7/31/23

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 3 reps.

Do as many warmup sets and reps as you like.

Set 1 - 3 reps at 90% of goal weight for today

Set 2 - 3 reps at goal weight for today

Sets 3, 4, 5 and 6 - 3 reps back down at 90%

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

Run - 100 meters

Tire Pull - 30 seconds with 25 lbs, as far as you can

When you are not running or pulling the tire, in any

order and any combination, do:

BB Deadlift - 30 reps

DB Thruster - 45 reps

BB Row - 60 reps

DB Bench Press - 75 reps

DB Farmer's Walk - 200 meters

7/29/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 6 sets x 6 reps

Weighted if possible. And try to add weight each set.

#2  Do 3 rounds of:

Sledgehammer VS Tire - 10 reps each side

BB Push Press - 15 reps

Then do 3 rounds of:

DB Row - 15 reps each side

Goblet Squat - 30 reps

Then do 3 rounds of:

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

Burpee - 20 reps

Then do:

American Kettlebell Swing - 40 reps 

7/28/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

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

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

6 sets x 3 reps at 92.5% of 1RM

#2  Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

DB Ground to Overhead - 40 reps each side

Pushup - 80 reps

Run - 600 meters

REST 2 minutes

Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

Inverted Row - 50 reps

Air Squat - 100 reps

Double Under - 150 reps

7/26/23

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  Standing BB Shoulder Press

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Try to add weight each set.

#2  With a partner, do 3 rounds of:

Pullup                        20 reps

DB Bench Press         20 reps

BB Deadlift                12 reps

DB Thruster               20 reps

Tire Pull                      25 meters with 25 lbs in tire

DB Nosebreaker         20 reps

Only one partner is working at a time.

Partner A does 20 Pullups, then Partner B does 20 Pullups.

Partner A does 20 reps of DB Bench, then Partner B does

20 reps of DB Bench, etc. 

7/25/23

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 - regular tempo

Goal for today is a moderately heavy set of 3 reps.

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 90% of your goal weight for today

Set 2 - 3 reps at goal weight

Sets 3, 4, 5 and 6 - 3 reps back down at 90%

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

Burpee                                       10 reps

Standing BB Curl                       15 reps

Goblet Squat                              25 reps

DB Row                                      15 reps each side

Seated DB Shoulder Press         15 reps

24" Box Jump                             10 reps

American Kettlebell Swing         25 reps

7/23/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 5 sets x 8 reps

Weighted if possible.  And try to add weight each set.

#2  Do 2 rounds of:

Run - 250 meters

Pushup - 50 reps

Air Squat - 50 reps

REST one minute

Do 2 rounds of:

Double Under - 70 reps

Inverted Row - 30 reps

Medicine Ball Wall Ball - 30 reps

7/22/23

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 - regular tempo

6 sets x 3 reps at 90% of 1RM

#2  Do 4 rounds of:
Tire Pull (25 lbs in tire)         50-40-30-20 seconds

DB Farmer's Walk                 50-100-150-200 meters

BB Deadlift                           12-10-8-6 reps

DB Bench Press                    12-14-16-18 reps

BB Row                                 18-16-14-12 reps

DB Thruster                           12-14-16-18 reps

7/20/23

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

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Try to add weight each set.

#2  In any order and any combination, do:

Pullup - 50 reps

Goblet Squat - 75 reps

Then, in any order and any combination, do:

Standing BB Curl - 60 reps

BB Push Press - 60 reps

Then, in any order and any combination, do:

DB Row - 50 reps each side

Burpee - 50 reps

7/19/23

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 with a 2 second PAUSE at the bottom of each rep

6 sets x 4 reps

Start light 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) DB Ground to Overhead - 7 reps each side

B) Inverted Row - 12 reps

C) Medicine Ball Wall Ball - 15 reps

D) Run - 200 meters

E) Pushup - 40 reps

F) Air Squat - 100 reps

7/17/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 5 sets x 8 reps

Weighted if possible.  And try to add weight each set.

#2  Do 3 rounds of:

Tire Pull - 30 seconds, as far as you can, with 25 lbs in tire

BB Deadlift - 12 reps

DB Bench Press - 20 reps

Then do 24" Box Jump - 25 reps

Then do 3 rounds of:

BB Row - 15 reps

DB Thruster - 20 reps

Double Under - 40 reps

7/16/23

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 with a 2 second PAUSE at the bottom of each rep

6 sets x 4 reps

Start light then try to add weight each set.

#2  Start a timer.

A) EVEN minutes, do DB Farmer's Carry for 50 meters

When you are not doing farmer's carry, 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 DB Row - 12 reps each side

When you are not doing DB Rows, you are doing Goblet Squats.

You are done with part B after you finish 80 Goblet Squats.

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

C) EVEN minutes, do DB Hammer Curl - 12 reps

When you are not doing Curls, you are doing Burpees.

You are done with Part C after you finish 60 Burpees. 

7/14/23

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

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Try to add weight each set.

#2  In any order and any combination, do:

Medicine Ball Wall Ball             50 reps

Inverted Row                             50 reps

Run                                           400 meters

Pushup                                      75 reps

REST one minute, then in any order and any

combination, do:

DB Ground to Overhead          30 reps each side

Double Under                          120 reps

Plank (elbows and toes)          2 minutes

Air Squat                                 75 reps

7/13/23

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 max set of 5 reps.

Do as many warmup reps and sets as you like.

Set 1 - 5 reps at 90% of goal weight for today

Set 2 - 5 reps at goal weight

Sets 3, 4 and 5 - 5 reps back down at 90%

#2  Tire Pull - 100 meters with 25 lbs in the tire

Then do 5 rounds of:

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

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

Then do Sledgehammer VS Tire - 20 reps each side

Then do 10 rounds of:

BB Row              1-2-3-4-5-6-7-8-9-10-11 reps

DB Thruster      11-10-9-8-7-6-5-4-3-2-1 rep

Then do American Kettlebell Swing - 40 reps

7/11/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 5 sets x 8 reps

Weighted if possible.  And try to add weight each set.

#2  Do 1 round of:

Burpee                                      25 reps

DB Row                                    25 reps each side

Goblet Squat                            40 reps

DB Suitcase Carry                   100 meters (50 meters each hand)

Seated DB Shoulder Press       25 reps

DB Hammer Curl                      25 reps

Seated DB Shoulder Press        25 reps

DB Suitcase Carry                    100 meters (50 meters each hand)

Goblet Squat                             40 reps

DB Row                                     25 reps each side

Burpee                                       25 reps

7/10/23

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

6 sets x 4 reps at 87.5% of 1RM

#2  In 10 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

Inverted Row - 15 reps

Run - 150 meters

REST one minute

In 10 minutes, do as many rounds as you can of:

Pushup - 20 reps

Air Squat - 30 reps

Double Under - 40 reps

7/8/23

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  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 4 rounds.

BB Deadlift                           18-13-8-3 reps

DB Bench Press                    15 reps each round

BB Row                                 15 reps each round

DB Thruster                         8-13-18-23 reps

Tire Pull (25 lbs in tire)      40 seconds, as far as you can

Sledgehammer VS Tire      8 reps each round

REST one minute between rounds.

7/7/23

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

Goal for today is a heavy set of 5 reps.

Go heavier than your top set from 7/1/23.

Do as many warmup reps and sets as you like.

Set 1 - 5 reps at 90% of goal weight for today

Set 2 - 5 reps at goal weight

Sets 3, 4, and 5 - 5 reps back down at 90%

#2  Start a timer.

At 0:00, 3:00, 6:00, 9:00, etc. do 10 Burpees

When you are not doing burpees, in any order and

any combination, do:

Pullup - 60 reps

Pushup - 90 reps

Goblet Squat - 120 reps

DB Suitcase Carry - 150 meters (75 meters each hand)

7/5/23

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 1 set x 20 reps each side of DB Ground to Overhead

Then start a timer. 

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

Run 100 meters in less than 20 seconds.

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

do 10 reps each side of DB Row.

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

do 12 reps of Medicine Ball Wall Ball.

After you are done with all sets of wall balls, do another set of 

20 reps each side of DB Ground to Overhead

7/4/23

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

5 sets x 5 reps at 85% of 1RM

1 set x as many reps as you can at 85%

#2  Do 2 rounds of:

BB Deadlift                                 15 reps

DB Bench Press                          25 reps

Cable Row                                   25 reps

Standing BB Shoulder Press      25 reps

Sledgehammer VS Tire               12 reps each side

24" Box Jump                             25 reps

DB Farmer's Walk                       150 meters

DB Thruster                                25 reps

REST 2 minutes

7/2/23

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  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  Working with a partner.  Each partner will do:

Burpee                  8 sets x 8 reps

Pullup                   8 sets x 8 reps

Pushup                 6 sets x 16 reps

Goblet Squat        6 sets x 16 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 8 Burpees, then Partner B does 8 Burpees,

alternating back and forth until each partner has done 8 sets.

Then move on to pullups.  

7/1/23

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 - regular tempo

Goal for today is a moderately heavy set of 5 reps.

Do as many warmup reps and sets as you like.

Set 1 - 5 reps at 90% of your goal weight for today

Set 2 - 5 reps at goal weight

Sets 3, 4, and 5 - 5 reps back down at 90%

#2  In 7 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

DB Row - 12 reps each side

Then rest for one minute.

Then, in 7 minutes, do as many rounds as you can of:

DB Ground to Overhead - 10 reps each side

Run - 150 meters

Then rest for one minute.

Then, in 7 minutes, do as many rounds as you can of:

Air Squat - 25 reps

BB Push Press - 10 reps