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

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.  

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 

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

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

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.  

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

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

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

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

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

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.

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

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

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

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

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.

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.  

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.  

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