11/30/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Air Squat - 12 reps

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a moderately heavy set of 6 reps.

Go heavier than your top set of 10 reps from 11/24.

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

#2  BB Back Squat 3 sets x 10 reps at 90% of your

top set of 10 reps from 11/27.

#3  Working with a partner.  Each partner will do:

      Pushup                 10 sets x 16 reps

      Pullup                   8 sets x 10 reps

      Goblet Squat        6 sets x 20 reps

You alternate sets with your partner. 

Only one partner is working at a time, Partner B rests while

Partner A works, and vice versa.  

Partner A does 16 pushups, then Partner B does 16 pushups,

alternating back and forth until each partner has done 10 sets.

Then immediately begin the pullups.

Partner A does 10 pullups, then Partner B does 10 pullups, 

alternating back and forth until each partner has done 8 sets.

Then immediately begin the goblet squats.

Partner A does 20 goblet squats, then Partner B does 20 goblet squats,

alternating back and forth until each partner has done 6 sets.

11/28/22

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 - 4 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2, 3, and 4.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep,

pause at the bottom for one second, and pause at

the top for one second.

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

Tire Pull                                 25 meters with 50 lbs in the tire

DB Hammer Curl                  20 reps (both sides at the same time)

Plank                                       60 seconds (elbows and toes)

DB Lateral Raise                   30-20-10 reps

Air Squat                                40 reps

BB Nosebreaker                     20 reps

BB Row                                   15 reps

Seated DB Shoulder Press    10-20-30 reps

11/27/22

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 set of 10 reps.  Go heavier than

11/21/22.  Then take off 10% and do 3 more sets x 10 reps.

#2  BB Bench Press - 3 sets x 10 reps at 90% of your top 

weight from 11/24/22.

#3  Start a timer.

A) EVEN minutes, do 15 reps of Goblet Squat

When you are not doing goblet squats, you are running.

You are done with Part A after you run a total of 600 meters.

Then immediately begin:

B) EVEN minutes, do Inverted Row - 15 reps

When you are not doing inverted rows, you are doing burpees.

You are done with Part B after you do 60 burpees.  

Then immediately begin:

C) EVEN minutes, do Sledgehammer VS Tire - 7 reps each side

When you are not doing sledgehammer vs tire, you are doing

pushups.  You are done with Part C after you do 100 pushups.

11/25/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 1 set x 10 reps

Do as many warmup reps and sets as you like.

Work up to a heavy set of 10 reps.

Go heavier than 11/19/22.

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

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

Cable Row                              15 reps

Air Squat                                30 reps

DB Incline Bench Press         25-20-15-10 reps

Double Under                         45 reps

DB Farmer's Walk                100 meters

DB Thruster                           10-15-20-25 reps

11/24/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max set of 10 reps.  Go heavier than

your top set from 11/18/22.  Then take off 10% and 

do 3 more sets x 10 reps.

#2  BB Back Squat - 3 sets x 10 reps at 90% of your

top weight from 11/21/22.

#3  Do 15 reps of BB Ground to Overhead.

Then immediately begin 5 rounds of:

DB Row - 12 reps each side

Pushup - 21 reps

Then REST at least 2 minutes.

Then do 15 reps of BB Ground to Overhead.

Then immediately begin 5 rounds of:

Strict Pullup - 8 reps

Medicine Ball Wall Ball - 14 reps

11/22/22

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 - 4 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2, 3, and 4.  

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, 

pause at the bottom for one second, and pause at

the top for one second.  

#3  In 20 minutes, do as many rounds as you can of:

Tire Pull                                 25 meters (50 lbs in tire)

Seated DB Shoulder Press   15 reps

BB Row                                  15 reps

Plank (elbows and toes)       45 seconds

Air Squat                               25 reps

DB Shrug                               15 reps

BB Nosebreaker                    15 reps

DB Hammer Curl                 15 reps

11/21/22

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 heavy set of 10 reps. Go heavier

than 11/15/22, but leave room to go up on 11/27/22.

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

#2  BB Bench Press - 3 sets x 10 reps at 90% of your

top weight from 11/18/22.

#3  Start a timer.

At 0:00, 3:00, 6:00, etc. do:

Goblet Squat - 15 reps

Run - 100 meters

When you are not doing goblet squats or running,

in any order and any combination, do:

Burpee - 60 reps

Inverted Row - 60 reps

Close Grip Pushup - 60 reps (thumbs about 2" apart)

Sledgehammer VS Tire - 30 reps each side

American Kettlebell Swing - 60 reps

11/19/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 1 set x 10 reps

Do as many warmup reps and sets as you like.

Work up to one moderately heavy set of 10 reps.

Go heavier than 11/13/22.

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

#3  Do 4 rounds of:

DB Farmer's Walk              150-150-100-100 meters

DB Incline Bench Press      14-16-18-20 reps

(Add weight each round to the Farmer's Walk.)

Then immediately do 7 rounds of:

Double Under           16-18-20-22-24-26-28 reps

Air Squat                   28-26-24-22-20-18-16 reps

Then immediately begin 10 rounds of:

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

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

11/18/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps (35% of 1RM)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work your way up to a heavy set of 10 reps 

(heavier than your top set from 11/12/22,

but still leave room to go up in weight on 11/24).

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

#2  BB Back Squat 3 sets x 10 reps at 90% of 

your top weight from 11/15/22.

#3  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) DB Ground to Overhead - 8 reps each side

B) 24" Box Jump - 12 reps

C) Pushup - 24 reps

D) Cable Row - 24 reps

E) Walk 150 meters with a heavy DB

F) Medicine Ball Wall Ball - 36 reps

The walk is one dumbbell, carry it however you like.  

11/16/22

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 - 3 sets x 12 reps

Start with a moderate weight, then add weight for

sets 2 and 3.

#2  Pullup - 30 total reps

Break this up however you want.  For each rep, 

pause at the bottom for one second, and pause at

the top for one second.  

#3  Do one round of:

Tire Pull                       50 meters with 50 lbs in tire

Air Squat                      75 reps

Seated DB Sh. Press    25 reps

BB Row                        25 reps

BB Nosebreaker          20 reps

DB Hammer Curl         20 reps

REST ONE MINUTE

DB Hammer Curl        20 reps

BB Nosebreaker         20 reps

BB Row                       25 reps

Seated DB Sh. Press   25 reps

Air Squat                    75 reps

Tire Pull                      50 meters with 50 lbs in tire

11/15/22

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 your way up to a moderately heavy set of 10 reps.

Not a max.  Leave room to go up on 11/21 and 11/27.

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

#2  BB Bench Press - 3 sets x 10 reps at 90% of your top 

weight from 11/12/22.

#3  With a partner, in 20 minutes, do as many rounds 

as you can of:

Run                                         150 meters

Burpee                                    12 reps

DB Incline Bench Press        16 reps

Inverted Row                         16 reps

American Kettlebell Swing  16 reps

Goblet Squat                          20 reps

Sledgehammer VS Tire         8 reps each side

ALTERNATE EXERCISES.  

Partner A runs, then Partner B does burpees.

Partner A does db incline, then Partner B does rows.

Partner A does swings, then Partner B does goblets.

Partner A does Sledgehammer, then Partner B runs, etc. 

11/13/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 1 set x 10 reps

Do as many warmup reps and sets as you like.

Work up to one moderately heavy set.

Save room to go heavier on 11/19 and 11/25. 

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

#3  In 10 minutes, do as many rounds as you can of:

DB Thruster        10 reps

DB Row                10 reps each side

Double Under      30 reps

Then REST 1 minute.  

Then, in 10 minutes, do as many rounds as you can of:

Air Squat                                25 reps

DB Incline Bench Press        15 reps

DB Farmer's Walk                50 meters

11/12/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

Bench - 12 reps at 35% of 1RM

Goblet - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work your way up to a moderately heavy set of 10 reps.

Not a max.  Leave room to add weight on 11/18 and 11/24.

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

#2  BB Back Squat 

3 sets x 10 reps at 60% of 1RM

#3  Do 4 rounds of:

BB Ground to Overhead       9-7-5-3 reps at 135 lbs

Pushup                                    25 reps

Cable Row                              20 reps at 100 lbs

Medicine Ball Wall Ball        15 reps

REST at least one minute between rounds.

11/10/22

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

Do as many warmup reps and sets as you like.

Then do 5 sets x 6 reps at the same weight.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. do Tire Pull for 30 seconds

At 2:00, 6:00, 10:00 etc. do Seated DB Shoulder Press - 12 reps

When you are not doing tire pulls or shoulder presses, in any

order and any combination, do:

Air Squat - 75 reps

BB Row - 50 reps

BB Nosebreaker - 50 reps

BB Curl - 50 reps

11/9/22

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 continuous work.  Do 6 rounds of:

Run 150 meters

Burpee - 10 reps

Then immediately begin 6 rounds of:

Goblet Squat - 24 reps

Pullup - 12 reps

11/7/22

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.  Go heavier than 11/1/22.

#2  This is continuous work. 

In any order and any combination, do:

DB Thruster                       60 reps

Plank                                   3 minutes (elbows and toes)

Sledgehammer VS Tire     30 reps each side

Air Squat                            90 reps

BB Row                               60 reps

Double Under                     150 reps

11/6/22

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 with a light weight then add weight each set.

#2  In 20 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball         12-13-14 reps...

Pullup                                       8-9-10 reps...

Run                                           150 meters each round

BB Deadlift                               4-5-6 reps...

Pushup                                      16-17-18 reps...

DB Suitcase Carry                   50 meters each round

Add one rep each round, to each exercise.

Run and suitcase carry are the same distance each round.

Suitcase carry is one DB.  Switch hands at 25 meters.

11/4/22

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  In any order and any combination, do:

BB Row - 60 reps

BB Nosebreaker - 60 reps

Air Squat - 120 reps

REST 2 minutes.  

Then, in any order and any combination, do:

BB Push Press - 60 reps

DB Hammer Curl - 60 reps

Tire Pull - 150 meters with 50 pounds in the tire

11/3/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

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

ODD minutes - Box Jump

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  Continuous work. Do 3 rounds of:

Bumper Plate Overhead Walk    100 meters

DB Ground to Overhead              12 reps each side

Pullup                                             20 reps

Sledgehammer VS Tire                12 reps each side

Burpee                                            20 reps

Inverted Row                                 20 reps

Pushup                                            40 reps

Goblet Squat                                  40 reps

11/1/22

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  This is 6 rounds of continuous work.

Round 1 - Do F

Round 2 - Do E and F

Round 3 - Do D, E and F

Round 4 - Do C, D, E and F

Round 5 - Do B, C, D, E and F

Round 6 - Do A, B, C, D, E and F

A) 24" Box Jump            25 reps

B) DB Farmer's Walk    150 meters

C) Double Under             45 reps

D) Plank                           45 seconds

E) BB Row                       12 reps

F) DB Thruster               10 reps