3/31/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

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

DB Ground to Overhead       16-14-12... reps each side

DB Bench Press                      20-18-16... reps

Pullup                                      16-14-12... reps

Goblet Squat                           24-22-20... reps

DB Row                                    16-14-12... reps each side

Bumper Plate Overhead Carry 50 meters each round

Run 150 meters each round          

Subtract 2 reps from each exercise, every round, (except

overhead carry and run) until you hit 20 minutes.                

3/30/23

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 - 7 sets x 2 reps

Start with a moderate weight then add weight each set.

#2  BB Bench Press - regular tempo

Set 1 - 80% of 1RM, do as many reps as you can 

REST one minute

Set 2 - take off 10% of what is on the bar, do as many reps as you can

REST one minute

Set 3 - take off 10% again, do as many reps as you can

#3  In any order and any combination, do:

Tire Pull - 100 meters with 50 lbs

DB Farmer's Walk - 400 meters

Then, in any order and any combination, do:

BB Deadlift - 35 reps

Pushup - 105 reps

Then, in any order and any combination, do:

Inverted Row - 60 reps

DB Thruster - 60 reps

3/28/23

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 with a moderate weight then add weight each set.

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

Run - 400 meters

Burpee - 25 reps

Sledgehammer VS Tire - 15 reps each side

BB Push Press - 15 reps

DB Row - 15 reps each side

Double Under - 60 reps

Medicine Ball Wall Ball - 25 reps

3/27/23

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 6 reps.

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

#2  Do 4 rounds of:

BB Ground to Overhead (135 lbs)         2-4-6-8 reps

Pullup                                                        24-18-12-6 reps

DB Waiter's Walk                                    50 meters each round

Goblet Squat                                             12-18-24-30 reps

Seated DB Shoulder Press                       24-18-12-6 reps

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

overhead, one hand at your side.  Switch hands at 25 meters.

3/25/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row 

1 set x 14 reps

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

Start with a moderate weight.

Add weight each set.

#2  Tire Pull - 50 meters with 50 lbs

Then start a timer.  At 0:00, 2:00, 4:00 etc.

do 10 reps of DB Thruster.  When you are not

doing thrusters, in any order any combination do:

DB Bench Press - 60 reps

Inverted Row - 60 reps

Air Squat - 120 reps

When you finish all reps of db bench press, row, and

air squat, do the tire pull again for 50 meters w/ 50 lbs. 

(Tire pull is walking backward.)

3/24/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

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

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 6 reps,

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

#2  Pushup - 120 reps

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

quickly as you can to finish all 120 reps.

#3  Do 5 rounds of:

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

Burpee                                  18-16-14-12-10 reps

REST one minute

Run 800 meters

REST one minute

Do 5 rounds of:

Double Under                       20-25-30-35-40 reps

Medicine Ball Wall Ball      10-12-14-16-18 reps

3/22/23

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 with a moderate weight then add weight each set.

#2  Do one round of:

Goblet Squat - 80 reps

Pullup - 40 reps

Seated DB Shoulder Press - 40 reps

DB Row - 40 reps each side

Run 800 meters

DB Ground to Overhead - 40 reps each side

Finish all reps of each exercise before you move on to

the next exercise.  Finish all the goblet squats before you

move to the pullups, for example. 

3/21/23

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 6 reps.

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

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

Tire Pull - 25 meters with 50 lbs

DB Farmer's Walk - 100 meters

Air Squat - 40 reps

DB Bench Press - 15 reps

BB Row - 15 reps

DB Thruster - 15 reps

3/19/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row

1 set x 14 reps each side

1 set x 12 reps each side

1 set x 10 reps each side

1 set x 8 reps each side

Add weight each set.

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

Double Under - 40 reps

Bumper Plate Overhead Walk - 50 meters

Sledgehammer VS Tire - 12 reps each side

Burpee - 15 reps

Inverted Row - 15 reps

Medicine Ball Wall Ball - 20 reps

3/18/23

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 - 6 sets x 4 reps

Start with a moderate weight then add weight each set.

#2  BB Bench Press - regular tempo

Set 1 - 75% 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 4 rounds of:

DB Ground to Overhead      6-9-12-15 reps each side

Run                                         400-300-200-100 meters

Then immediately do 7 rounds of:

BB Row                      5-6-7-8-9-10-11 reps

DB Bench Press         15-14-13-12-11-10-9 reps

Then immediately do 10 rounds of:

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

Goblet Squat    13-12-11-10-9-8-7-6-5-4 reps

3/16/23

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 with a moderate weight, then add weight each set.

#2  Start a timer.  

At 0:00, 6:00, 12:00 etc. do:

Tire Pull - as far as you can in 30 seconds with 50 lbs in tire

At 3:00, 9:00, 15:00 etc. do:

American Kettlebell Swing - 15 reps

When you are not pulling the tire or doing kettlebell swings, 

complete 2 rounds of:

DB Thruster - 25 reps

DB Row - 20 reps each side

DB Bench Press - 25 reps

Air Squat - 50 reps

DB Farmer's Walk - 150 meters

3/15/23

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 9 reps.

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

#2  In any order and any combination, do:

Inverted Row - 60 reps

Burpee - 60 reps

REST at least one minute, then in any order and

any combination, do:

Double Under - 160 reps

BB Deadlift - 40 reps

REST at least one minute, then in any order and 

any combination, do:

Medicine Ball Wall Ball - 60 reps

Sledgehammer VS Tire - 30 reps each side

3/13/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 10 reps

Same weight all 4 sets.  Go as heavy

as you can with good technique.

#2  Start a timer.

From 0:00-2:00, 4:00-6:00, 8:00-10:00 etc. do 

DB Ground to Overhead - 8 reps each side

then in any order and any combination, do:

Pullup - 50 reps

DB Incline Bench Press - 75 reps

From 2:00-4:00, 6:00-8:00, 10:00-12:00 etc. 

Run 150 meters,

then in any order and any combination, do:

Cable Row - 50 reps

Goblet Squat - 75 reps

You are done when you finish all reps of pullup, incline bench,

cable row and goblet squat.  

3/12/23

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 6 reps.

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

#2  Pushup - 120 reps

Break it up however you want. Just try to work 

as quickly as you can to finish all 120 reps.

#3  This is 6 rounds.  REST one minute between rounds.

Round 1 - Do A

Round 2 - Do A and B

Round 3 - Do A, B and C

Round 4 - Do A, B, C and D

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

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

A) DB Thruster - 12 reps

B) DB Row - 12 reps each side

C) DB Bench Press - 20 reps

D) Air Squat - 40 reps

E) DB Farmer's Walk - 150 meter

F) Tire Pull - 50 meters with 50 lbs 

3/10/23

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 - 4 sets x 8 reps

Start with a moderate weight, then add weight each set.

#2  With a partner, do:

Pullup                                                 100 total reps                                  

Goblet Squat                                      150 total reps

Double Under                                     200 total reps

Sledgehammer VS Tire                     50 total reps each side

BB Deadlift                                         75 total reps 

Medicine Ball Wall Ball                    100 total reps

Only one partner is working at a time.  Finish all reps

of each exercise before you move on to the next exercise.

So finish all 100 reps of pullups before you move on to 

goblet squats, etc.  Divide up the reps however you like. 

3/9/23

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 9 reps.

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

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

Run                                             100-150-200 meters...

Burpee                                        12-14-16 reps...

BB Row                                       12-14-16 reps...

Seated DB Shoulder Press         12-14-16 reps...

BB Curl                                       12-14-16 reps...

American Kettlebell Swing         12-14-16 reps...

Add 50 meters every round to the run and 2 reps every 

round the rest of the exercises.  

3/7/23

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.  Go as heavy as you 

can with good technique. 

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

Goblet Squat - 15 reps

Inverted Row - 10 reps

Then rest one minute, then in 6 minutes, do as many

rounds as you can of:

DB Farmer's Carry - 100 meters

Tire Pull - 25 meters with 50 lbs in the tire

Then rest one minute, then in 6 minutes, do as many

rounds as you can of:

Pushup - 14 reps

DB Ground to Overhead - 7 reps each side

3/6/23

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 - 6 sets x 4 reps

Start with a moderate weight then add weight each set.

#2  BB Bench Press - regular tempo

Set 1 - 75% 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  In any order and any combination, do:

Sledgehammer VS Tire - 30 reps each side

BB Deadlift - 45 reps

Medicine Ball Wall Ball - 60 reps

Bumper Plate Overhead Walk - 200 meters

Then immediately begin, in any order and any 

combination:

1 Arm DB Bench Press - 45 reps each side

Pullup - 60 reps

Air Squat - 90 reps

Double Under - 120 reps

Use one DB for the 1 arm bench, switch sides as 

often as you want.  

3/4/23

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 with a moderate weight then add weight each set.

#2  Do one round of:

BB Ground to Overhead            10 reps (135 lbs)

Run                                               300 meters

Seated DB Shoulder Press          30 reps

BB Row                                         30 reps

DB Nosebreaker                          20 reps

American Kettlebell Swing        40 reps

DB Nosebreaker                           20 reps

BB Row                                         30 reps

Seated DB Shoulder Press          30 reps

Run                                               300 meters

BB Ground to Overhead            10 reps (135 lbs)

3/3/23

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 12 reps.

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

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

Goblet Squat                                15-20-25 reps

Cable Row                                    15-20-25 reps

DB Incline Bench Press               15-20-25 reps

DB Hammer Curl                        15-20-25 reps

DB Waiter's Walk                        50 meters each round

Tire Pull (walking backward)     25 meters with 50 lbs

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

is overhead, one hand is at your side.  Switch hands at 25m. 

3/1/23

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.  Go as heavy as you can

with good technique.

#2  Do one round of:

Medicine Ball Wall Ball - 30 reps

Inverted Row - 30 reps

Air Squat - 75 reps

Sledgehammer VS Tire - 15 reps each side

DB Bench Press - 30 reps

DB Farmer's Walk - 200 meters

Double Under - 75 reps

Pullup - 30 reps

Finish all the reps of each exercise before moving on

to the next exercise.  For example, finish all 30 reps of

wall ball before you move on to the inverted rows.