10/30/23

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 somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

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

BB Deadlift                                   10 reps

DB Bench Press                            20 reps

Air Squat                                      40 reps

Seated DB Shoulder Press           20 reps

Pullup                                           20 reps

Medicine Ball Wall Ball                 20 reps

Run                                               250 meters

10/29/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 92.5% of 1RM

Sets 3,4+5 - 3 reps back down at 82.5% of 1RM

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

the weight, PAUSE for two seconds in the bottom position,

then regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.  

#3  Start a timer.  

At 0:00, 4:00, 8:00, etc. do 12 reps of BB Row

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

When you are not doing rows or push press, in any order

and any combination, do:

DB Thruster                        60 reps

Double Under                      150 reps

DB Hammer Curl                 60 reps

Plank (elbows and toes)      150 total seconds

24" Box Jump                      40 reps

10/27/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Then add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then

add weight each set.

#3 Do one round of:

BB Ground to Overhead       8 reps

Tire Pull w/25 lbs in tire       60 seconds

Burpee                                  25 reps

Inverted Row                         25 reps

Goblet Squat                         40 reps

DB Farmer's Walk                 100 meters

Pushup                                  60 reps

DB Farmer's Walk                 100 meters

Goblet Squat                         40 reps

Inverted Row                         25 reps

Burpee                                   25 reps

Tire Pull w/25 lbs in tire        60 seconds

BB Ground to Overhead        8 reps

10/26/23

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 max set of 3 reps

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

Set 2 - 3 reps at top weight

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 70% of top weight

Sets 1-5 are regular tempo

For set 6, take 5 seconds to lower the weight, PAUSE for 

2 seconds in the bottom position, then regular tempo on 

the way up.

#2  BB Incline Bench Press

Sets 1-4, do 6 reps at regular tempo, same weight all 4 sets.

For set 5, take off 15% and do as many reps as you can.

Take 5 seconds to lower the weight each rep, then PAUSE for

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

way up.

#3  Do 4 rounds of:

DB Row                                     20-15-10-5 reps each side

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

Then REST one minute.  

Then do 4 rounds of:

DB Bench Press                 25-20-15-10 reps

Air Squat                            25-35-45-55 reps

Then REST one minute.

Then do 4 rounds of:

Run                                              400-300-200-100 meters

American Kettlebell Swing      10-15-20-25 reps

10/24/23

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 - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  Do 4 rounds of:

BB Curl - 15 reps

DB Thruster - 15 reps

Double Under - 40 reps

Then REST 2 minutes

Then do 4 rounds of:

24" Box Jump - 15 reps

BB Row - 15 reps

Bumper Plate Overhead Walk - 75 meters

10/23/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 80% of 1RM

Set 2 - 3 reps at 90% of 1RM

Sets 3,4+5 - 3 reps at 80% of 1RM

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

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

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

Tire Pull                 25 meters with 25 lbs in the tire

Run                        150 meters

Burpee                   12 reps

Pullup                    18 reps

Pushup                   24 reps

Goblet Squat          30 reps

Only one partner is working at a time.

Partner A does tire pull for 25m.  Then Partner B does tire pull for 25m.

Partner A runs 150m.  Then Partner B runs 150m, etc. 

10/21/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight for set 1.

Add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add 

weight each set.

#3  Do 3 rounds of:

DB Row                                      20 reps each side

Medicine Ball Wall Ball              20 reps

DB Farmer's Walk                      100 meters

DB Bench Press                         20 reps

Air Squat                                    40 reps

Plank (elbows and toes)             60 seconds

American Kettlebell Swing         20 reps

REST one minute between rounds.

10/20/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

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 3 reps

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

Set 2 - 3 reps at top weight

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 80% of top weight

Sets 1-5 are regular tempo

For set 6, take 5 seconds to lower the weight each rep,

PAUSE for 2 seconds in the bottom position, then regular

tempo on the way up.

#2  BB Incline Bench Press 

Sets 1-4, do 6 reps at regular tempo, same weight all 4 sets.

For set 5, take off 15% and do 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:

Sledgehammer VS Tire - 15 reps each side

DB Thruster - 25 reps

Then in any order and any combination, do:

24" Box Jump - 45 reps

Inverted Row - 60 reps

Then REST for one minute.

Then do one round of:

Sledgehammer VS Tire - 15 reps each side 

DB Thruster - 25 reps

Then in any order and any combination, do:

BB Row - 50 reps

Double Under - 150 reps 

10/18/23

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 somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps 

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. run 100 meters

At 2:00, 6:00, 10:00 etc. do 8 Burpees

When you are not running or doing burpees, in any order 

and any combination, do:

Pullup - 60 reps

Pushup - 120 reps

Goblet Squat - 120 reps

10/17/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 77.5% of 1RM

Set 2 - 3 reps at 87.5% of 1RM

Sets 3,4+5 - 3 reps at 77.5% of 1RM

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

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination, do:

Air Squat                        125 reps

DB Farmer's Walk           250 meters

Then REST one minute.

Then in any order and any combination, do:

DB Ground to Overhead         40 reps each side

DB Bench Press                      80 reps

Then REST one minute.

Then in any order and any combination, do:

DB Row                                 50 reps each side

Medicine Ball Wall Ball          50 reps

10/15/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 BB Deadlift - 5 sets x 3 reps

Start with a moderate weight for set 1.

Add weight for sets 2, 3, 4 and 5.  Finish heavier

than your top set of 6 reps from 10/9/23.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add weight

each set.

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

Inverted Row - 20 reps

DB Thruster - 20 reps

Sledgehammer VS Tire - 10 reps each side

24" Box Jump - 15 reps

BB Row - 15 reps

Double Under - 50 reps

10/14/23

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 moderately heavy

set of 3 reps

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

Set 2 - 3 reps at top weight for today

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 80% of top weight

Sets 1-5 are regular tempo.

For set 6, take 5 seconds to lower the weight, PAUSE for

2 seconds in the bottom position, then regular tempo on

the way up.

#2  BB Incline Bench Press - same weight all 5 sets.

Sets 1-4, do 6 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 4 rounds of:

Tire Pull                30-45-60-75 seconds with 25 lbs in tire

DB Row                 24-18-12-6 reps

Burpee                   6-12-18-24 reps

REST 2 minutes.  Then begin 4 rounds of:

Run                           100-150-200-250 meters

Pushup                      40-30-20-10 reps

Goblet Squat             10-20-30-40 reps

10/12/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

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  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) Air Squat                                   60 reps

B) BB Row                                     30 reps

C) DB Bench Press                        20 reps

D) American Kettlebell Swing        20 reps

E) DB Hammer Curl                       15 reps

F) Medicine Ball Wall Ball              12 reps

10/11/23

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 - 6 reps at 75% of 1RM

Set 2 - 6 reps at 85% of 1RM

Set 3+4 - 6 reps at 75% of 1RM

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

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

regular tempo on the way up

Sets 1-4 are regular tempo

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  Do one round of:

BB Back Squat                     20 reps at 40% of 1RM 

Inverted Row                       50 reps

Sledgehammer VS Tire       25 reps each side

24" Box Jump                      30 reps

Pullup                                   60 reps

Double Under                      150 reps

DB Thruster                         50 reps 

Finish all reps of each exercise before moving on to the 

next exercise.

WORK 60 seconds, REST 60 seconds, WORK 60 seconds,

REST 60 seconds until you complete the one round. 

 

10/9/23

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 set of 6 reps from 10/3/23.

#2  Do 5 rounds of:

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

Pushup                                        20 reps

Run                                              150 meters

Goblet Squat                                20 reps

Tire Pull                                       30 seconds with 25 lbs in tire

Burpee                                         12 reps

#3  DB Row - 5 sets x 6 reps each side

Same weight all 5 sets. 

10/8/23

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 6 reps

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

Set 2 - 6 reps at top weight

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+4 - 9 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, regular tempo on the

way up

#3 Do 2 rounds of:

Medicine Ball Wall Ball                    25 reps

BB Curl                                            25 reps

American Kettlebell Swing              25 reps

DB Bench Press                              25 reps

BB Row                                            25 reps

Air Squat                                          50 reps

REST 2 minutes between rounds.

10/6/23

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  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 10 rounds of:

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

DB Row               11-10-9-8-7-6-5-4-3-2 reps each side

Then do Sledgehammer VS Tire - 20 reps each side

Then do 10 rounds of:

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

Double Under     20-19-18-17-16-15-14-13-12-11 reps

10/5/23

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 - 6 reps at 72.5% of 1RM

Set 2 - 6 reps at 82.5% of 1RM

Set 3 and 4 - 6 reps back down at 72.5%

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

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

tempo on the way up

Sets 1-4 are regular tempo.

#2  BB Romanian Deadlift - 5 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination do:

Goblet Squat - 80 reps

Pushup - 120 reps

DB Waiter's Walk - 300 meters

Then, in any order and any combination, do:

DB Ground to Overhead - 40 reps each side

Burpee - 60 reps

Run - 800 meters

For the waiter's walk, have a DB in each hand.  One

hand is overhead, one hand is at your side.  150 meters

left hand overhead and 150 meters right hand overhead

10/3/23

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 set of 6 reps from 9/27/23.

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

Medicine Ball Wall Ball - 15 reps

DB Hammer Curl - 15 reps

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

rounds as you can of:

American Kettlebell Swing - 15 reps

DB Bench Press - 15 reps

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

rounds as you can of:

Air Squat - 24 reps

Pullup - 8 reps

#3  BB Row 5 sets x 6 reps

Same weight all 5 sets. 

10/2/23

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 6 reps

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

Set 2 - 6 reps at top weight for today

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

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 2 seconds at the bottom of each rep

#3  Do 4 rounds of:

Run                               100-200-300-400 meters

DB Thruster                   15 reps

Inverted Row                  15 reps

Pushup                           40-30-20-10 reps

Double Under                 30 reps

DB Row                          15 reps each side

Burpee                           10-15-20-25 reps