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Sunday, April 30, 2023

4/30/23

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. 

#2  In 20 minutes, do as many rounds as you can of:
Tire Pull                                   30 seconds with 50 lbs
Goblet Squat                            20 reps
BB Nosebreaker                       15 reps
Run                                           200 meters
Burpee                                      15 reps 
DB Row                                    15 reps each side

Saturday, April 29, 2023

4/29/23

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
4 sets x 10 reps at 60% of 1RM

#2  In any order and any combination, do:
1 Arm DB Bench Press - 40 reps each side
Inverted Row - 60 reps
DB Farmer's Walk - 250 meters

REST one minute
American Kettlebell Swing - 50 reps
REST one minute

Then, in any order and any combination, do:
Sledgehammer VS Tire - 30 reps each side
Medicine Ball Wall Ball - 60 reps
Double Under - 125 reps

For the 1 Arm DB Bench, you have one DB, and
you switch sides with it.  

Thursday, April 27, 2023

4/27/23

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 - 4 sets x 12 reps
Same weight all 4 sets.

#2  Do 3 rounds of:
BB Deadlift                     5-10-15 reps
Pushup                            30 reps each round
Pullup                              20 reps each round
DB Thruster                   15-20-25 reps
DB Hammer Curl          15 reps each round
DB Waiter's Walk          50 meters (switch hands at 25 meters)
Air Squat                         30-40-50 reps 

Wednesday, April 26, 2023

4/26/23

Warmup - With an unweighted BB, do 2 rounds of:
Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps

#1  BB 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  Do 3 rounds of:
Tire Pull - 25 meters with 50 lbs 
BB Push Press - 15 reps

Then immediately begin 4 rounds of:
Goblet Squat - 20 reps
Run - 200 meters

Then immediately begin 5 rounds of:
DB Row - 12 reps each side
Burpee - 12 reps

Monday, April 24, 2023

4/24/23

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.

#2  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) Inverted Row - 10 reps
B) Medicine Ball Wall Ball - 12 reps
C) Double Under - 30 reps
D) American Kettlebell Swing - 20 reps
E) DB Bench Press - 30 reps
F) DB Farmer's Walk - 200 meters

Sunday, April 23, 2023

4/23/23

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
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  Working with a partner.  Each partner will do:
Pushup              10 sets x 15 reps
Pullup                8 sets x 8 reps
DB Thruster      6 sets x 10 reps
BB Deadlift       4 sets x 10 reps

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 15 pushups, then Partner B does 15 pushups,
alternating back and forth until each partner has done 10 sets.

Then immediately begin the pullups. 
Partner A does 8 pullups, then Partner B does 8 pullups, 
alternating back and forth until each partner has done 8 sets.

Then continue the pattern with thrusters and deadlifts.  

Friday, April 21, 2023

4/21/23

Warmup - Do 2 rounds of:
DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps
Air Squat - 12 reps

#1  Standing BB Shoulder Press 
Work up to a heavy set of 4 reps.
Then take off 10% and do 5 more sets x 4 reps.

#2  This is 3 rounds.
DB Row                                      20-16-12 reps each side
DB Bench Press                         24-20-16 reps
DB Ground to Overhead             20-16-12 reps each side
Run                                             100-200-300 meters
Tire Pull w/ 50 lbs in tire            30-40-50 seconds
Burpee                                        10-20-30 reps

Thursday, April 20, 2023

4/20/23

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 2 reps.
Then take off 10% and do 6 more sets x 2 reps.

#2  This is continuous work.  Do one round of:
Medicine Ball Wall Ball             30 reps
Cable Row                                 60 reps
Close Grip Pushup                    60 reps
American Kettlebell Swing        60 reps
Double Under                            120 reps
Sledgehammer VS Tire              30 reps each side
Medicine Ball Wall Ball              30 reps

Tuesday, April 18, 2023

4/18/23

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.

#2  In any order and any combination, do:
BB Deadlift - 40 reps
DB Bench Press - 60 reps

REST at least one minute
Air Squat - 100 reps
REST at least one minute

In any order and any combination, do:
Inverted Row - 40 reps
DB Thruster - 60 reps

Monday, April 17, 2023

4/17/23

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

#2  Pushup - 130 reps
Break it up however you want.  Just try to work
as quickly as you can to finish all 130 reps.

#3  Start a timer.
On the minute at 0:00, 1:00, 2:00, 3:00, 4:00 and 5:00,
do DB Row - 12 reps each side

On the minute at 6:00, 7:00, 8:00, 9:00, 10:00 and 11:00,
Run 100 meters in less than 20 seconds

On the minute at 12:00, 13:00, 14:00, 15:00, 16:00 and 17:00,
do DB Ground to Overhead - 8 reps each side

On the minute at 18:00, 19:00, 20:00, 21:00, 22:00 and 23:00,
do Burpee - 10 reps

Saturday, April 15, 2023

4/15/23

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  Standing BB Shoulder Press 
Work up to a heavy set of 4 reps.
Then take off 10% and do 5 more sets x 4 reps

#2  Start a timer.  At 0:00, 3:00, 6:00, etc. do 
15 reps of Medicine Ball Wall Ball.  
When you are not doing wall balls, in any order
and any combination, do:
Sledgehammer VS Tire               30 reps each side
Double Under                               120 reps
American Kettlebell Swing        45 reps
Close Grip Pushup                      60 reps
Cable Row                                    60 reps

Friday, April 14, 2023

4/14/23

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 2 reps.
Then take off 10% and do 6 more sets x 2 reps.

#2  With a partner, in 20 minutes, do as many rounds
as you can of:
BB Deadlift - 8 reps
Pushup - 16 reps
Goblet Squat - 24 reps
Inverted Row - 16 reps
DB Farmer's Walk - 50 meters
DB Thruster - 16 reps

ONLY ONE PARTNER IS WORKING AT A TIME.
Partner A does 8 deadlifts, then Partner B does 8 deadlifts.
Partner A does 16 pushups, then Partner B does 16 pushups, etc.

Wednesday, April 12, 2023

4/12/23

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  This is continuous work.  Do 3 rounds of:
Burpee                                       22-16-10 reps
Tire Pull                                    25 meters with 50 lbs
Run                                            200 meters
DB Ground to Overhead         8-14-20 reps each side
DB Bench Press                        15 reps
DB Row                                     15 reps each side

Tuesday, April 11, 2023

4/11/23

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  Medicine Ball Wall Ball - 25 reps, then immediately do 4 rounds of:
Sledgehammer VS Tire - 10 reps each side
Air Squat - 30 reps

Then REST 2 minutes.

Medicine Ball Wall Ball - 25 reps, then immediately do 4 rounds of:
American Kettlebell Swing - 15 reps
Double Under - 45 reps

Sunday, April 9, 2023

4/9/23

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  Standing BB Shoulder Press 
Work up to a heavy set of 4 reps.
Then take off 10% and do 5 more sets x 4 reps.

#2  Do 5 rounds of:
BB Deadlift      10-8-6-4-2 reps
Pushup              14-16-18-20-22 reps

Then immediately do 5 rounds of:
Goblet Squat      22-20-18-16-14 reps
Inverted Row     8-10-12-14-16 reps

Then immediately do 5 rounds of:
DB Farmer's Walk      50 meters each round
DB Thruster                 8-10-12-14-16 reps

Saturday, April 8, 2023

4/8/23

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 - regular tempo
Work up to a heavy set of 3 reps.
Then take off 10% and do 5 more sets x 3 reps.

#2  In any order and any combination, do:
Burpee - 50 reps
BB Push Press - 50 reps
DB Row - 50 reps each side
Tire Pull - 100 meters with 50 lbs

Then, in any order and any combination, do:
Run - 400 meters
Close Grip Pushup - 50 reps
DB Hammer Curl - 50 reps
DB Ground to Overhead - 50 reps each side

Thursday, April 6, 2023

4/6/23

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  With a partner, do:
Sledgehammer VS Tire - 50 total reps
Medicine Ball Wall Ball - 100 total reps
Cable Row - 100 total reps
Air Squat - 150 total reps
Double Under - 150 total reps
American Kettlebell Swing - 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.
The number is the total reps for both partners.  For sledgehammer
for example, each partner could do 25 reps to get the 50 total reps.
Finish all 50 reps of sledgehammer vs tire before you move
on to the wall ball, etc.  Divide up the reps however you like.

Wednesday, April 5, 2023

4/5/23

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

#2  Pushup - 130 reps
Break it up however you want.  Just try to work as
quickly as you can to finish all 130 reps.

#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) BB Deadlift - 7 reps
B) Pullup - 12 reps
C) Goblet Squat - 20 reps
D) Inverted Row - 20 reps
E) DB Farmer's Walk - 150 meters
F) DB Thruster - 40 reps

REST at least one minute between rounds.  

Monday, April 3, 2023

4/3/23

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 - 5 sets 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. - 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 (60 lbs or heavier)

You are done when you finish all reps of burpee and row.
Tire Pull is walking backward, 50 lbs in the tire.  

Sunday, April 2, 2023

4/2/23

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 - regular tempo
Work up to a heavy set of 3 reps.
Then take off 10% and do 5 more sets x 3 reps.

#2  In 5 minutes, do as many rounds as you can of:
Medicine Ball Wall Ball - 15 reps
DB Hammer Curl - 15 reps (both arms at the same time)
REST one minute

Then, in 5 minutes, do as many rounds as you can of:
Sledgehammer VS Tire - 6 reps each side
Double Under - 24 reps
REST one minute

Then, in 5 minutes, do as many rounds as you can of:
American Kettlebell Swing - 15 reps
Close Grip Pushup - 15 reps (thumbs about 2" apart)
REST one minute

Then, in 5 minutes, do as many rounds as you can of:
Cable Row - 12 reps
Air Squat - 24 reps