9/30/22

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  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  Do one round of:

24" Box Jump                           25 reps

Goblet Squat                             75 reps

DB Farmer's Walk                     250 meters

BB Nosebreaker                       40 reps

Tire Pull                                    2 minutes with 25 lbs in the tire

DB Ground to Overhead           40 reps each side

9/29/23

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 - 6 reps at 70% of 1RM

Set 2 - 6 reps at 80% of 1RM

Sets 3+4 - 6 reps back down at 70%

Set 5 - 6 reps at 60% of 1RM, take 5 seconds to lower

the weight, 2 second PAUSE at the bottom of each rep

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

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

Medicine Ball Wall Ball - 12 reps

Plank (elbows and toes) - 30 seconds

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

and any combination, do:

American Kettlebell Swing - 50 reps

Double Under - 150 reps

DB Hammer Curl - 50 reps

Standing BB Shoulder Press - 50 reps

Pullup - 50 reps

9/27/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 4 sets x 6 reps

Start with a moderate weight for set 1.

Add weight for sets 2, 3 and 4.  Finish 

heavier than your top of 9 reps from 9/21/23.

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

Run                       150 meters

DB Thruster          15 reps

Inverted Row         15 reps

REST at least one minute.

Then do 75 pushups.

REST at least one minute. 

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

Double Under       25 reps

DB Row                15 reps each side

Burpee                 15 reps

#3  BB Row - 5 sets x 6 reps

Same weight all 5 sets.  

9/26/23

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 - goal for set 2 is a moderately heavy 

set of 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight for today

Sets 3+4 - 6 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo

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

in the bottom position, then regular tempo on the way up.

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 9 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for two seconds at the bottom of each rep, then regular tempo

on the way up.

#3  DB Ground to Overhead - 20 reps each side

      Tire Pull - 25 meters with 25 lbs

Then immediately begin, in any order and any combination:

Pullup                             50 reps

BB Push Press               50 reps

Goblet Squat                  100 reps

DB Farmer's Walk          250 meters

When you finish all reps or distance of pullup, push press, goblet squat

and farmer's walk, do:

DB Ground to Overhead - 20 reps each side

Tire Pull - 25 meters with 25 lbs

9/24/23

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 9 reps

Same weight all 4 sets.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  Plate Front Raise - 3 sets x 15 reps

Same weight all 3 sets.  

#4  Do 5 rounds of:

Run           50-100-150-200-250 meters

Pushup     30-25-20-15-10 reps

Then do 5 rounds of:

Double Under        10-20-30-40-50 reps

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

Then do 5 rounds of:

DB Hammer Curl                 8-10-12-14-16 reps

Medicine Ball Wall Ball      16-14-12-10-8 reps 

9/23/23

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 - 9 reps at 70% of 1RM

Set 2 - 9 reps at 70% of 1RM

Set 3 - 9 reps at 75% of 1RM

Set 4 - 75% of 1RM, 5 seconds on the way down, 2 second

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

Don't go to failure.  Leave at least one rep in the tank.

Regular tempo for sets 1-3. 

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start somewhat light then add weight each set.

#3  Do 2 rounds of:

BB Ground to Overhead                         8 reps

DB Row                                                     16 reps each side

DB Thruster                                              24 reps

Inverted Row                                            24 reps

Burpee                                                       24 reps

24" Box Jump                                           16 reps

American Kettlebell Swing                     24 reps

REST at least one minute between rounds.  

9/21/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 9 reps

Start with a moderate weight for set 1.

Add weight for set 2 and 3. Finish heavier 

than your top set from 9/15/23.

#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         8 reps each side

B) Run                                        150 meters

C) Pullup                                     15 reps

D) BB Push Press                        15 reps

E) Goblet Squat                          30 reps

F) DB Farmer's Walk                    200 meters

#3 DB Row - 4 sets x 9 reps each side

Same weight all 4 sets.  

9/20/23

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 - goal for set 2 is a max set of 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight

Set 3+4 - 9 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo.

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

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

#2  DB Incline Bench Press - same weight all 5 sets

Sets 1-4, do 12 reps at regular tempo

Set 5 - do as many reps as you can - take 5 seconds to lower the weight,

PAUSE for 2 seconds at the bottom of each rep, then regular tempo

on the way up

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

BB Row                                      8 sets x 8 reps

Pushup                                       7 sets x 16 reps

Double Under                              6 sets x 24 reps

Sledgehammer VS Tire               5 reps x 8 reps each side

Medicine Ball Wall Ball               4 sets x 16 reps

Only one partner is working at a time.  

Partner B rests while Partner A works, and vice versa.

Partner A does 8 BB Rows, the Partner B does 8 BB Rows,

alternating back and forth until each partner does 8 sets.

Then move on to the pushups.  

9/18/23

Warmup - Do 3 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 9 reps

Same weight all 4 sets. 

#2  DB Lateral Raise  - 3 sets x 15 reps

Same weight all 3 sets.

#3  Plate Front Raise - 3 sets x 15 reps

Same weight all 3 sets.

#4  American Kettlebell Swing - 15 reps

Then, in any order and any combination, do:

Burpee - 50 reps

DB Row - 50 reps each side

Then do American Kettlebell Swing - 25 reps

Then, in any order and any combination, do:

Inverted Row - 50 reps

DB Thruster - 50 reps

Then do American Kettlebell Swing - 35 reps

9/17/23

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 - 9 reps at 67.5% of 1RM

Set 2 - 9 reps at 67.5% of 1RM

Set 3 - 9 reps at 72.5% of 1RM

Set 4 - 72.5% of 1RM, 5 seconds on the way down, 2 second

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

Don't go to failure.  Leave at least one rep in the tank.

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start somewhat light then add weight each set.

#3  Do 3 rounds of:

Goblet Squat - 20 reps

BB Nosebreaker - 15 reps

Then do 3 rounds of:

DB Ground to Overhead - 12 reps each side

Run - 150 meters

Then do 3 rounds of:

BB Push Press - 15 reps

DB Hammer Curl - 15 reps

Then do 3 rounds of:

Pullup - 20 reps

Tire Pull - 50 seconds with 25 lbs in the tire

9/15/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps 

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 9 reps

Start with a moderate weight for set 1.

Add weight for set 2 and 3.  Finish heavier 

than your top set from 9/9/23.  

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

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 10 reps each side

Double Under - 50 reps

DB Bench Press - 20 reps

Inverted Row - 20 reps

DB Suitcase Carry - 100 meters (one DB, switch hands

at 50 meters)

#3  DB Row - 4 sets x 9 reps each side

Same weight all 4 sets.  

9/14/23

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 - goal for set 2 is a heavy set of 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight for today

Sets 3+4 - 9 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo

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

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

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 12 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for 2 seconds at the bottom of each rep, then regular tempo on

the way up.

#3  Do 5 rounds of:

Burpee                                          15 reps

BB Row                                         15 reps

Pushup                                          28-26-24-22-20 reps

Pullup                                            15 reps

BB Bench Press                             4-6-8-10-12 reps

REST one minute between rounds.

Same weight all 5 rounds for BB Bench Press.

9/12/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 rep (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.

#2  DB Lateral Raise - 3 sets x 15 reps

Same weight all 3 sets.

#3  Plate Front Raise - 3 sets x 15 reps

Same weight all 3 sets.  

#4  Tire Pull (25 lbs in tire)                         75 meters

Then, in any order and any combination, do:

DB Row                                                     60 reps each side

24" Box Jump                                            60 reps

Goblet Squat                                             100 reps

Bumper Plate Overhead Walk                    300 meters

Run                                                           1000 meters

Then do Tire Pull (25 lbs in tire)              75 meters

9/11/23

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 - 9 reps at 65% of 1RM

Set 2 - 9 reps at 65% of 1RM

Set 3 - 9 reps at 70% of 1RM

Set 4 - 70% of 1RM, 5 seconds on the way down, 2 second

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

Don't go to failure. Leave at least one rep in the tank.

#2  BB Romanian Deadlift - 4 sets x 9 reps

Start somewhat light then add weight each set.  

#3  Do 4 rounds of:

DB Farmer's Walk - 100 meters

Air Squat - 35 reps

Then do 4 rounds of:

Inverted Row - 15 reps

Pushup - 25 reps

Then do 4 rounds of:

Double Under - 40 reps

American Kettlebell Swing - 15 reps

9/9/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 9 reps

Start with a moderate weight for set 1.

Add weight for set 2 and 3.  Finish heavier 

than your top set of 12 from 9/3/23.

#2  In any order and any combination, do:

Sledgehammer VS Tire        30 reps each side

Burpee                                 50 reps

DB Bench Press                   70 reps

REST one minute.  Then in any order and any 

combination, do:

Pullup                                      60 reps

Medicine Ball Wall Ball            60 reps

BB Nosebreaker                       60 reps

#3  BB Row - 4 sets x 9 reps

Same weight all 4 sets.  Pick a weight that is 

challenging, but you can get all reps with good

technique.  

9/8/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a moderately heavy

set of 9 reps.  

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight for today

Sets 3 + 4 - 9 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1 -4 are regular tempo.

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

in the bottom position, then regular tempo on the way up.

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1, 2, 3 and 4 - 12 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for 2 seconds in the bottom position, then regular tempo on 

the way up.  

#3  Do one round of:

Goblet Squat                   45 reps

Plank                                90 seconds (elbows and toes)

Run                                   300 meters

24" Box Jump                  20 reps

DB Row                             20 reps each side

DB Thruster                     30 reps

DB Row                             20 reps each side

24" Box Jump                  20 reps

Run                                   300 meters

Plank                                90 seconds (elbows and toes)

Goblet Squat                   45 reps

9/6/23

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 5 rounds of:

DB Farmer's Walk                    50 meters each round

Double Under                          50-40-30-20-10 reps

Air Squat                                 10-20-30-40-50 reps

Inverted Row                           12 reps each round

Pushup                                    30-25-20-15-10 reps

DB Ground to Overhead          6-8-10-12-14 reps each side

9/5/23

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 65% of 1RM - regular tempo

Set 2 - 12 reps at 65% of 1RM - regular tempo

Set 3 - 65% of 1RM - 5 seconds on the way down, 2 second PAUSE

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

Don't go to failure.  Leave at least one rep 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 8/30/23.

#3  Start a timer.

At 0:00, 4:00, 8:00, etc.         Burpee - 10 reps

At 2:00, 6:00, 10:00, etc.       Pullup - 10 reps

When you are not doing Burpees or Pullups, in any order and

any combination, do:

Sledgehammer VS Tire            25 reps each side

Standing BB Bicep Curl           50 reps

DB Bench Press                       75 reps

Goblet Squat                            100 reps

9/3/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a moderate weight for set 1.

Add weight for set 2.  Try to finish heavier than 8/28/23.

#2  Do 3 rounds of:

Run                                         200 meters

Tire Pull (25 lbs in tire)           50 seconds as far as you can

BB Push Press                        15 reps

24" Box Jump                         15 reps

DB Row                                   15 reps each side

Medicine Ball Wall Ball           25 reps

#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.  

9/2/23

Warmup - Do 2 rounds of:

DB Row - 12 reps (light weight)

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a max set of 12 reps

Set 1 - 12 reps at 90% of top weight

Set 2 - 12 reps at top weight

Set 3 - 12 reps back down at 90% of top weight 

Set 4 - as many reps as you can at 80% of top weight

Sets 1-3 are regular tempo

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

in the bottom position, then regular tempo on the way up.

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

Set 1, 2, and 3 - 15 reps at regular tempo

Set 4 - as many reps as you can. Take 5 seconds to lower the 

weight each rep, PAUSE for 2 seconds in the bottom position, 

then regular tempo on the way up.  

#3  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) DB Suitcase Carry - 200 meters total (100m each hand)

B) Double Under - 60 reps

C) Air Squat - 40 reps

D) Pushup - 30 reps

E) Inverted Row - 12 reps

F) DB Ground to Overhead - 8 reps each side

For the suitcase carry, you have one DB.  Try to maintain

good posture, and try not to lean to one side while walking. 

Switch hands as many times as you want, just end up with 

100 meters with each hand.