12/31/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Add weight each set.  Finish heavier

than your top set from 12/25/22.

#2  BB Row - 6 sets x 6 reps

Start with a somewhat light weight, then

add weight each set.

#3  Start a timer.

Run                     100 meters at 0:00, 6:00, 12:00, etc. 

Double Under    40 reps at 2:00, 8:00, 14:00, etc.

Goblet Squat     20 reps at 4:00, 10:00, 16:00, etc.

When you are not running, or doing double unders or

goblet squats, in any order and any combination, do:

DB Row               60 reps each side

BB Push Press    60 reps

24" Box Jump    60 reps

You are done when you finish all reps of db row, push press

and box jump.

12/30/22

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 max set of 3 reps.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Back Squat - 5 sets x 3 reps at 90% of 

your top weight from 12/27/22.

#3  Do 4 rounds of:

Pullup                                           6-10-14-18 reps

Pushup                                         18-22-26-30 reps

Air Squat                                     30-34-38-42 reps

DB Ground to Overhead            9-7-5-3 reps each side

Inverted Row                               18-14-10-6 reps

Seated DB Shoulder Press          18-14-10-6 reps

Round 1 is 6 pullups, 18 pushups, 30 air squats, 

9 ground to overheads, 18 rows, 18 shoulder presses.

Round 2 is 10 pullups, 22 pushups, 34 air squats, 

7 ground to overheads, 14 rows, 14 shoulder presses, etc. 

12/28/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start with a moderate weight, then add weight for

sets 2-6.

#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 4 rounds of:

BB Deadlift - 5 reps

DB Incline Bench Press - 15 reps

DB Hammer Curl - 10 reps

DB Thruster - 15 reps

BB Row - 10 reps

Run 150 meters

The deadlifts are not touch and go.

Reset for each rep.

12/27/22

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 heavy set of 3 reps.

Then take off 10% and do 5 more sets x 3 reps.

Go heavier than your top set of 3 reps from 12/21/22.

#2  BB Bench Press - 5 sets x 3 reps at 90% of your

top weight from 12/24/22.

#3  Do 2 rounds of:

American Kettlebell Swing            15 reps

Sledgehammer VS Tire                   8 reps each side

DB Suitcase Carry                           100 meters (50m each hand)

Medicine Ball Wall Ball                 15 reps

Inverted Row                                   15 reps

Burpee                                              30 reps

Inverted Row                                   15 reps

Medicine Ball Wall Ball                 15 reps

DB Suitcase Carry                          100 meters (50m each hand)

Sledgehammer VS Tire                  8 reps each side

American Kettlebell Swing           15 reps

REST at least 2 minutes between rounds.

12/25/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Add weight each set.  Finish with a

heavy set of 3 reps, but still leave room

to go up on 12/31/22.

#2  BB Row - 6 sets x 6 reps

Start with a somewhat light weight, then

add weight each set.

#3  In any order and any combination do:

24" Box Jump - 40 reps

Double Under - 120 reps

Then immediately begin, in any order and

any combination:

DB Row - 40 reps each side (60 lbs or heavier)

Goblet Squat - 60 reps

Then immediately begin, in any order and

any combination:

BB Push Press - 40 reps

Run 600 meters

12/24/22

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 heavy set of 3 reps.  Go heavier

than your top set of 3 reps from 12/18/22.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Back Squat - 5 sets x 3 reps at 90% of 

your top weight from 12/21/22.

#3  This is 5 rounds of continuous work.

Pullup                                       7-9-11-13-15-reps

Pushup                                     17-19-21-23-25 reps

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

Seated DB Shoulder Press      7-9-11-13-15 reps

DB Farmer's Walk                  100 meters each round

Air Squat                                  30 reps each round

Round 1 is 7 pullups, 17 pushups, 7 rows, 7 presses

100 meter farmer's walk, 30 air squats.

Round 2 is 9 pullups, 19 pushups, 9 rows, 9 presses

100 meter farmer's walk, 30 air squats, etc. 

12/22/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 6 sets x 4 reps

Start with a moderate weight, then add weight for

sets 2-6.

#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 2 rounds of:

DB Thruster - 25 reps

DB Hammer Curl - 25 reps

DB Incline Bench Press - 25 reps

DB Row - 25 reps each side

Medicine Ball Wall Ball - 25 reps

Tire Pull - 50 meters with 50 pounds in the tire

Rest at least 2 minutes between rounds.  

12/21/22

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 moderately heavy set of 3 reps.

Then take off 10% and do 5 more sets x 3 reps.

Go heavier than your top set of 6 reps from 12/15/22.

#2  BB Bench Press - 5 sets x 3 reps at 90% of your

top set from 12/18/22

#3  Do 10 rounds of:

BB Row              10-9-8-7-6-5-4-3-2-1 rep

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

(10 rows, then 1 burpee, 9 rows, then 2 burpees, etc.)

Then immediately do 7 rounds of:

Run                     100 meters

Goblet Squat     15 reps

Then immediately do 4 rounds of:

Sledgehammer VS Tire   10 reps each side

BB Bench Press                10 reps (2 second PAUSE each rep)

12/19/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Add weight each set.  Finish with a

moderately heavy set of 3.  Leave room

to add weight on 12/25 and 12/31.

#2  BB Row - 6 sets x 6 reps

Start with a somewhat light weight, then

add weight each set.  

#3  In 15 minutes, do as many rounds as you

can of:

Seated DB Shoulder Press        12-13-14-15 reps...

Air Squat                                    24-26-28-30 reps..,

Inverted Row                             12-13-14-15 reps...

Double Under                             24-26-28-30 reps...

24" Box Jump                            8 reps each round

Round 1 - press-12, air squat-24, row-12, double under-24, 

box jump 8     

Round 2 - press-13, air squat-26, row-13, double under-26, 

box jump 8, etc.                     

12/18/22

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 3 reps.

Go heavier than your top set of 6 reps from 12/12/22.

Then take off 10% and do 5 more sets x 3 reps

#2  BB Back Squat - 4 sets x 6 reps at 90% of your top

set from 12/15/22.

#3  Every 3rd minute, do DB Ground to Overhead

8 reps each side (0:00, 3:00, 6:00, etc.)

When you are not doing ground to overheads, in any 

order and any combination do:

Pullup - 25 reps

DB Thruster - 50 reps (30 lbs or heavier)

DB Row - 50 reps each side (60 lbs or heavier)

Pushup - 75 reps

DB Farmer's Walk - 250 meters

Plank - 2 minutes (elbows and toes)

12/16/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight, then add weight for

sets 2, 3, 4 and 5.  Try to finish heavier than your 

top set from 12/10/22.

#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 any order and any combination, do:

Goblet Squat - 60 reps

DB Hammer Curl - 60 reps

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

Then do Tire Pull - 100 meters with 50 lbs in the tire

After you finish the tire pull, immediately begin, in

any order and any combination:

Medicine Ball Wall Ball - 60 reps

BB Row - 60 reps

DB Nosebreaker - 60 reps

 

12/15/22

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 up to a max set of 6 reps. 

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

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

#2  BB Bench Press - 4 sets x 6 reps at 90% of

your top set from 12/12/22.

#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)  BB PAUSE Bench Press      6 reps

B) Inverted Row                        12 reps

C) Burpee                                   15 reps

D) Run                                        300 meters

E) Sledgehammer VS Tire       15 reps each side

F) Air Squat                               100 reps

For the bench press, pause for 2 seconds at the bottom

of each rep.

12/13/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight then add weight

for sets 2 and 3.  Finish heavier than 12/7/22.

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add

weight each set.

#3  Do 4 rounds of:

24" Box Jump - 10 reps

American Kettlebell Swing - 15 reps

Then immediately begin 4 rounds of:

DB Bench Press - 16 reps

Double Under - 24 reps

Then immediately begin 4 rounds of:

DB Thruster - 12 reps

Cable Row - 18 reps

12/12/22

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 max set of 6 reps.

Go heavier than your top set from 12/6/22. 

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

#2  BB Back Squat - 4 sets x 6 reps at 90% of your

top set from 12/9/22.

#3  Do 4 rounds of:

BB Ground to Overhead       5 reps

Pushup                                    25 reps

DB Farmer's Walk                100 meters

Goblet Squat                          25 reps

DB Row                                   12 reps each side

Plank (elbows and toes)         1 minute

12/10/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight, then add weight for

sets 2, 3, 4 and 5.  Try to finish heavier than your top

set from 12/4/22.

#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  Tire Pull - 50 meters with 50 lbs in the tire, then

immediately begin 3 rounds of:

BB Row - 16 reps

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 8 reps each side

Seated DB Shoulder Press - 16 reps

BB Curl - 16 reps

Air Squat - 32 reps

Close Grip Pushup - 16 reps (thumbs about 2" apart)

As soon as you finish the 3 rounds, do:

Tire Pull - 50 meters with 50 lbs in the tire

12/9/22

With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat

Do as many warmup reps and sets as you like.

Work up to a heavy set of 6 reps.

Go heavier than your top set from 12/3/22.

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

#2  BB Bench Press - 4 sets x 6 reps at 90% of 

your top weight from 12/6/22.

#3  Start a timer.

EVEN minutes      Run 100 meters

ODD minutes        Burpee - 8-9-10-11-12-13-14-15-16-17-18 reps

For the first 5 runs (0:00, 2:00, 4:00, 6:00, 8:00) finish

the 100 meters in less than 20 seconds.  After that, runs

are untimed.

You are done when you finish all 11 rounds, OR you don't

finish all the burpees before the start of the next minute. 

12/7/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight and add weight

for sets 2 and 3.  Finish heavier than 12/1/22. 

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add weight

each set.

#3  Start a timer.

At 0:00, 4:00, 8:00, etc. do 10 reps of 24" Box Jump

At 2:00, 6:00, 10:00, etc. do 10 reps of DB Thruster

When you are not doing box jumps or thrusters,

in any order and any combination, do:

American Kettlebell Swing - 50 reps

Double Under - 100 reps

DB Incline Bench Press - 50 reps

Air Squat - 100 reps

Cable Row - 50 reps

You are done when you finish all reps of swings, 

double unders, incline bench press, air squats, and

cable row.  

12/6/22

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 heavy set of 6 reps.

Go heavier than your top set of 6 reps from 11/30/22.

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

#2  BB Back Squat - 4 sets x 6 reps at 90% of your 

top set from 12/3/22.

#3  Do 6 rounds of:

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

Goblet Squat                             14 reps 

Pullup                                         7 reps

Pushup                                       14 reps

DB Row                                      7 reps each side

BB Bench Press                         2-4-6-8-10-12 reps

REST as needed between rounds.  

12/4/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Start with a moderate weight, then try to add weight

for sets 2, 3, 4 and 5.

#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 any order and any combination, do:

BB Row - 65 reps

Medicine Ball Wall Ball - 65 reps

When you finish the rows and wall balls, 

immediately begin, in any order and any combination:

Tire Pull - 125 meters with 50 lbs in the tire

Seated DB Shoulder Press - 65 reps

When you finish tire pull and shoulder press,

immediately begin, in any order and any combination:

DB Hammer Curl - 65 reps

BB Nosebreaker - 65 reps

12/3/22

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 moderately heavy set of 6 reps.

Go heavier than your top set of 10 reps from 11/27/22.  

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

#2  BB Bench Press - 4 sets x 6 reps at 90% of your top 

weight from 11/30/22.

#3  Do one round of:

Air Squat                            50 reps

Sledgehammer VS Tire     20 reps each side

Run                                      400 meters

Inverted Row                      30 reps

Burpee                                 40 reps

Inverted Row                      30 reps

Run                                      400 meters

Sledgehammer VS Tire     20 reps each side

Air Squat                            50 reps

12/1/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight and add weight

for sets 2 and 3.  Finish heavier than your set of 10

from 11/25/22.

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add weight

each set.

#3  Do 2 rounds of:

Walk 150 meters with one heavy dumbbell

24" Box Jump - 20 reps

REST one minute

Double Under - 60 reps

DB Incline Bench Press - 30 reps

REST one minute

Cable Row - 30 reps

DB Thruster - 30 reps

REST one minute

For the dumbbell walk, carry it any way you want.