2/28/23

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 - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 3 more sets x 9 reps.

#2  Pushup - 110 reps

Break it up however you want.  Just try to work as

quickly as you can to finish all 110 reps.

#3  Do 5 rounds of:

BB Deadlift     10-8-6-4-2 reps

Burpee             8-10-12-14-16 reps

Then immediately do 5 rounds of:

BB Row       6-8-10-12-14 reps

DB Thruster    14-12-10-8-6 reps

Then immediately do 5 rounds of:

Run  100-150-200-250-300 meters

DB Ground to Overhead    14-12-10-8-6 reps each side

2/26/23

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 Push Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start with a moderate weight then add weight each set.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. do Goblet Squat - 20 reps

At 2:00, 6:00, 10:00 etc. do American Kettlebell Swing - 15 reps

When you are not doing goblet squats or kettlebell swings, 

in any order and any combination, do:

Seated DB Shoulder Press   50 reps

18" DB Step Up                    25 reps each side

DB Nosebreaker                   50 reps

DB Hammer Curl                  50 reps

DB Row                                50 reps each side

2/25/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Squat - 10 reps

#1  BB Back Squat - regular tempo

Work up to a heavy set of 12 reps

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

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

Medicine Wall Ball     15 reps

Inverted Row               15 reps

Pushup                          15 reps

DB Farmer's Walk      50 meters

REST 2 minutes, then in 10 minutes, do as many rounds

as you can of:

Air Squat                    21 reps

Sledge                          7 reps each side

Double Under             28 reps

Pullup                         14 reps

2/23/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#2  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, and 8:00) finish the

run 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. 

2/22/23

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 with a 2 second PAUSE at the

bottom of each rep - 5 sets x 6 reps

Start with a moderate weight then add weight each set.

#2  BB Bench Press - regular tempo

Set 1 - 70% 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 30 reps of DB Thruster

Then immediately begin 5 rounds of:

BB Deadlift - 8 reps

Pushup - 20 reps

Then REST at least 2 minutes. 

Then do 30 reps of DB Thruster.

Then immediately begin 5 rounds of:

DB Row - 12 reps each side

Goblet Squat - 20 reps

2/20/23

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 Push Press 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start with a moderate weight then add weight each set.

#2  Do 2 rounds of:

Sledgehammer VS Tire - 15 reps each side

Air Squat - 60 reps

Pullup - 25 reps

Seated DB Shoulder Press - 25 reps

BB Row - 25 reps

DB Nosebreaker - 25 reps

DB Farmer's Walk - 150 meters

REST 2 minutes between rounds.  

2/19/23

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

Work up to a heavy set of 16 reps.

Then take off 10% and do 1 more set x 16 reps.

2 total sets

#2  In any order and any combination, do:

Run - 800 meters

Tire Pull - 125 meters with 50 lbs

Then immediately, in any order and any combination, do:

Double Under - 120 reps

Medicine Ball Wall Ball - 60 reps

Then immediately, in any order and any combination, do:

Inverted Row - 60 reps

Burpee - 60 reps

2/17/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

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

Same weight all 4 sets.

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

BB Deadlift                                   8 sets x 5 reps

Standing BB Push Press              6 sets x 10 reps

Goblet Squat                                 6 sets x 15 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 5 deadlifts, then partner B does 5 deadlifts,

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

Then immediately begin the push press. 

Partner A does 10 reps, then Partner B does 10 reps, alternating

back and forth until each partner has done 6 sets.

Then immediately begin the goblet squats.

Partner A does 15 reps, then Partner B does 15 reps, alternating

back and forth until each partner has done 6 sets.  

2/16/23

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 - regular tempo

Work up to a heavy set of 9 reps

Then take off 10% and do 3 more sets x 9 reps

#2  Pushup - 110 reps

Break it up however you want.  Just try to work as

quickly as you can to finish all 110 reps.

#3  Do 5 rounds of:

Sledgehammer VS Tire     6 reps each side

Air Squat                          20 reps

Pullup                               10 reps

DB Thruster                      16-14-12-10-8 reps

BB Row                            10 reps

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

Same weight for bench press for all 5 rounds. 

2/14/23

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 Push Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start light then 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) DB Row                                   10 reps each side

B) Burpee                                    12 reps

C) Double Under                          30 reps

D) Medicine Ball Wall Ball           20 reps

E) Run                                         250 meters

F) Tire Pull                                   50 meters w/ 50 lbs

2/13/23

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

Work up to a heavy set of 16 reps.

Then take off 10% and do one more set x 16 reps

2 total sets. 

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

BB Deadlift                                    15-12-9-6 reps

Standing BB Shoulder Press        15 reps

DB Hammer Curl                         15 reps

Goblet Squat                                 18-21-24-27 reps

Inverted Row                                 15 reps

DB Nosebreaker                            15 reps

2/11/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Same weight all 6 sets.  Pick a weight that

is challenging but you can get all 6 reps every 

set with good technique.

#2  Do 3 rounds of:

Air Squat    48-36-24 reps

Pullup         12-18-24 reps

Then REST one minute. Then do 3 rounds of:

DB Bench Press                          24-18-12 reps

American Kettlebell Swing      12-18-24 reps

Then REST one minute.  Then do 3 rounds of:

Cable Row           24-18-12 reps

DB Thruster       12-18-24 reps

2/10/23

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 with a 2 second PAUSE at the

bottom of each rep - 5 sets x 6 reps

Start with a moderate weight then add weight each set. 

#2  BB Bench Press - regular tempo

Set 1 - 70% 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 2 rounds of:

Run                                      300 meters

Burpee                                 25 reps

Tire Pull                              50 meters w/ 50 lbs

DB Row                               25 reps each side

Double Under                     75 reps

Medicine Ball Wall Ball    25 reps

REST 2 minutes between rounds.  

2/8/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1 Seated DB Shoulder Press - 6 sets x 8 reps

Same weight all 6 sets.

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

BB Deadlift                          6-8-10 reps...

Goblet Squat                       20-22-24 reps...

Inverted Row                      10-12-14 reps...

BB Push Press                     10-12-14 reps...

Standing BB Curl               10-12-14 reps...

DB Nosebreaker                 10-12-14 reps...

Add 2 reps each round to each exercise.  

2/7/23

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

Work up to a heavy set of 20 reps.

Then take off 10% and do one more set x 20 reps.

This is 2 total sets.

#2  In any order and any combination, do:

Air Squat - 150 reps

Pullup - 50 reps

Plank - 3 total minutes (elbows and toes)

American Kettlebell Swing - 50 reps

Then in any order and any combination, do:

DB Bench Press - 50 reps

Sledgehammer VS Tire - 30 reps each side

DB Thruster - 50 reps

Cable Row - 70 reps

2/5/23

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  Start a timer.

At 0:00, 4:00, 8:00, etc. - Run 150 meters

At 2:00, 6:00, 10:00, etc. - Tire Pull as far as you can in 30 seconds

When you are not running or pulling the tire, in any order and any

combination, do:

Burpee - 60 reps

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

You are done when you finish all reps of burpee and row.

Tire pull is walking backward with 50 lbs in the tire.

2/4/23

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

Try to go heavier than 1/23/23.

#2  Pushup - 100 reps

Break it up however you want.  Just try to work as 

quickly as you can to finish all 100 reps.

#3  In 5 minutes, do as many rounds as you can of:

Goblet Squat - 15 reps

Inverted Row - 15 reps

Then rest one minute.  Then in 5 minutes, do as many

rounds as you can of:

BB Push Press - 10 reps

BB Deadlift - 5 reps

Then rest one minute.  Then in 5 minutes, do as many 

rounds as you can of:

American Kettlebell Swing - 12 reps

Double Under - 24 reps

Then rest one minute.  Then in 5 minutes, do as many

rounds as you can of:

DB Hammer Curl - 12 reps

DB Nosebreaker - 12 reps

2/2/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 6 sets x 8 reps

Same weight all 6 sets.

#2  Every third minute (0:00, 3:00, 6:00, etc.) do

DB Farmer's Walk - 50 meters

When you are not doing farmer's walk, in any order and

any combination, do:

Pullup - 45 reps

DB Thruster - 45 reps

Cable Row - 60 reps

Standing BB Shoulder Press - 60 reps

You are done with #2 when you finish all reps of pullup, 

thruster, row, and shoulder press

2/1/23

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

Work up to a heavy set of 20 reps. 

Then take off 10% and do 1 more set x 20 reps.

This is two total sets.

#2  Do 5 rounds of:

Air Squat      30-28-26-24-22 reps

DB Row         10-12-14-16-18 reps each side

REST one minute

Run 800 meters (treadmill or outside)

REST one minute

Do 5 rounds of:

Sledgehammer VS Tire        4-6-8-10-12  reps each side

Burpee                                    18-16-14-12-10 reps