11/29/23

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 - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

#3  With a partner do:

Medicine Ball Wall Ball           100 reps

Inverted Row                           100 reps

BB Nosebreaker                       80 reps

Goblet Squat                            120 reps

Double Under                           200 reps

Run                                           800 meters

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

For example, each partner would do 50 wall balls.

Break up the reps and distance however you want.

Finish all reps of each exercise before moving on

to the next exercise.  For example, the partners finish all 

100 reps of wall ball, then move on to the inverted row. 

ONLY ONE PARTNER IS WORKING AT A TIME. 

11/28/23

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 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

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

DB Row                                        10 reps each side

24" Box Jump                              10 reps

Tire Pull w/25 lbs in tire              30 seconds 

American Kettlebell Swing          20 reps

DB Hammer Curl                         15 reps

Burpee                                         15 reps 

11/26/23

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 somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/20/23.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Do 3 rounds of:

Pullup                             20 reps

Pushup                           30 reps

Air Squat                        40 reps

Cable Row                      20 reps

DB Farmer's Walk           100 meters

DB Thruster                    20 reps

11/25/23

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 15 reps

Try to go heavier than 11/19/23.

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight

Set 3 - 15 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.

#3  This is 6 rounds.  

Round 1 is A, B, C, D, E and F.

Round 2 is A, B, C, D and E.

Round 3 is A, B, C and D.

Round 4 is A, B and C.

Round 5 is A and B.

Round 6 is A.

A) Medicine Ball Wall Ball        12 reps

B) Inverted Row                        12 reps

C) BB Nosebreaker                   15 reps

D) Plank (elbows + toes)           60 seconds

E) Double Under                        60 reps

F) Run                                        500 meters

11/23/23

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 - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

One set is 15 reverse flies, then 15 lateral raise, then

15 front raises, without setting the weight down.  

#3  In any order and any combination, do:

DB Row - 40 reps each side

24" Box Jump - 40 reps

Then, in any order and any combination, do:

Tire Pull w/25 lbs in tire        2 total minutes

DB Ground to Overhead        40 reps each side

Then, in any order and any combination, do:

BB Curl          60 reps

Burpee            60 reps

11/22/23

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

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for today is a moderately heavy set of 15 reps.

Go heavier than 11/16/23.

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  Do 10 rounds of:

Pullup           1-2-3-4-5-6-7-8-9-10 reps

Pushup         11 reps each round

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

REST 2 minutes

Then do 4 rounds of:

Cable Row                       12-16-20-24 reps

DB Suitcase Carry          100 meters (50m each hand)

DB Thruster                    12-16-20-24 reps

The DB Suitcase Carry is similar to farmer's carry, but

you just have one DB.  Switch hands at 50 meters.

11/20/23

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 somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/14/23.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

PART A

0:00 - Run as far as you can, out of a total of 800 meters

1:00 - REST 

2:00 - As many double unders as you can, out of a total of 150 reps

3:00 - REST

4:00 - As many Medicine Ball Wall Balls as you can, out of a total of 70 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 70 reps

7:00 - REST

PART B

At 8:00 - in any order and any combination, do:

Run                                         800m minus how far you ran in PART A

Double Under                         150 reps minus how many reps you did in PART A

Medicine Ball Wall Ball         70 reps minus how many reps you did in PART A

Inverted Row                          70 reps minus how many reps you did in PART A

For the run, for example, if you ran 250 meters in PART A, you would have 

550 meters left over for part B.  If you did 60 double unders in PART A, you

would have 90 double unders left over for PART B.

PART B is continuous work.

11/19/23

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 heavy set of 15 reps

Try to go heavier than 11/13/23.

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90%

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.

#3  Do 4 rounds of:

DB Row                                    12 reps each round

Goblet Squat                           24 reps

Tire Pull w/25 lbs in tire        30 seconds, as far as you can

BB Ground to Overhead        8-6-4-2 reps

DB Farmer's Walk                  100 meters

Burpee                                      8-12-16-20 reps

11/17/23

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 - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

One set is 15 reverse flies, then 15 lateral raises, then

15 front raises, without setting the weight down.

#3  Do 2 rounds of:

Plate Overhead Walk                  150-100 meters

Cable Row                                  20-40 reps

Pushup                                       50-30 reps

American Kettlebell Swing         20-40 reps

Air Squat                                     60-40 reps

Pullup                                          15-35 reps

11/16/23

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 moderate set of 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  Start a timer.  Do 6 rounds of:

EVEN minutes - Run 100 meters in less than 20 seconds

ODD minutes - DB Thruster - 10 reps

The last round of thrusters starts at 11:00.  

At 12:00, begin 3 rounds of:

Double Under - 40 reps

Medicine Ball Wall Ball - 20 reps

Inverted Row - 20 reps

11/14/23

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 somewhat light weight for set 1.

Go heavier for set 2.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

 At 0:00, 3:00, 6:00 etc. do 8 Burpees

When you are not doing Burpees, in any order

and any combination, do:

DB Row                            45 reps each side

Tire Pull w/25 lbs              2 total minutes

Pullup                               60 reps

DB Farmer's Walk            250 meters

Goblet Squat                    75 reps

11/13/23

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 heavy set of 15.

Try to leave one or two reps in the tank.  

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.  

#3  Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

Standing BB Shoulder Press       40 reps

Inverted Row                                60 reps

Air Squat                                      120 reps

Then REST 2 minutes.

Then do Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

DB Ground to Overhead           40 reps each side

Pushup                                     100 reps

Run                                           800 meters

11/11/23

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 rounds of:

Double Under                           30-40-50 reps

EZ Curl Bar Nosebreaker      20-16-12 reps

Then do 3 rounds of:

Plank (elbows and toes)              40-60-80 seconds

American Kettlebell Swing        24-20-16 reps

Then do 10 rounds of:

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

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

11/10/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 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

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

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

BB Deadlift               6

Burpee                      12

Pullup                       12

Goblet Squat            24

Tire Pull                    30 seconds w/ 25 lbs in tire

BB Push Press         12 reps

11/8/23

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  Do 4 rounds of:

Cable Row                            15 reps

Medicine Ball Wall Ball         15 reps

Run                                       200 meters

REST one minute

DB Ground to Overhead - 20 reps each side

REST one minute.

Do 4 rounds of:

Inverted  Row    15 reps

Pushup              25 reps

Air Squat           35 reps

11/7/23

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 - regular tempo

4 sets x 10 reps at 60% of 1RM

#2  Do 2 rounds of:

Bumper Plate Overhead Walk          100 meters

Sledgehammer VS Tire                    15 reps each side

DB Thruster                                     30 reps

BB Row                                            20 reps

Double Under                                   60 reps

DB Hammer Curl                              20 reps

Plank (elbows and toes)                   60 seconds

American Kettlebell Swing               30 reps

REST at least 2 minutes between rounds.  

11/5/23

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 Standing Shoulder Press - 6 sets x 3 reps

Start somewhat light then add weight each set.

#2  With a partner, do:

BB Deadlift                       70 reps

Plate Front Raise              80 reps

Pullup                               90 reps

Tire Pull w/25 lbs              100 meters

Burpee                              110 reps

DB Lateral Raise               120 reps

Goblet Squat                     130 reps

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

Only one partner is working at a time.  

Divide up the reps and distance however you want.

Finish all reps/distance of each exercise before you move on

to the next exercise.  

11/4/23

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  In any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Inverted Row - 60 reps

Then in any order and any combination, do:

Air Squat -120 reps

Pushup - 80 reps

Then in any order and any combination, do:

Run - 800 meters

DB Row - 50 reps each side

11/2/23

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 6 sets x 2 reps

Start with a moderate weight.

Add weight for sets 2-6.

#2  Pullup - 5 sets x 6 reps

Weighted if possible.

Start light then add weight each set.

#3  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 Thruster                             10 reps

B) DB Hammer Curl                      12 reps

C) Double Under                           40 reps

D) Plank                                        60 seconds

E) 24" Box Jump                           25 reps

F) American Kettlebell Swing       40 reps

11/1/23

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 - 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  DB Incline Bench Press - 4 sets x 10 reps

Same weight all 4 sets.  Regular tempo all 4 sets.

#3  Do 3 rounds of:

Pushup                                    28-32-36 reps

DB Farmer's Walk                   100-150-200 meters

Goblet Squat                           24-28-32 reps

Inverted Row                           16-20-24 reps

Burpee                                     16-20-24 reps

Tire Pull w/25 lbs in tire           30-45-60 seconds

DB Ground to Overhead           12-16-20 reps