1/30/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Start with a moderate weight.

Try to add weight each set.

#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) BB Deadlift - 6 reps

B) DB Bench Press - 12 reps

C) Pullup - 15 reps

D) Goblet Squat - 20 reps

E) BB Nosebreaker - 20 reps

F) American Kettlebell Swing - 30 reps

1/29/23

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 with a 2 second PAUSE at the

bottom of each rep - 4 sets x 8 reps

Start with a moderate weight then add weight each set.

#2 BB Bench Press - regular tempo

Set 1 - 65% of 1RM, do as many reps as you can

REST one minute

Set 2 - take off 20 lbs, do as many reps as you can

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

DB Ground to Overhead - 40 reps each side

DB Hammer Curl - 40 reps 

BB Push Press - 40 reps

Inverted Row - 40 reps

Medicine Ball Wall Ball - 40 reps

Double Under - 120 reps

Finish all reps of each exercise before you move on

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

to overheads before moving on to the curls.    

Each exercise is not meant to be unbroken.  Rest as needed

during and between exercises.  

1/27/23

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 - 6 sets x 8 reps

Same weight all 6 sets.

#2  With a partner, in 18 minutes, do as many rounds

as you can of:

Standing BB Shoulder Press - 12 reps

Air Squat - 24 reps

Pullup - 12 reps

DB Thruster - 12 reps

Cable Row - 18 reps

ONLY ONE PARTNER IS WORKING AT A TIME.

Partner A does 12 reps of shoulder press, then 

Partner B does 12 reps of shoulder press.

Partner A does 24 air squats, 

then Partner B does 24 air squats, etc.

1/26/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Squat - 4 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom

position, then regular tempo on the way up.  Start 

somewhat light then add weight each set.  Finish 

heavier than 1/20/23.

#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 150m run, 12 goblet squats, 50 sec tire pull, 8 burpees.

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

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

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

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

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

1/24/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Start with a moderate weight.

Try to add weight each set.

#2  Do 2 rounds of:

BB Deadlift - 15 reps

1 Arm DB Bench Press - 15 reps each side

DB Suitcase Carry - 150 meters (75m each hand)

BB Nosebreaker - 25 reps

Pullup - 25 reps

Medicine Ball Wall Ball - 25 reps

REST at least 2 minutes between rounds.   

1/23/23

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 - regular tempo

Work up to a heavy set of 12 reps.

Then take off 10% and do 2 more sets x 12 reps.

#2  Pushup - 100 reps

Break it up however you want. Just work as quickly

as you can to finish all 100 reps.  

#3  Start a timer.  At 0:00, 3:00, 6:00, etc. do 10 reps 

of 24" Box Jump.

When you are not doing box jumps, in any order and

any combination, do:

BB Ground to Overhead - 20 reps at 135 lbs

Inverted Row -30 reps

BB Push Press - 30 reps

Goblet Squat - 50 reps

DB Hammer Curl - 50 reps

Double Under - 100 reps

1/21/23

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

Start with a moderate weight, then add weight 

each set.

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

DB Farmer's Carry - 50 meters

Standing BB Shoulder Press - 15 reps

Cable Row - 15 reps

Air Squat - 25 reps

THEN do Tire Pull - 50 meters with 50 lbs in the tire

THEN do 10 rounds of:

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

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

1/20/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Squat - 4 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start light then add 

weight for sets 2, 3 and 4.

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

Sledgehammer VS Tire        12-9-6 reps each side

Medicine Ball Wall Ball       30-20-10 reps

Plank (elbows and toes)        90-60-30 seconds

Run                                          200-300-400 meters

BB Row                                   10-20-30 reps

Burpee                                     10-20-30 reps

Round 1 is 12 reps of sledge, 30 wall balls, 90 seconds of plank,

run 200m, 10 rows and 10 burpees.

Round 2 is 9 reps of sledge, 20 wall balls, 60 seconds of plank,

run 300m, 20 rows and 20 burpees.

Round 3 is 6 reps of sledge, 10 wall balls, 30 seconds of plank,

run 400, 30 rows and 30 burpees.

1/18/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 10 reps

Same weight all 4 sets

#2  In any order and any combination, do:

BB Deadlift - 25 reps

Double Under - 150 reps

THEN, in any order and any combination, do:

Pullup - 45 reps

1 Arm DB Bench Press - 45 reps each side

THEN, in any order and any combination, do:

Goblet Squat - 65 reps

DB Suitcase Carry - 300 meters (150m each side)

For the 1 Arm DB Bench Press and the suitcase carry,

you are using just one DB and switching hands.  

1/17/23

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 with a 2 second PAUSE at the 

bottom of each rep - 4 sets x 8 reps

Start somewhat light then add weight each set.

#2  BB Bench Press

Set 1 - 65% of 1RM, do as many reps as you can

REST one minute

Set 2 - take off 20 lbs, do as many reps as you can

#3  Do 20 reps of DB Ground to Overhead each side

then begin 5 rounds of:

BB Push Press - 8 reps

Inverted Row - 12 reps

REST at least one minute, then:

Do 20 reps of DB Ground to Overhead each side

then begin 5 rounds of:

Pushup -16 reps

Air Squat - 20 reps

1/15/23

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

Start with a moderate weight and then add weight

each set.

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

Tire Pull                                        25 meters each round 

DB Waiter's Walk                        50 meters each round 

Cable Row                                     12-18-24 reps

Standing BB Shoulder Press       24-18-12 reps

DB Hammer Curl                         24-18-12 reps

DB Thruster                                  12-18-24 reps

For the tire pull, put 50 lbs in the tire.

For the waiter's walk, use two DB's.  One is overhead, 

one is by your side.  switch hands at 25 meters.  

1/14/23

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

Row - 10 reps

Standing BB 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  Start a timer.

A) EVEN minutes - Sledgehammer VS Tire - 7 reps each side

When you are not doing sledgehammer, you are doing Medicine

Ball Wall Balls.  You are done with part A after you do 55 wall

balls.

After you finish wall balls, on the next even minute, begin:

B) EVEN minutes - Plank (elbows and toes) - 40 seconds

When you are not planking, you are doing American Kettlebell

Swings.  You are done with Part B after you do 50 swings.

After you finish kettlebell swings, on the next even minute, begin:

C) EVEN minutes - BB Row - 10 reps

When you are not doing rows, you are doing Burpees.  You are done

with Part C after you do 45 Burpees.

1/12/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 10 reps

Same weight all 4 sets.

#2  Start a timer.  

At 0:00, 3:00, 6:00, etc. do 15 reps of Goblet Squat.

When you are not doing goblet squats, in any order

and any combination, do:

24" Box Jump - 30 reps

1 Arm DB Bench Press - 30 reps each side

Pullup - 45 reps

Double Under - 120 reps

DB Suitcase Carry - 200 meters (1 DB - 100 meters each hand)

For the 1 Arm DB Bench, use 1 DB.  Switch sides as often

as you want.  

1/11/23

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 - 4 sets x 10 reps at 60% of 1RM

#2  Do 3 rounds of:

Overhead Bumper Plate Walk     100 meters

Run                                               400 meters

DB Ground to Overhead              15 reps each side

Air Squat                                       35 reps

Pushup                                           25 reps

Inverted Row                                 15 reps

BB Push Press                               15 reps

REST at least one minute between rounds.  

1/9/23

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

Start with a moderate weight and then add weight

each set.

#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 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 Thruster - 10 reps

B) Cable Row - 12 reps

C) BB Nosebreaker - 15 reps

D) DB Hammer Curl - 20 reps

E) Tire Pull - 50 meters with 50 lbs in the tire

F) Run - 400 meters

1/8/23

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 

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.

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

do Sledgehammer VS Tire - 7 reps each side

On the minute at 6:00, 7:00, 8:00, 9:00, 10:00, and 11:00,

do Medicine Ball Wall Ball - 12 reps

On the minute at 12:00, 13:00, 14:00, 15:00, 16:00, and 17:00,

do BB Row - 12 reps

On the minute at 18:00, 19:00, 20:00, 21:00, 22:00, and 23:00,

do Burpee - 10 reps

1/6/23

Warmup - Do 3 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 each set.

#2  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.

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

24" Box Jump         10 reps

BB Push Press         10 reps

BB Row                    10 reps

Goblet Squat           20 reps

Double Under          30 reps

Run                           100 meters

1/5/23

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 single.

Then take off 15% and do 3 sets x 3 reps.

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

your top set from 1/2/23.

#3  Do 8 rounds of:

Pullup - 8 reps

Seated DB Shoulder Press - 8 reps

Then immediately do 6 rounds of:

Air Squat - 20 reps

Inverted Row - 10 reps

Then immediately begin 4 rounds of:

DB Ground to Overhead - 10 reps each side

Pushup - 25 reps 

1/3/23

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 - 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 2 rounds of:

Tire Pull - 50 meters with 50 lbs in the tire

Run - 400 meters

DB Hammer Curl - 25 reps

BB Nosebreaker - 25 reps

BB Row - 25 reps

DB Thruster - 25 reps

1/2/23

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 

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.

Go heavier than your top set of 3 reps from 12/27/22.

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

top weight from 12/30/22.

#3  In any order and any combination, do:

American Kettlebell Swing - 50 reps

Sledgehammer VS Tire - 25 reps each side

DB Farmer's Walk - 250 meters

When you finish the swings, sledgehammer, and farmer's walk,

immediately do 40 Burpees.  After you finish the Burpees, in any

order and any combination, do:

Medicine Ball Wall Ball - 50 reps

Inverted Row - 50 reps

Plank - 2 and 1/2 total minutes