15 reps at 100 lbs

DB Thruster - 15 reps

10/4/22

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

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

6 sets x 3 reps

Start with a moderate weight then add weight each set.

#2  With a partner, in 20 minutes, do as many rounds as you can of:

Partner A - BB Ground to Overhead - 3 reps then Burpee - 9 reps

Partner B - BB Ground to Overhead - 3 reps then Burpee - 9 reps

Partner A - Run - 100 meters then DB Row - 10 reps each side  

Partner B - Run - 100 meters then DB Row - 10 reps each side  

Only one partner is working at a time.  

10/2/22

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

BB Nosebreaker - 10 reps

DB Row - 10 reps each side

DB Incline Bench Press - 15 reps

Goblet Squat - 20 reps

Double Under - 25 reps

Plank - 45 seconds (elbows and toes)

10/1/22

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

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 9/25/22.

#2  Start a timer.

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

BB Deadlift - 8 reps, THEN in any order and any 

combination, do:

Air Squat - 100 reps

Pushup - 100 reps

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

DB Ground to Overhead - 8 reps each side, THEN 

in any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Pullup - 60 reps (strict or kipping)

Keep doing the deadlifts and ground to overheads on the

even minutes until you finish all reps of air squat, pushup,

wall ball and pullup.