12/31/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a max set of 8 reps

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

Set 2 - 8 reps at top weight for today

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

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

DB Row                                8-12-16-20 reps each side

DB Farmer's Walk                100-125-150-175 meters

DB Thruster                         15-20-25-30 reps

Sledgehammer VS Tire         4-8-12-16 reps each side

Run                                       200-300-400-500 meters

12/29/23

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 - 4 sets x 8 reps

Start somewhat light then add weight each set. 

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest at needed.  Just try to work as quickly as you can 

to finish all reps.

#3  Start a timer.  Do one round of:

BB Nosebreaker                          25 reps

BB Curl                                        25 reps

American Kettlebell Swing          35 reps

DB Bench Press                           35 reps

BB Row                                        45 reps

Burpee                                         45 reps

Goblet Squat                                55 reps

Work EVEN minutes.

Rest ODD minutes.

12/28/23

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

Goal for today is a max set of 8 reps

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

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90% 

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight, same weight all 3 sets

#3  In any order and any combination, do:

Pullup                60 reps

Pushup              120 reps

Air Squat           180 reps

Then REST one minute

Then do DB Ground to Overhead - 20 reps each side

Then REST one minute

Then, in any order and any combination, do:

Inverted Row                         60 reps

Medicine Ball Wall Ball          60 reps

Double Under                        180 reps

12/26/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Go heavier than 12/20/23.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

On the minute at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00 and 6:00, 

do DB Row - 10 reps each side

On the minute at 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, and 13:00, 

do DB Thruster - 10 reps

On the minute at 14:00, 15:00, 16:00, 17:00, 18:00, 19:00, and 20:00,

Run 100 meters in less than 20 seconds

12/25/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a heavy set of 8 reps

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

Set 2 - 8 reps at top weight for today

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

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

American Kettlebell Swing          12-16-20-24 reps

BB Nosebreaker                           12 reps each round

DB Suitcase Carry                        100 meters each round

For the suitcase carry, it's just one DB.  Switch hands at 50 meters

Then immediately begin 4 rounds of:

BB Bench Press   4-6-8-10 reps (2 sec PAUSE at bottom of each rep)

Goblet Squat       25 reps each round

For the bench press, use the same weight for all 4 rounds.

Then immediately begin 10 rounds of:

Inverted Row          12-11-10-9-8-7-6-5-4-3 reps

Burpee                    3-4-5-6-7-8-9-10-11-12 reps

12/23/23

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 - 4 sets x 8 reps

Start somewhat light then add weight each set.

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest as needed.  Just try to work as quickly as you can

to finish all reps.

#3  Continuous work. Do 3 rounds of:

BB Ground to Overhead          8-5-2 reps

DB Thruster                             20 reps

Pullup                                      20 reps

Air Squat                                 20-50-80 reps

BB Row                                   20 reps

Pushup                                    40 reps

12/22/23

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

Goal for today is a heavy set of 8 reps

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

Set 2 - 8 reps at top weight for today

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

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight, same weight all 3 sets.

#3  In any order and any combination, do:

Inverted Row - 60 reps

Double Under - 150 reps

Then REST one minute. 

Then in any order and any combination do:

Seated DB Shoulder Press - 60 reps

Run - 600 meters

Then REST one minute.

Then in any order and any combination do:

DB Hammer Curl - 60 reps

Medicine Ball Wall Ball - 60 reps

12/20/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Try to finish heavier than 12/14/23.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

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

Tire Pull with 25 lbs in tire             60 seconds

Sledgehammer VS Tire                   15 reps each side

American Kettlebell Swing             30 reps

BB Nosebreaker                              15 reps

Cable Row                                       30 reps

Goblet Squat                                   40 reps

DB Farmer's Walk                           150 meters

Burpee                                             25 reps

12/19/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a moderately heavy set of 8 reps

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

Set 2 - 8 reps at top weight for today

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

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Start a timer.

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

At 2:00, 6:00, 10:00, etc. do DB Ground to Overhead - 6 reps each side

When you are not doing thrusters or ground to overheads, 

in any order and any combination, do:

Pullup           50 reps

Pushup         100 reps

Air Squat      150 reps

12/17/23

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 - 3 sets x 12 reps

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

#2  In any order and any combination, do:

DB Reverse Fly - 40 reps

DB Lateral Raise - 40 reps

Plate Front Raise - 40 reps

Rest as needed.  Just try to work as quickly as you can

to finish all reps.

#3  This is 4 rounds of continuous work. 

Round 1 is A and B

Round 2 is A, B and C

Round 3 is A, B, C and D

Round 4 is A, B, C, D and E

A) Run 200 meters

B) Seated DB Shoulder Press - 15 reps 

C) Inverted Row - 25 reps

D) Double Under - 75 reps

E) Medicine Ball Wall Ball - 50 reps

12/16/23

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

Goal for today is a moderately heavy set of 8 reps

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

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90% 

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight.  Same weight all 3 sets. 

#3  Do 4 rounds of:

Burpee                           18 reps

DB Suitcase Carry         75 meters (37.5 meters each hand)

DB Row                          12 reps each side

REST 90 seconds

American Kettlebell Swing - 40 reps

REST 90 seconds

Do 4 rounds of:

BB Curl                     15 reps

BB Nosebreaker        15 reps

Goblet Squat             25 reps

12/14/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 10 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Try to go heavier than 12/8/23.

#2 BB Row - 3 sets x 10 reps

Same weight all 3 sets.

#3  Start a timer

PART A

0:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side

1:00 - REST 

2:00 - As many Pushups as you can, out of a total of 120 reps

3:00 - REST

4:00 - As many Air Squats as you can, out of a total of 160 reps

5:00 - REST

6:00 - AS many Pullups as you can, out of a total of 70 reps

7:00 - REST

8:00 - As many DB Thrusters as you can, out of a total of 70 reps

9:00 - REST

Part B

At 10:00, in any order and any combination, do:

DB Ground to Overhead           40 reps each side minus how many reps you did in Part A

Pushup                                     120 reps minus how many reps you did in Part A

Air Squat                                  160 reps minus how many reps you did in Part A

Pullup                                       70 reps minus how many reps you did in Part A

DB Thruster                              70 reps minus how many reps you did in Part A

For the ground to overhead, for example, if you did 15 reps each side in Part A,

you would have 25 reps each side left over for Part B. If you did 50 pushups in

Part A, you would have 70 reps left over for Part B. 

Part B is continuous work. 

12/13/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a max set of 12 reps

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

Set 2 - 12 reps as top weight for today

Sets 3+4 - 12 reps back down at 90%

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.

#3  This is with a partner.  Each partner will do:

Run                                       4 sets x 200 meters

BB Push Press                      4 sets x 10 reps                 

Double Under                        4 sets x 35 reps

Inverted Row                         4 sets x 15 reps

Medicine Ball Wall Ball          4 sets x 15 reps

Only one partner is working at a time.

Each partner will do 4 sets.

Partner A runs 200m,  then Partner B runs 200m, until

each partner has done 4 sets. Then move on to the push press.  

12/11/23

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 - 3 sets x 12 reps

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

#2  In any order and any combination, do:

DB Reverse Fly - 40 reps

DB Lateral Raise - 40 reps

Plate Front Raise - 40 reps

Rest as needed. Just try to work as quickly as you can

to finish all reps.

#3  Do 3 rounds of:

BB Curl                 15 reps each round

Goblet Squat         15-25-35 reps

Then do 3 rounds of:

BB Nosebreaker                           15 reps each round

American Kettlebell Swing          15-25-35 reps

Then do 3 rounds of:

DB Row               12 reps each round

Burpee                12-18-24 reps

12/10/23

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

Goal for today is a heavy set of 12 reps

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

Set 2 - 12 reps at your top weight for today

Set 3 - 12 reps back down at 90%

#2  BB Romanian Deadlift - 2 sets x 12 reps

Moderate weight. Same weight for both sets.

#3  In 8 minutes, do as many rounds as you can of:

DB Ground to Overhead            8 reps each side

Pushup                                      20 reps

Air Squat                                   20 reps

Pullup                                        12 reps

DB Thruster                               12 reps

REST 2 minutes.  Then in 12 minutes, do as many

rounds as you can of:

DB Ground to Overhead             12 reps each side

Pushup                                       30 reps

Air Squat                                    30 reps

Pullup                                         18 reps

DB Thruster                                18 reps

12/8/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 10 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2. Finish heavier than 12/2/23.

#2  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

#3  Do 4 rounds of:

Run                                    150 meters

DB Farmer's Walk          75 meters

BB Push Press                  10 reps

Then REST for one minute

Then do Tire Pull w/25 lbs in the tire for 50 meters

Then REST for one minute

Then do 4 rounds of:

Double Under                            40 reps

Inverted Row                             15 reps

Medicine Ball Wall Ball           15 reps

12/7/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a heavy set of 12 reps

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

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.  

#3  Do 2 rounds of:

24" Box Jump                                 20 reps

American Kettlebell Swing             30 reps

DB Row                                          20 reps each side

Goblet Squat                                  40 reps

Standing BB Curl                           20 reps

Burpee                                           30 reps

REST 3 minutes between rounds.  

12/5/23

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 - 3 sets x 12 reps

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

#2  In any order and any combination, do:

DB Reverse Fly - 40 reps

DB Lateral Raise - 40 reps

Plate Front Raise - 40 reps

#3  In any order and any combination, do:

Pullup              50 reps

Pushup            100 reps

Air Squat         150 reps

Then do 10 rounds of:

BB Row                2-3-4-5-6-7-8-9-10-11 reps

DB Thruster         11-10-9-8-7-6-5-4-3-2 reps

12/4/23

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

Goal for today is a moderately heavy set of 12 reps

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

Set 2 - 12 reps at top weight for today

Set 3 - 12 reps back down at 90%

#2  BB Romanian Deadlift - 2 set x 12 reps

Moderate weight.  Same weight for both sets. 

#3  Do 3 rounds of:

Run                       200 meter

Double Under        50 reps

Then do 3 rounds of:

BB Nosebreaker      15 reps

Goblet Squat           25 reps

Then do 3 rounds of:

Inverted Row                      20 reps

Medicine Ball Wall Ball       20 reps

12/2/23

Warmup - Do 3 rounds of:

Pullup - 6 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 10 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/26/23.

#2  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

#3  Tire Pull - 50 meters with 25 lbs in the tire.

Then begin 3 rounds of:

24" Box Jump                           20-15-10 reps

Goblet Squat                             20-25-30 reps

DB Row                                     16-12-8 reps each side

Burpee                                      16-20-24 reps

DB Hammer Curl                       20-15-10 reps

American Kettlebell Swing        20-25-30 reps

REST one minute between rounds. 

12/1/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a moderately heavy set of 12

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

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.

#3  Start a timer.  Do one round of:

DB Ground to Overhead          25 reps each side

Pushup                                       50 reps

Pullup                                         50 reps

Air Squat                                   100 reps

Cable Row                                 50 reps

DB Thruster                              50 reps

Work EVEN minutes.

Rest ODD minutes. 

11/29/23

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  Seated DB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

#3  With a partner do:

Medicine Ball Wall Ball           100 reps

Inverted Row                           100 reps

BB Nosebreaker                       80 reps

Goblet Squat                            120 reps

Double Under                           200 reps

Run                                           800 meters

Number of reps and distance is the TOTAL for both partners.

For example, each partner would do 50 wall balls.

Break up the reps and distance however you want.

Finish all reps of each exercise before moving on

to the next exercise.  For example, the partners finish all 

100 reps of wall ball, then move on to the inverted row. 

ONLY ONE PARTNER IS WORKING AT A TIME. 

11/28/23

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

Goal for today is a heavy set of 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  In 22 minutes, do as many rounds as you can of:

DB Row                                        10 reps each side

24" Box Jump                              10 reps

Tire Pull w/25 lbs in tire              30 seconds 

American Kettlebell Swing          20 reps

DB Hammer Curl                         15 reps

Burpee                                         15 reps 

11/26/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/20/23.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Do 3 rounds of:

Pullup                             20 reps

Pushup                           30 reps

Air Squat                        40 reps

Cable Row                      20 reps

DB Farmer's Walk           100 meters

DB Thruster                    20 reps

11/25/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a max set of 15 reps

Try to go heavier than 11/19/23.

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.

#3  This is 6 rounds.  

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) Medicine Ball Wall Ball        12 reps

B) Inverted Row                        12 reps

C) BB Nosebreaker                   15 reps

D) Plank (elbows + toes)           60 seconds

E) Double Under                        60 reps

F) Run                                        500 meters

11/23/23

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  Seated DB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

One set is 15 reverse flies, then 15 lateral raise, then

15 front raises, without setting the weight down.  

#3  In any order and any combination, do:

DB Row - 40 reps each side

24" Box Jump - 40 reps

Then, in any order and any combination, do:

Tire Pull w/25 lbs in tire        2 total minutes

DB Ground to Overhead        40 reps each side

Then, in any order and any combination, do:

BB Curl          60 reps

Burpee            60 reps

11/22/23

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

Goal for today is a moderately heavy set of 15 reps.

Go heavier than 11/16/23.

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  Do 10 rounds of:

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

Pushup         11 reps each round

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

REST 2 minutes

Then do 4 rounds of:

Cable Row                       12-16-20-24 reps

DB Suitcase Carry          100 meters (50m each hand)

DB Thruster                    12-16-20-24 reps

The DB Suitcase Carry is similar to farmer's carry, but

you just have one DB.  Switch hands at 50 meters.

11/20/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/14/23.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

PART A

0:00 - Run as far as you can, out of a total of 800 meters

1:00 - REST 

2:00 - As many double unders as you can, out of a total of 150 reps

3:00 - REST

4:00 - As many Medicine Ball Wall Balls as you can, out of a total of 70 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 70 reps

7:00 - REST

PART B

At 8:00 - in any order and any combination, do:

Run                                         800m minus how far you ran in PART A

Double Under                         150 reps minus how many reps you did in PART A

Medicine Ball Wall Ball         70 reps minus how many reps you did in PART A

Inverted Row                          70 reps minus how many reps you did in PART A

For the run, for example, if you ran 250 meters in PART A, you would have 

550 meters left over for part B.  If you did 60 double unders in PART A, you

would have 90 double unders left over for PART B.

PART B is continuous work.

11/19/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a heavy set of 15 reps

Try to go heavier than 11/13/23.

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90%

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.

#3  Do 4 rounds of:

DB Row                                    12 reps each round

Goblet Squat                           24 reps

Tire Pull w/25 lbs in tire        30 seconds, as far as you can

BB Ground to Overhead        8-6-4-2 reps

DB Farmer's Walk                  100 meters

Burpee                                      8-12-16-20 reps

11/17/23

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  Seated DB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

One set is 15 reverse flies, then 15 lateral raises, then

15 front raises, without setting the weight down.

#3  Do 2 rounds of:

Plate Overhead Walk                  150-100 meters

Cable Row                                  20-40 reps

Pushup                                       50-30 reps

American Kettlebell Swing         20-40 reps

Air Squat                                     60-40 reps

Pullup                                          15-35 reps

11/16/23

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

Goal for today is a moderate set of 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  Start a timer.  Do 6 rounds of:

EVEN minutes - Run 100 meters in less than 20 seconds

ODD minutes - DB Thruster - 10 reps

The last round of thrusters starts at 11:00.  

At 12:00, begin 3 rounds of:

Double Under - 40 reps

Medicine Ball Wall Ball - 20 reps

Inverted Row - 20 reps

11/14/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

 At 0:00, 3:00, 6:00 etc. do 8 Burpees

When you are not doing Burpees, in any order

and any combination, do:

DB Row                            45 reps each side

Tire Pull w/25 lbs              2 total minutes

Pullup                               60 reps

DB Farmer's Walk            250 meters

Goblet Squat                    75 reps

11/13/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1 BB Bench Press - goal for set 2 is a heavy set of 15.

Try to leave one or two reps in the tank.  

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.  

#3  Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

Standing BB Shoulder Press       40 reps

Inverted Row                                60 reps

Air Squat                                      120 reps

Then REST 2 minutes.

Then do Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

DB Ground to Overhead           40 reps each side

Pushup                                     100 reps

Run                                           800 meters

11/11/23

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  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  Do 3 rounds of:

Double Under                           30-40-50 reps

EZ Curl Bar Nosebreaker      20-16-12 reps

Then do 3 rounds of:

Plank (elbows and toes)              40-60-80 seconds

American Kettlebell Swing        24-20-16 reps

Then do 10 rounds of:

DB Thruster          2-3-4-5-6-7-8-9-10-11 reps

BB Row                 11-10-9-8-7-6-5-4-3-2 reps

11/10/23

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 70% 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  In 22 minutes, do as many rounds as you can of:

BB Deadlift               6

Burpee                      12

Pullup                       12

Goblet Squat            24

Tire Pull                    30 seconds w/ 25 lbs in tire

BB Push Press         12 reps

11/8/23

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 4 rounds of:

Cable Row                            15 reps

Medicine Ball Wall Ball         15 reps

Run                                       200 meters

REST one minute

DB Ground to Overhead - 20 reps each side

REST one minute.

Do 4 rounds of:

Inverted  Row    15 reps

Pushup              25 reps

Air Squat           35 reps

11/7/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

4 sets x 10 reps at 60% of 1RM

#2  Do 2 rounds of:

Bumper Plate Overhead Walk          100 meters

Sledgehammer VS Tire                    15 reps each side

DB Thruster                                     30 reps

BB Row                                            20 reps

Double Under                                   60 reps

DB Hammer Curl                              20 reps

Plank (elbows and toes)                   60 seconds

American Kettlebell Swing               30 reps

REST at least 2 minutes between rounds.  

11/5/23

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  BB Standing Shoulder Press - 6 sets x 3 reps

Start somewhat light then add weight each set.

#2  With a partner, do:

BB Deadlift                       70 reps

Plate Front Raise              80 reps

Pullup                               90 reps

Tire Pull w/25 lbs              100 meters

Burpee                              110 reps

DB Lateral Raise               120 reps

Goblet Squat                     130 reps

Number of reps or distance is the TOTAL for both partners.

Only one partner is working at a time.  

Divide up the reps and distance however you want.

Finish all reps/distance of each exercise before you move on

to the next exercise.  

11/4/23

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

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  In any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Inverted Row - 60 reps

Then in any order and any combination, do:

Air Squat -120 reps

Pushup - 80 reps

Then in any order and any combination, do:

Run - 800 meters

DB Row - 50 reps each side

11/2/23

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 6 sets x 2 reps

Start with a moderate weight.

Add weight for sets 2-6.

#2  Pullup - 5 sets x 6 reps

Weighted if possible.

Start light then add weight each set.

#3  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 Thruster                             10 reps

B) DB Hammer Curl                      12 reps

C) Double Under                           40 reps

D) Plank                                        60 seconds

E) 24" Box Jump                           25 reps

F) American Kettlebell Swing       40 reps

11/1/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

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  DB Incline Bench Press - 4 sets x 10 reps

Same weight all 4 sets.  Regular tempo all 4 sets.

#3  Do 3 rounds of:

Pushup                                    28-32-36 reps

DB Farmer's Walk                   100-150-200 meters

Goblet Squat                           24-28-32 reps

Inverted Row                           16-20-24 reps

Burpee                                     16-20-24 reps

Tire Pull w/25 lbs in tire           30-45-60 seconds

DB Ground to Overhead           12-16-20 reps

10/30/23

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 6 reps

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

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

BB Deadlift                                   10 reps

DB Bench Press                            20 reps

Air Squat                                      40 reps

Seated DB Shoulder Press           20 reps

Pullup                                           20 reps

Medicine Ball Wall Ball                 20 reps

Run                                               250 meters

10/29/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 92.5% of 1RM

Sets 3,4+5 - 3 reps back down at 82.5% of 1RM

Set 6 - 6 reps at 60% of 1RM - take 5 seconds to lower 

the weight, PAUSE for two seconds in the bottom position,

then regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.  

#3  Start a timer.  

At 0:00, 4:00, 8:00, etc. do 12 reps of BB Row

At 2:00, 6:00, 10:00 etc. do 12 reps of BB Push Press

When you are not doing rows or push press, in any order

and any combination, do:

DB Thruster                        60 reps

Double Under                      150 reps

DB Hammer Curl                 60 reps

Plank (elbows and toes)      150 total seconds

24" Box Jump                      40 reps

10/27/23

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.

Then add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then

add weight each set.

#3 Do one round of:

BB Ground to Overhead       8 reps

Tire Pull w/25 lbs in tire       60 seconds

Burpee                                  25 reps

Inverted Row                         25 reps

Goblet Squat                         40 reps

DB Farmer's Walk                 100 meters

Pushup                                  60 reps

DB Farmer's Walk                 100 meters

Goblet Squat                         40 reps

Inverted Row                         25 reps

Burpee                                   25 reps

Tire Pull w/25 lbs in tire        60 seconds

BB Ground to Overhead        8 reps

10/26/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat  - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a max set of 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 70% of top weight

Sets 1-5 are regular tempo

For set 6, take 5 seconds to lower the weight, PAUSE for 

2 seconds in the bottom position, then regular tempo on 

the way up.

#2  BB Incline Bench Press

Sets 1-4, do 6 reps at regular tempo, same weight all 4 sets.

For set 5, take off 15% and do as many reps as you can.

Take 5 seconds to lower the weight each rep, then PAUSE for

2 seconds in the bottom position, then regular tempo on the

way up.

#3  Do 4 rounds of:

DB Row                                     20-15-10-5 reps each side

Medicine Ball Wall Ball          10-15-20-25 reps

Then REST one minute.  

Then do 4 rounds of:

DB Bench Press                 25-20-15-10 reps

Air Squat                            25-35-45-55 reps

Then REST one minute.

Then do 4 rounds of:

Run                                              400-300-200-100 meters

American Kettlebell Swing      10-15-20-25 reps

10/24/23

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 6 reps

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  Do 4 rounds of:

BB Curl - 15 reps

DB Thruster - 15 reps

Double Under - 40 reps

Then REST 2 minutes

Then do 4 rounds of:

24" Box Jump - 15 reps

BB Row - 15 reps

Bumper Plate Overhead Walk - 75 meters

10/23/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 80% of 1RM

Set 2 - 3 reps at 90% of 1RM

Sets 3,4+5 - 3 reps at 80% of 1RM

Set 6 - 6 reps at 60% of 1RM, take 5 seconds to lower the 

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

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

Tire Pull                 25 meters with 25 lbs in the tire

Run                        150 meters

Burpee                   12 reps

Pullup                    18 reps

Pushup                   24 reps

Goblet Squat          30 reps

Only one partner is working at a time.

Partner A does tire pull for 25m.  Then Partner B does tire pull for 25m.

Partner A runs 150m.  Then Partner B runs 150m, etc. 

10/21/23

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 for set 1.

Add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add 

weight each set.

#3  Do 3 rounds of:

DB Row                                      20 reps each side

Medicine Ball Wall Ball              20 reps

DB Farmer's Walk                      100 meters

DB Bench Press                         20 reps

Air Squat                                    40 reps

Plank (elbows and toes)             60 seconds

American Kettlebell Swing         20 reps

REST one minute between rounds.

10/20/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a heavy set of 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 80% of top weight

Sets 1-5 are regular tempo

For set 6, take 5 seconds to lower the weight each rep,

PAUSE for 2 seconds in the bottom position, then regular

tempo on the way up.

#2  BB Incline Bench Press 

Sets 1-4, do 6 reps at regular tempo, same weight all 4 sets.

For set 5, take off 15% and do as many reps as you can. 

Take 5 seconds to lower the weight, PAUSE for 2 seconds

 in the bottom position, then regular tempo on the way up.

#3  Do one round of:

Sledgehammer VS Tire - 15 reps each side

DB Thruster - 25 reps

Then in any order and any combination, do:

24" Box Jump - 45 reps

Inverted Row - 60 reps

Then REST for one minute.

Then do one round of:

Sledgehammer VS Tire - 15 reps each side 

DB Thruster - 25 reps

Then in any order and any combination, do:

BB Row - 50 reps

Double Under - 150 reps 

10/18/23

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 6 reps

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps 

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. run 100 meters

At 2:00, 6:00, 10:00 etc. do 8 Burpees

When you are not running or doing burpees, in any order 

and any combination, do:

Pullup - 60 reps

Pushup - 120 reps

Goblet Squat - 120 reps

10/17/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 77.5% of 1RM

Set 2 - 3 reps at 87.5% of 1RM

Sets 3,4+5 - 3 reps at 77.5% of 1RM

Set 6 - 6 reps at 60% of 1RM, take 5 seconds to lower the

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination, do:

Air Squat                        125 reps

DB Farmer's Walk           250 meters

Then REST one minute.

Then in any order and any combination, do:

DB Ground to Overhead         40 reps each side

DB Bench Press                      80 reps

Then REST one minute.

Then in any order and any combination, do:

DB Row                                 50 reps each side

Medicine Ball Wall Ball          50 reps

10/15/23

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 for set 1.

Add weight for sets 2, 3, 4 and 5.  Finish heavier

than your top set of 6 reps from 10/9/23.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add weight

each set.

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

Inverted Row - 20 reps

DB Thruster - 20 reps

Sledgehammer VS Tire - 10 reps each side

24" Box Jump - 15 reps

BB Row - 15 reps

Double Under - 50 reps

10/14/23

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 - goal for set 2 is a moderately heavy

set of 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight for today

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 80% of top weight

Sets 1-5 are regular tempo.

For set 6, take 5 seconds to lower the weight, PAUSE for

2 seconds in the bottom position, then regular tempo on

the way up.

#2  BB Incline Bench Press - same weight all 5 sets.

Sets 1-4, do 6 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up.  

#3  Do 4 rounds of:

Tire Pull                30-45-60-75 seconds with 25 lbs in tire

DB Row                 24-18-12-6 reps

Burpee                   6-12-18-24 reps

REST 2 minutes.  Then begin 4 rounds of:

Run                           100-150-200-250 meters

Pushup                      40-30-20-10 reps

Goblet Squat             10-20-30-40 reps

10/12/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  This is 6 rounds.

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

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) Air Squat                                   60 reps

B) BB Row                                     30 reps

C) DB Bench Press                        20 reps

D) American Kettlebell Swing        20 reps

E) DB Hammer Curl                       15 reps

F) Medicine Ball Wall Ball              12 reps

10/11/23

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 

Set 1 - 6 reps at 75% of 1RM

Set 2 - 6 reps at 85% of 1RM

Set 3+4 - 6 reps at 75% of 1RM

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower the

weight, 2 second PAUSE at the bottom of each rep, then

regular tempo on the way up

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  Do one round of:

BB Back Squat                     20 reps at 40% of 1RM 

Inverted Row                       50 reps

Sledgehammer VS Tire       25 reps each side

24" Box Jump                      30 reps

Pullup                                   60 reps

Double Under                      150 reps

DB Thruster                         50 reps 

Finish all reps of each exercise before moving on to the 

next exercise.

WORK 60 seconds, REST 60 seconds, WORK 60 seconds,

REST 60 seconds until you complete the one round. 

 

10/9/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 4 sets x 6 reps

Start with a moderate weight for set 1.

Add weight for sets 2, 3 and 4.  Finish heavier

than your top set of 6 reps from 10/3/23.

#2  Do 5 rounds of:

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

Pushup                                        20 reps

Run                                              150 meters

Goblet Squat                                20 reps

Tire Pull                                       30 seconds with 25 lbs in tire

Burpee                                         12 reps

#3  DB Row - 5 sets x 6 reps each side

Same weight all 5 sets. 

10/8/23

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 - goal for set #2 is a max set of 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight

Sets 3+4 - 6 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo.

For set 5, take 5 seconds to lower the weight, PAUSE for

2 seconds in the bottom position, then regular tempo on the way up

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1,2,3+4 - 9 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for 2 seconds in the bottom position, regular tempo on the

way up

#3 Do 2 rounds of:

Medicine Ball Wall Ball                    25 reps

BB Curl                                            25 reps

American Kettlebell Swing              25 reps

DB Bench Press                              25 reps

BB Row                                            25 reps

Air Squat                                          50 reps

REST 2 minutes between rounds.

10/6/23

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  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise  - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  Do 10 rounds of:

DB Thruster       2-3-4-5-6-7-8-9-10-11 reps

DB Row               11-10-9-8-7-6-5-4-3-2 reps each side

Then do Sledgehammer VS Tire - 20 reps each side

Then do 10 rounds of:

Pullup                  2-3-4-5-6-7-8-9-10-11 reps

Double Under     20-19-18-17-16-15-14-13-12-11 reps

10/5/23

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 

Set 1 - 6 reps at 72.5% of 1RM

Set 2 - 6 reps at 82.5% of 1RM

Set 3 and 4 - 6 reps back down at 72.5%

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower the

weight, 2 second PAUSE at the bottom of each rep, regular

tempo on the way up

Sets 1-4 are regular tempo.

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination do:

Goblet Squat - 80 reps

Pushup - 120 reps

DB Waiter's Walk - 300 meters

Then, in any order and any combination, do:

DB Ground to Overhead - 40 reps each side

Burpee - 60 reps

Run - 800 meters

For the waiter's walk, have a DB in each hand.  One

hand is overhead, one hand is at your side.  150 meters

left hand overhead and 150 meters right hand overhead

10/3/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 4 sets x 6 reps

Start with a moderate weight for set 1. 

Add weight for sets 2, 3 and 4.  Finish 

heavier than your top set of 6 reps from 9/27/23.

#2  In 6 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

DB Hammer Curl - 15 reps

REST one minute, then in 6 minutes, do as many 

rounds as you can of:

American Kettlebell Swing - 15 reps

DB Bench Press - 15 reps

REST one minute, then in 6 minutes, do as many 

rounds as you can of:

Air Squat - 24 reps

Pullup - 8 reps

#3  BB Row 5 sets x 6 reps

Same weight all 5 sets. 

10/2/23

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 - goal for set 2 is a heavy set of 6 reps

Set 1 - 6 reps at 90% of goal weight for today

Set 2 - 6 reps at top weight for today

Sets 3+4 - 6 reps back down at 90%

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo

For set 5, take 5 seconds to lower the weight, PAUSE for 

2 seconds in the bottom position, then regular tempo on the way up

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 9 reps at regular tempo

Set 5 is as many reps as you can. Take 5 seconds to lower the weight,

PAUSE for 2 seconds at the bottom of each rep

#3  Do 4 rounds of:

Run                               100-200-300-400 meters

DB Thruster                   15 reps

Inverted Row                  15 reps

Pushup                           40-30-20-10 reps

Double Under                 30 reps

DB Row                          15 reps each side

Burpee                           10-15-20-25 reps

9/30/22

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  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  Do one round of:

24" Box Jump                           25 reps

Goblet Squat                             75 reps

DB Farmer's Walk                     250 meters

BB Nosebreaker                       40 reps

Tire Pull                                    2 minutes with 25 lbs in the tire

DB Ground to Overhead           40 reps each side

9/29/23

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 

Set 1 - 6 reps at 70% of 1RM

Set 2 - 6 reps at 80% of 1RM

Sets 3+4 - 6 reps back down at 70%

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower

the weight, 2 second PAUSE at the bottom of each rep

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  Every 4th minute (0:00, 4:00, 8:00, etc.) do:

Medicine Ball Wall Ball - 12 reps

Plank (elbows and toes) - 30 seconds

When you are not doing wall balls or plank, in any order

and any combination, do:

American Kettlebell Swing - 50 reps

Double Under - 150 reps

DB Hammer Curl - 50 reps

Standing BB Shoulder Press - 50 reps

Pullup - 50 reps

9/27/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 4 sets x 6 reps

Start with a moderate weight for set 1.

Add weight for sets 2, 3 and 4.  Finish 

heavier than your top of 9 reps from 9/21/23.

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

Run                       150 meters

DB Thruster          15 reps

Inverted Row         15 reps

REST at least one minute.

Then do 75 pushups.

REST at least one minute. 

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

Double Under       25 reps

DB Row                15 reps each side

Burpee                 15 reps

#3  BB Row - 5 sets x 6 reps

Same weight all 5 sets.