8/31/23

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 sets of:

DB Reverse Fly - 12 reps

DB Lateral Raise - 12 reps

DB Front Raise - 12 reps

One set is 12 reverse flies, then 12 lateral raises, then

12 front raises, without setting the weight down.

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

Burpee - 12 reps

BB Nosebreaker - 12 reps

DB Hammer Curl - 12 reps (both arms same time)

Rest one minute.

Then in 10 minutes, do as many rounds as you can of:

Pullup - 10 reps

DB Bench Press - 15 reps

Goblet Squat - 20 reps

8/30/23

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 

Set 1 - 12 reps at 62.5% of 1RM - Regular tempo

Set 2 - 12 reps at 62.5% of 1RM - Regular tempo

Set 3 - 62.5% of 1RM - 5 seconds on the way down, 2 second PAUSE

at the bottom of each rep, then regular tempo on the way up

Don't go to failure.  Leave about 2 reps in the tank.

#2 BB Romanian Deadlift - 3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3.

Finish heavier than 8/24/23.

#3  Do 4 rounds of:

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

BB Push Press - 12 reps

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

Run 150 meters

American Kettlebell Swing - 20 reps

Then, in any order and any combination, do:

DB Row - 50 reps each side

DB Thruster - 50 reps

8/28/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start somewhat light for set 1.  

Add weight for set 2 but leave room to go heavier

on 9/3/23.

#2  In any order and any combination, do:

DB Ground to Overhead - 40 reps each side

Inverted Row - 70 reps

Pushup - 100 reps

Air Squat - 130 reps

Double Under - 160 reps

DB Farmer's Walk - 250 meters

#3  BB Row - 4 sets x 12 reps

Pick a weight that is challenging, but you can get

all reps with good technique.  

8/27/23

Warmup - Do 2 rounds of:

DB Row - 12 reps each side (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal is a heavy set of 12 reps

For set 2, pick a weight where you still

have about 1 rep left in the tank.

Set 1 - 12 reps at 90% of goal weight for today

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

Set 4 - as many reps as you can at 80%

Sets 1-3 are regular tempo

For set 4, take 5 seconds to lower the weight, 2 second PAUSE

at the bottom, then regular tempo on the way up.  

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2, and 3 - 15 reps

Set 4 - as many reps as you can

Set 1-3 are regular tempo

For set 4, take 5 seconds to lower the weight, 2 second PAUSE

at the bottom, then regular tempo on the way up.  

#3  With a partner, for 18 minutes, alternate whole rounds of:

Pullup - 8 reps

Burpee - 8 reps

Only one partner is working at a time.  

Partner A does 8 pullups, then 8 burpees, then

Partner B does 8 pullups, then 8 burpees, etc.

8/25/23

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 sets of:

DB Reverse Fly - 12 reps

DB Lateral Raise - 12 reps

DB Front Raise - 12 reps

One set is 12 reverse flies, then 12 lateral raises, 

then 12 front raises, without setting the weight down.

#3  Do 2 rounds of:

Sledgehammer VS Tire            15 reps each side

DB Thruster                             30 reps

DB Row                                    30 reps each side

DB Bench Press                       30 reps

Pullup                                       30 reps

American Kettlebell Swing       30 reps

Tire Pull w/ 25 lbs in tire           60 secs, as far as you can

8/24/23

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 

Set 1 - 12 reps at 60% of 1RM - regular tempo

Set 2 - 12 reps at 60% of 1RM - regular tempo

Set 3 - 60% of 1RM - 5 seconds on the way down, 2 second PAUSE

at the bottom, regular tempo on the way up, leave about 2 reps 

in the tank for this set, don't go to failure

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start somewhat light then add weight for sets 2 and 3.  

#3  Do 5 rounds of:

Run                                         100 meters

BB Ground to Overhead      6-5-4-3-2 reps

Inverted Row                         15 reps

Pushup                                    25 reps

Air Squat                                35 reps

8/22/23

Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start somewhat light for set 1.

Add weight for set 2 but leave room to go up in weight

on 8/28 and 9/3.

#2  Start a timer.

A) EVEN minutes do DB Hammer Curl - 15 reps

When you are not doing Hammer Curl, you are doing Double Unders.

You are done with part A after you do 150 Double Unders.

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

B) EVEN minutes do Cable Row - 15 reps

When you are not doing Cable Row, you are doing Goblet Squats.

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

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

C) DB Farmer's Walk - 50 meters

When you are not doing Farmer's Walk, you are doing Burpees.

You are done with part C after you complete 60 Burpees.  

#3  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can get all reps

with good technique.  

8/21/23

Warmup - Do 2 rounds of:

DB Row - 12 reps each side (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal is a moderately heavy set of 12

For set 2, pick a weight where you still have about 

2 reps left in the tank.

Set 1 - 12 reps at 90% of goal weight for today

Set 2 - 12 reps at goal weight

Set 3 - 12 reps back down at 90%

Set 4 - as many reps as you can at 80% 

Sets 1-3 are regular tempo. For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep.

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 15 reps 

Set 4 - as many reps as you can 

Sets 1-3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 4 rounds of:

Run                                        100-200-300-400

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

DB Row                                 8-10-12-14 reps each side

DB Thruster                          14-16-18-20 reps

Pullup                                    14-16-18-20 reps

DB Bench Press                     14-16-18-20 reps

8/19/23

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 4 rounds of:

Run 150 meters

American Kettlebell Swing - 15 reps

Then do 10 rounds of:

Pushup           6-7-8-9-10-11-12-13-14-15 reps       

Air Squat       20-19-18-17-16-15-14-13-12-11 reps

Then do 4 rounds of:

Inverted Row - 15 reps

Medicine Ball Wall Ball - 15 reps

8/18/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jump

For the box jumps:

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

Rounds 5-7, add height and do 2 reps

Round 8-10, add height again and do 1 rep

#2  DB Farmer's Walk - 200 meters

Then in any order and any combination, do:

BB Nosebreaker - 60 reps

Cable Row - 60 reps

Goblet Squat - 60 reps

Then do Tire Pull - as far as you can in 60 seconds (25 lbs)

Then in any order and any combination, do:

BB Push Press - 60 reps

DB Hammer Curl - 60 reps (both arms same time)

Burpee - 60 reps

8/16/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

Pick a weight that is challenging but you can

get all reps with good technique.

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

Run                           200 meters

BB Deadlift               10 reps

DB Bench Press        20 reps

Pullup                       15 reps

DB Thruster              20 reps

DB Row                     15 reps each side

8/15/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps (35% of 1RM)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

4 sets x 8 reps at 60% of 1RM

#2  Do one round of:

Medicine Ball Wall Ball - 30 reps

Inverted Row - 30 reps

Pushup - 45 reps

Air Squat - 60 reps

Double Under - 60 reps

DB Ground to Overhead - 20 reps each side

Double Under - 60 reps

Air Squat - 60 reps

Pushup - 45 reps

Inverted Row - 30 reps

Medicine Ball Wall Ball - 30 reps

8/13/23

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 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

1 set x 2 reps

Try to add weight each set.

#2  Do 3 rounds of:

Goblet Squat - 20 reps

BB Nosebreaker - 15 reps

Then immediately begin 3 rounds of:

Burpee - 15 reps

DB Farmer's Walk - 100 meters

Then immediately begin 3 rounds of:

BB Push Press - 15 reps

DB Hammer Curl - 15 reps

Then immediately begin 3 rounds of:

Pullup - 15 reps

Tire Pull - 45 seconds, as far as you can w/25 lbs in tire

8/12/23

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  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) DB Bench Press - 15 reps

C) DB Row - 15 reps

D) DB Thruster - 20 reps

E) Run - 250 meters

F) 24" Box Jump - 30 reps

8/10/23

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:

DB Ground to Overhead        10-15-20 reps each side

Double Under                         40-50-60 reps

Pushup                                   50-35-20 reps

Air Squat                                60-45-30 reps

Inverted Row                          10-20-30 reps

Medicine Ball Wall Ball          10-20-30 reps

8/9/23

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

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

Tire Pull - 30 seconds as far as you can (25 lbs in tire)

Run - 150 meters

DB Suitcase Carry - 50 meters (1 DB, 25 meters each hand)

DB Thruster - 15 reps

REST one minute.

Then, in 10 minutes, do as many rounds as you can of:

BB Deadlift - 8 reps

24" Box Jump - 10 reps

DB Row - 12 reps each side

DB Bench Press - 14 reps

8/7/23

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 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

1 set x 2 reps

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. - Goblet Squat - 15 reps

At 2:00, 6:00, 10:00, etc. - BB Push Press - 12 reps

When you are not doing Goblet Squats or Push Press,

in any order and any combination, do:

DB Row - 60 reps each side

Burpee - 60 reps

DB Hammer Curl - 60 reps (both arms same time)

BB Nosebreaker - 60 reps

8/6/23

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 3 reps.

Do as many warmup reps and sets as you like.

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

Set 2 - 3 reps at goal weight for today

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

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

Medicine Ball Wall Ball - 15 reps

Inverted Row - 15 minutes

Then rest for 1 minute.

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

Air Squat - 30 reps

Pushup - 20 reps

Then, rest for 1 minute. 

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

Double Under - 30 reps

DB Ground to Overhead - 10 reps each side

8/4/23

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  With a partner, Do:

Tire Pull                     150 total meters w/25 lbs

Run                             1000 total meters

BB Deadlift                70 total reps

DB Bench Press         120 total reps

DB Row                      120 total reps

DB Thruster              120 total reps

Number of reps/distance is the TOTAL for both partners.

For example, for the tire pull, each partner would do 75 meters.

Divide the reps/distance however you want.

Only one partner is working at a time. 

Finish the tire pull before you move on to the run.

Finish the run before you move on to the deadlift, etc. 

8/3/23

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

Do as many warmup reps and sets as you like.

Work up to a heavy set of 2 reps.

Then take off 10% and do 5 more sets x 2 reps

#2  Do 3 rounds of:

American Kettlebell Swing        24 reps each round

BB Curl                                      24-18-12 reps

BB Push Press                           12-18-24 reps

DB Row                                      12 reps each round

REST 2 minutes, then:

Do 3 rounds of:

Goblet Squat                               30 reps each round

Cable Row                                   25-20-15 reps

Burpee                                         15-20-25 reps

Sledgehammer VS Tire                10 reps each side, each round

8/1/23

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 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

1 set x 2 reps

Try to add weight each set.

#2  Do ONE round of:

Medicine Ball Wall Ball - 40 reps

Inverted Row - 40 reps

Air Squat - 120 reps

Pushup - 80 reps

Double Under - 150 reps

DB Ground to Overhead - 25 reps each side

Do all the wall balls before you move on to the rows.

Do all the rows before you move on to the air squats, etc.