6/29/23

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

PAUSE for one second at the bottom, of each rep.

#2  In any order and any combination, do:

BB Deadlift - 40 reps

DB Bench Press - 60 reps

24" Box Jump - 40 reps

After you finish all reps of deadlift, bench press and box jump,

REST one minute.

Then do - DB Thruster - 40 reps

Then REST one minute

Then, in any order and any combination, do:

American Kettlebell Swing - 40 reps

Double Under - 120 reps

Tire Pull - 2 total minutes (walking backward, 50 lbs in tire)

6/28/23

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

5 sets x 5 reps at 82.5% of 1RM

1 set x as many reps as you can at 82.5%

#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) BB Row - 12 reps

C) Goblet Squat - 24 reps

D) Pushup - 36 reps

E) DB Farmer's Walk - 150 meters

F) Run - 600 meters

6/26/23

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  Seated DB Shoulder Press

1 set x 14 reps

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Try to add weight each set.

#2  This is continuous work.   

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

Air Squat                                     40 reps

Standing BB Shoulder Press      20 reps

DB Hammer Curl                        20 reps

Medicine Ball Wall Ball               20 reps

Inverted Row                              20 reps

DB Ground to Overhead              12 reps each side

6/25/23

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 with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then try to add weight each set.

#2  Do 8 rounds of:

BB Deadlift        1-2-3-4-5-6-7-8 reps

Pushup               22-20-18-16-14-12-10-8 reps

Then immediately do 4 rounds of:

Double Under                                 35 reps

Bumper Plate Overhead Carry    50 meters

Then immediately do 8 rounds of:

DB Row              11-10-9-8-7-6-5-4 reps each side

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

6/23/23

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 PAUSE

for one second at the bottom, of each rep.

#2  Do 2 rounds of:

Run - 400 meters

DB Farmer's Walk - 150 meters

Burpee - 25 reps

REST ONE MINUTE

BB Row - 25 reps

Pushup - 40 reps

Goblet Squat - 40 reps

REST ONE MINUTE

6/22/23

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 light then try to add weight each set.

#2  Start a timer.   

At 0:00, 4:00, 8:00 etc. - Tire Pull - as far as you can in 30 seconds

At 2:00, 6:00, 10:00 etc. - Medicine Ball Wall Ball - 12 reps

(50 lbs in the tire)

When you are not doing tire pull or wall balls, in any order

and any combination, do:

American Kettlebell Swing - 50 reps

Inverted Row - 50 reps

Air Squat - 100 reps

Seated DB Shoulder Press - 50 reps

6/20/23

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 Shoulder Press - 5 sets x 6 reps

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

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

BB Deadlift             20-15-10 reps

DB Bench Press      25-20-15 reps

DB Row                   10-15-20 reps each side

BB Push Press        10-15-20 reps

DB Hammer Curl     25-20-15 reps (both arms same time)

DB Thruster             20-15-10 reps

Double Under           50 reps each round

Round 1 is 20 deadlifts, 25 reps of bench press, 10 rows, 

10 reps of push press, 25 curls, 20 thrusters, and 50 double unders.

Round 2 is 15 deadlifts, 20 reps of bench press, 15 rows, 

15 reps of push press, 20 curls, 15 thrusters, and 50 double unders.

Round 3 is 10 deadlifts, 15 reps of bench press, 20 rows, 

20 reps of push press, 15 curls, 10 thrusters, and 50 double unders.

6/19/23

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

Goal for today is a max set of 7 reps.

Do as many warmup reps and sets as you like.

Set 1 - 7 reps at 90% of goal weight for today

Set 2 - 7 reps at goal weight

Sets 3 and 4 - 7 reps back down at 90%

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

Burpee - 12 reps

DB Farmer's Walk - 50 meters

Then REST one minute, then in 6 minutes, do as 

many rounds as you can of:

Run - 100 meters

Pushup - 15 reps

Then REST one minute, then in 6 minutes, do as 

many rounds as you can of:

Pullup - 10 reps

Goblet Squat - 15 reps

6/17/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps

Same weight all 4 sets.

#2  Do one round of:

Medicine Ball Wall Ball          25 reps

Inverted Row                            25 reps

Air Squat                                   50 reps

Seated DB Shoulder Press       25 reps

Tire Pull with 50 lbs in tire     60 seconds

American Kettlebell Swing     50 reps

Tire Pull with 50 lbs in tire     60 seconds

Seated DB Shoulder Press       25 reps

Air Squat                                   50 reps

Inverted Row                            25 reps

Medicine Ball Wall Ball          25 reps

6/16/23

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

4 sets x 7 reps at 77.5% of 1RM

1 set x as many reps as you can at 77.5%

#2  With a partner, in 20 minutes, do as many 

rounds as you can of:

BB Deadlift               10 reps

BB Row                     12 reps

DB Bench Press        14 reps

DB Thruster              16 reps

Double Under            30 reps

Alternate exercises with your partner. 

Only one partner is working at a time.

Partner A does 10 deadlifts, then

Partner B does 12 rows.

Partner A does 14 reps of DB Bench, then

Partner B does 16 thrusters.

Partner A does 30 double unders, then

Partner B does 10 deadlifts, etc.  

6/14/23

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 Shoulder Press - 5 sets x 6 reps

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

#2  In any order and any combination, do:

Goblet Squat - 75 reps

DB Farmer's Walk - 250 reps

Pushup - 75 reps

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

in any order and any combination, do:

Burpee - 50 reps

Run - 800 meters

Pullup - 50 reps

6/13/23

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

Goal for today is a heavy set of 7 reps.

Go heavier than your top set from 6/7/23.

Do as many warmup reps and sets as you like.

Set 1 - 7 reps at 90% of goal weight

Set 2 - 7 reps at goal weight

Sets 3 and 4 - 7 reps back down at 90%

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

Sledgehammer VS Tire                   8-10-12-14 reps each side    

Seated DB Shoulder Press             10-12-14-16 reps

Cable Row                                      12-14-16-18 reps

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

Tire Pull with 50 lbs in the tire        30-40-50-60 seconds

Air Squat                                         20-30-40-50 reps

6/11/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 DB Row - 4 sets x 12 reps each side

Same weight all 4 sets.

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

do 10 DB Thrusters.

When you are not doing thrusters, in any order and

any combination, do:

BB Deadlift - 30 reps

BB Push Press - 30 reps

Double Under - 120 reps

BB Row - 60 reps

DB Bench Press - 60 reps

6/10/23

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 (regular tempo)

4 sets x 7 reps at 75% of 1RM

1 set x as many reps as you can at 75%

#2  Continuous work.  Do 2 rounds of:

Burpee     15 reps

Run          200 meters

Burpee     15 reps

Run          200 meters

Goblet Squat       20 reps

Pullup                 15 reps

Goblet Squat       20 reps

Pullup                 15 reps

Pushup                         30 reps

DB Farmer's Walk        100 meters

Pushup                        30 reps

DB Farmer's Walk        100 meters

6/8/23

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 try to add weight each set.

#2  Do 40 reps of American Kettlebell Swing, then immediately 

begin, in any order and any combination, 

Cable Row - 60 reps

Medicine Ball Wall Ball - 60 reps

REST 2 minutes

Then do 40 reps of American Kettlebell Swing, then immediately

begin, in any order and any combination,

Air Squat - 120 reps

Seated DB Shoulder Press - 60 reps

6/7/23

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

Goal for today is a moderately heavy set of 7 reps.

Go heavier than your max set of 10 reps from 5/26.

Do as many warmup reps and sets as you like.

Set 1 - 7 reps at 90% of goal weight

Set 2 - 7 reps at goal weight

Sets 3 and 4 - 7 reps back down at 90%

#2  Do 5 rounds of:

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

DB Bench Press      16-14-12-10-8 reps

Then do 5 rounds of:

Double Under     10-20-30-40-50 reps

BB Curl               16-14-12-10-8 reps

Then do 10 rounds of:

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

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

6/5/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps

Same weight all 4 sets.

#2  This is continuous work.  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

DB Farmer's Walk - 250 meters

Run - 800 meters

Pushup - 80 reps

Goblet Squat - 80 reps

Pullup - 40 reps

Burpee - 40 reps

Finish all reps (or distance) of each exercise before

you move on to the next exercise.  

6/4/23

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 7 reps at 72.5% of 1RM

1 set x as many reps as you can at 72.5% of 1RM

#2  On the minute at 0:00, 1:00, 2:00, 3:00, 4:00 and 5:00

do Close Grip Pushup  - you pick the number of reps and hit

that same number of reps each minute

On the minute at 6:00, 7:00, 8:00, 9:00, 10:00 and 11:00

do Cable Row - 15 reps (you pick the weight)

On the minute at 12:00, 13:00, 14:00, 15:00, 16:00 and 17:00

do Air Squat - you pick the number of reps and hit that same

number of reps each minute

On the minute at 18:00, 19:00, 20:00, 21:00, 22:00 and 23:00

do American Kettlebell Swing - 15 reps 

6/2/23

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  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) Double Under - 25 reps

C) DB Thruster - 15 reps

D) BB Row - 20 reps

E) DB Bench Press - 25 reps

F) Pullup - 30 reps

REST as needed between rounds.  

6/1/23

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 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  Do 3 rounds of:

Pushup - 40 reps

Goblet Squat - 40 reps

Run - 300 meters

DB Row - 20 reps each side

Burpee - 20 reps 

REST at least one minute between rounds.