5/30/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 30 total reps

Break it up however you want.

PAUSE for one second at the bottom, and 

at the top of each rep.

#2  In any order and any combination, do:

American Kettlebell Swing - 50 reps

Tire Pull with 50 lbs in tire - 50 meters

Then, in any order and any combination, do:

DB Farmer's Walk - 200 meters

Air Squat - 100 reps

Then, in any order and any combination, do:

Close Grip Pushup - 80 reps

DB Hammer Curl - 40 reps

Then, in any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Inverted Row - 60 reps

5/29/23

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 with a 2 second PAUSE at the bottom of each rep

4 sets x 8 reps

Start light then try to add weight each set.

#2  Start a timer.  In 22 minutes, do as many rounds as you can of:

BB Deadlift               4-6-8-10-12 reps...

DB Bench Press       15 reps each round

BB Row                    15 reps each round

DB Thruster             12-14-16-18 reps...

Double Under           40 reps each round

DB Nosebreaker       15 reps each round

5/27/23

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  Standing BB Shoulder Press - 4 sets x 9 reps

Start with a moderate weight then try to add weight each set.

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

Pushup - 6 sets x 15 reps

Goblet Squat - 6 sets x 15 reps

DB Row - 5 sets x 12 reps

Burpee - 5 sets x 12 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 6 sets.

Then move on to the goblet squats. 

5/26/23

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

Goal for today is a max set of 10 reps.

Do as many warmup reps and sets as you like.

Set 1 - 10 reps at 90% of goal weight for today.

Set 2 - 10 reps at goal weight

Set 3 - 10 reps back down at 90%

#2  Do 4 rounds of:

BB Ground to Overhead                 8-6-4-2 reps

Tire Pull                                         25 meters 

DB Farmer's Walk                           50 meters

Air Squat                                        30 reps 

Close Grip Pushup                         20 reps

Sledgehammer VS Tire                   10 reps each side

Medicine Ball Wall Ball                   10-15-20-25 reps

REST at least one minute between rounds.  

5/24/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 15 reps each side

Same weight all 4 sets. 

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do 12 reps of DB Thruster

At 2:00, 6:00, 10:00 etc. do 8 reps of BB Deadlift

When you are not doing thrusters or deadlifts,

in any order and any combination, do:

Pullup - 50 reps

DB Bench Press - 50 reps

Double Under - 150 reps

BB Row - 50 reps

DB Nosebreaker - 50 reps

5/23/23

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 

3 sets x 10 reps at 67.5% of 1RM

1 set x as many reps as you can at 67.5% of 1RM

#2  Start a timer.  At 0:00, 3:00, 6:00, 9:00, etc. 

Run 100 meters

When you are not running, do ONE round of:

DB Ground to Overhead - 20 reps each side

BB Curl - 30 reps

Burpee - 40 reps

Cable Row - 50 reps

Goblet Squat - 60 reps

Pushup - 70 reps

Finish all reps of each exercise before moving on to

the next exercise.  

5/21/23

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 9 reps

Start light then try to add weight each set.

#2  Medicine Ball Wall Ball - 25 reps

      Tire Pull - 25 meters with 50 lbs in the tire

Then immediately begin, in any order and any combination:

DB Farmer's Walk - 200 meters

Close Grip Pushup - 80 reps

Sledgehammer VS Tire - 40 reps each side

Air Squat - 100 reps

Inverted Row - 60 reps

When you finish all reps of farmer's walk, pushup, 

sledgehammer, air squat, and inverted row, do:

      Medicine Ball Wall Ball - 25 reps

      Tire Pull - 25 reps with 50 lbs in the tire

5/20/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for today is a heavy set of 10 reps.

Do as many warmup reps and sets as you like.

Set 1 - 10 reps at 90% of goal weight for today

Set 2 - 10 reps at goal weight

Set 3 - 10 reps back down at 90%

#2  A) Start a timer.  Do 6 rounds of:

EVEN minutes - DB Thruster - 12 reps

ODD minutes - Pullup - 12 reps

B) In 6 minutes, do as many rounds as you can of:

BB Deadlift - 8 reps

DB Bench Press - 16 reps

C) Continuous work.  Do 6 rounds of:

BB Row - 10 reps

Double Under - 25 reps

REST one minute between A, B, and C.

5/18/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 15 reps each side

Same weight all 4 sets.

#2  Do 1 round of:

Burpee - 25 reps

Cable Row - 25 reps at 100 lbs

Pushup - 50 reps

DB Ground to Overhead - 15 reps each side

Run - 250 meters

REST one minute

Goblet Squat - as many reps as you can in one minute

REST one minute

Run - 250 meters

DB Ground to Overhead 15 reps each side

Pushup - 50 reps

Cable Row - 25 reps at 100 lbs

Burpee - 25 reps

5/17/23

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

3 sets x 10 reps at 65% of 1RM

1 set x as many reps as you can at 65% of 1RM

#2  Do 4 rounds of:

DB Farmer's Walk                 100 meters each round

Inverted Row                         20-17-14-11 reps

BB Nosebreaker                     20-17-14-11 reps

Air Squat                                55-45-35-25 reps

Sledgehammer VS Tire          5-8-11-14 reps

Standing BB Curl                   11-14-17-20 reps

Medicine Ball Wall Ball          11-14-17-20 reps

Round 1 is 100m farmer's walk, 20 rows, 20 nosebreakers, 

55 air squats, 5 reps sledgehammer vs tire, 11 curls, and 11 wall balls.

Round 2 is 100m farmer's walk, 17 rows, 17 nosebreakers, 

45 air squats, 8 reps sledgehammer vs tire, 14 curls, and 14 wall balls, etc.

5/15/23

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 - 4 sets x 12 reps

Start light then try to add weight each set.

#2  In any order and any combination, do Part A:

DB Thruster - 50 reps

DB Hammer Curl - 50 reps (both arms at the same time)

Pullup - 50 reps

DB Bench Press - 50 reps

When you finish part A, immediately begin, in any order and any

combination, part B:

BB Deadlift - 40 reps

Seated DB Shoulder Press - 50 reps

BB Row - 50 reps

Double Under - 120

5/14/23

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

Goal for today is a moderately heavy set of 10 reps.

Weight will go up on 5/20/23.

Do as many warmup reps and sets as you like.

Set 1 - 10 reps at 90% of your goal weight for today

Set 2 - 10 reps at goal weight

Set 3 - 10 reps back down at 90%

#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) Burpee - 12 reps

B) Cable Row - 15 reps 

C) Pushup - 25 reps

D) DB Ground to Overhead - 12 reps each side

E) Run - 300 meters

F) Goblet Squat - 60 reps

5/12/23

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 15 reps each side

Same weight all 4 sets.

#2  Do 2 rounds of:

Inverted Row - 25 reps

American Kettlebell Swing - 25 reps

DB Farmer's Carry - 100 meters

Air Squat - 50 reps

Sledgehammer VS Tire - 12 reps each side

Medicine Ball Wall Ball - 25 reps

5/11/23

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 

3 sets x 10 reps at 62.5% of 1RM

1 set x as many reps as you can at 62.5% of 1RM

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

DB Thruster - 16 reps

DB Hammer Curl - 16 reps (both arms same time)

After the 5 minutes, REST one minute, then:

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

Pullup - 12 reps

Double Under - 24 reps

After the 5 minutes, REST one minute, then:

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

BB Deadlift - 8 reps

Seated DB Shoulder Press - 16 reps

After the 5 minutes, REST one minute, then:

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

BB Row - 16 reps

DB Bench Press - 16 reps

5/9/23

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

Same weight all 4 sets. 

#2  Every 4th minute (0:00, 4:00, 8:00 etc.) do:

Goblet Squat - 15 reps

Run - 100 meters

When you are not doing goblet squats or running, in any

order and any combination, do:

DB Row                               50 reps each side

Burpee                                 50 reps

Sledgehammer VS Tire       30 reps each side

Pushup                                70 reps

5/8/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB 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  With a partner, in 20 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 20 reps

American Kettlebell Swing - 15 reps

Sledgehammer VS Tire - 8 reps each side

Inverted Row - 15 reps

Air Squat - 30 reps

Double Under - 40 reps

DB Farmer's Walk - 50 meters

ALTERNATE EXERCISES.  Only one partner is working at a time.

Partner A does wall balls, then Partner B does kettlebell swings.

Partner A does sledgehammer, then Partner B does inverted row, etc.

5/6/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 30 total reps

Break it up however you want.

PAUSE for one second at the top and at the bottom

of each rep.

#2  Do one round of:

DB Thruster                                25 reps

BB Row                                       25 reps

DB Bench Press                         25 reps

BB Deadlift                                 15 reps

Seated DB Shoulder Press        25 reps

Standing DB Hammer Curl        25 reps (both hands same time)

DB Waiter's Walk                       100 meters 

Standing DB Hammer Curl        25 reps

Seated DB Shoulder Press        25 reps

BB Deadlift                                  15 reps

DB Bench Press                           25 reps

BB Row                                         25 reps

DB Thruster                                 25 reps

For the waiter's walk, switch hands at 50 meters.

5/5/23

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 (1.5 REP) - 4 sets x 8 reps

Start light then add weight each set.

#2  Start a timer.

A) EVEN minutes, do 15 reps of Goblet Squat

When you are not doing goblet squats, you are running.

You are done with part A after you run a total of 600 meters.

After you finish part A, on the next even minute, begin:

B) EVEN minutes, do 12 reps each side of DB Row

When you are not doing db rows, you are doing burpees.

You are done with part B after you do 60 Burpees.

After you finish part B, on the next even minute, begin:

C) EVEN minutes, do 7 reps each side of Sledgehammer VS Tire

When you are not doing sledgehammer vs tire, you are doing

pushups.  You are done with part C when you finish 100 pushups.

5/3/23

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  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  Medicine Ball Wall Ball - 20 reps

Then in any order and any combination, do:

Sledgehammer VS Tire - 40 reps each side

Double Under - 160 reps

Then REST 2 minutes.

Then do Medicine Ball Wall Ball - 20 reps

Then, in any order and any combination, do:

Inverted Row - 40 reps

Air Squat - 160 reps

5/2/23

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

Row - 10 reps

Standing 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

For Rounds 1-4, height is 30" and do 3 reps

For Rounds 5-7, add height and do 2 reps

For Rounds 8-10, add height again and do 1 rep

#2  Do 10 rounds of:

Standing BB Shoulder Press        11-10-9-8-7-6-5-4-3-2 reps

Standing BB Curl                          2-3-4-5-6-7-8-9-10-11 reps

Then do 6 rounds of:

BB Deadlift        1-3-5-7-9-11 reps

Pushup               27-25-23-21-19-17 reps

Then do 10 rounds of:

Pullup                2-3-4-5-6-7-8-9-10-11 reps

DB Thruster     11-10-9-8-7-6-5-4-3-2 reps