12/31/23

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 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90%

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

DB Row                                8-12-16-20 reps each side

DB Farmer's Walk                100-125-150-175 meters

DB Thruster                         15-20-25-30 reps

Sledgehammer VS Tire         4-8-12-16 reps each side

Run                                       200-300-400-500 meters

12/29/23

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  Standing BB Shoulder Press - 4 sets x 8 reps

Start somewhat light then add weight each set. 

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest at needed.  Just try to work as quickly as you can 

to finish all reps.

#3  Start a timer.  Do one round of:

BB Nosebreaker                          25 reps

BB Curl                                        25 reps

American Kettlebell Swing          35 reps

DB Bench Press                           35 reps

BB Row                                        45 reps

Burpee                                         45 reps

Goblet Squat                                55 reps

Work EVEN minutes.

Rest ODD minutes.

12/28/23

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 max set of 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90% 

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight, same weight all 3 sets

#3  In any order and any combination, do:

Pullup                60 reps

Pushup              120 reps

Air Squat           180 reps

Then REST one minute

Then do DB Ground to Overhead - 20 reps each side

Then REST one minute

Then, in any order and any combination, do:

Inverted Row                         60 reps

Medicine Ball Wall Ball          60 reps

Double Under                        180 reps

12/26/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Go heavier than 12/20/23.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

On the minute at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00 and 6:00, 

do DB Row - 10 reps each side

On the minute at 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, and 13:00, 

do DB Thruster - 10 reps

On the minute at 14:00, 15:00, 16:00, 17:00, 18:00, 19:00, and 20:00,

Run 100 meters in less than 20 seconds

12/25/23

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 heavy set of 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90%

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

American Kettlebell Swing          12-16-20-24 reps

BB Nosebreaker                           12 reps each round

DB Suitcase Carry                        100 meters each round

For the suitcase carry, it's just one DB.  Switch hands at 50 meters

Then immediately begin 4 rounds of:

BB Bench Press   4-6-8-10 reps (2 sec PAUSE at bottom of each rep)

Goblet Squat       25 reps each round

For the bench press, use the same weight for all 4 rounds.

Then immediately begin 10 rounds of:

Inverted Row          12-11-10-9-8-7-6-5-4-3 reps

Burpee                    3-4-5-6-7-8-9-10-11-12 reps

12/23/23

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  Standing BB Shoulder Press - 4 sets x 8 reps

Start somewhat light then add weight each set.

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest as needed.  Just try to work as quickly as you can

to finish all reps.

#3  Continuous work. Do 3 rounds of:

BB Ground to Overhead          8-5-2 reps

DB Thruster                             20 reps

Pullup                                      20 reps

Air Squat                                 20-50-80 reps

BB Row                                   20 reps

Pushup                                    40 reps

12/22/23

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 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90%

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight, same weight all 3 sets.

#3  In any order and any combination, do:

Inverted Row - 60 reps

Double Under - 150 reps

Then REST one minute. 

Then in any order and any combination do:

Seated DB Shoulder Press - 60 reps

Run - 600 meters

Then REST one minute.

Then in any order and any combination do:

DB Hammer Curl - 60 reps

Medicine Ball Wall Ball - 60 reps

12/20/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Try to finish heavier than 12/14/23.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

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

Tire Pull with 25 lbs in tire             60 seconds

Sledgehammer VS Tire                   15 reps each side

American Kettlebell Swing             30 reps

BB Nosebreaker                              15 reps

Cable Row                                       30 reps

Goblet Squat                                   40 reps

DB Farmer's Walk                           150 meters

Burpee                                             25 reps

12/19/23

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 moderately heavy set of 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90%

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. do DB Thruster - 12 reps

At 2:00, 6:00, 10:00, etc. do DB Ground to Overhead - 6 reps each side

When you are not doing thrusters or ground to overheads, 

in any order and any combination, do:

Pullup           50 reps

Pushup         100 reps

Air Squat      150 reps

12/17/23

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  Standing BB Shoulder Press - 3 sets x 12 reps

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

#2  In any order and any combination, do:

DB Reverse Fly - 40 reps

DB Lateral Raise - 40 reps

Plate Front Raise - 40 reps

Rest as needed.  Just try to work as quickly as you can

to finish all reps.

#3  This is 4 rounds of continuous work. 

Round 1 is A and B

Round 2 is A, B and C

Round 3 is A, B, C and D

Round 4 is A, B, C, D and E

A) Run 200 meters

B) Seated DB Shoulder Press - 15 reps 

C) Inverted Row - 25 reps

D) Double Under - 75 reps

E) Medicine Ball Wall Ball - 50 reps

12/16/23

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 moderately heavy set of 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90% 

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight.  Same weight all 3 sets. 

#3  Do 4 rounds of:

Burpee                           18 reps

DB Suitcase Carry         75 meters (37.5 meters each hand)

DB Row                          12 reps each side

REST 90 seconds

American Kettlebell Swing - 40 reps

REST 90 seconds

Do 4 rounds of:

BB Curl                     15 reps

BB Nosebreaker        15 reps

Goblet Squat             25 reps

12/14/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 10 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Try to go heavier than 12/8/23.

#2 BB Row - 3 sets x 10 reps

Same weight all 3 sets.

#3  Start a timer

PART A

0:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side

1:00 - REST 

2:00 - As many Pushups as you can, out of a total of 120 reps

3:00 - REST

4:00 - As many Air Squats as you can, out of a total of 160 reps

5:00 - REST

6:00 - AS many Pullups as you can, out of a total of 70 reps

7:00 - REST

8:00 - As many DB Thrusters as you can, out of a total of 70 reps

9:00 - REST

Part B

At 10:00, in any order and any combination, do:

DB Ground to Overhead           40 reps each side minus how many reps you did in Part A

Pushup                                     120 reps minus how many reps you did in Part A

Air Squat                                  160 reps minus how many reps you did in Part A

Pullup                                       70 reps minus how many reps you did in Part A

DB Thruster                              70 reps minus how many reps you did in Part A

For the ground to overhead, for example, if you did 15 reps each side in Part A,

you would have 25 reps each side left over for Part B. If you did 50 pushups in

Part A, you would have 70 reps left over for Part B. 

Part B is continuous work. 

12/13/23

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 max set of 12 reps

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

Set 2 - 12 reps as top weight for today

Sets 3+4 - 12 reps back down at 90%

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.

#3  This is with a partner.  Each partner will do:

Run                                       4 sets x 200 meters

BB Push Press                      4 sets x 10 reps                 

Double Under                        4 sets x 35 reps

Inverted Row                         4 sets x 15 reps

Medicine Ball Wall Ball          4 sets x 15 reps

Only one partner is working at a time.

Each partner will do 4 sets.

Partner A runs 200m,  then Partner B runs 200m, until

each partner has done 4 sets. Then move on to the push press.  

12/11/23

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 - 3 sets x 12 reps

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

#2  In any order and any combination, do:

DB Reverse Fly - 40 reps

DB Lateral Raise - 40 reps

Plate Front Raise - 40 reps

Rest as needed. Just try to work as quickly as you can

to finish all reps.

#3  Do 3 rounds of:

BB Curl                 15 reps each round

Goblet Squat         15-25-35 reps

Then do 3 rounds of:

BB Nosebreaker                           15 reps each round

American Kettlebell Swing          15-25-35 reps

Then do 3 rounds of:

DB Row               12 reps each round

Burpee                12-18-24 reps

12/10/23

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 12 reps

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

Set 2 - 12 reps at your top weight for today

Set 3 - 12 reps back down at 90%

#2  BB Romanian Deadlift - 2 sets x 12 reps

Moderate weight. Same weight for both sets.

#3  In 8 minutes, do as many rounds as you can of:

DB Ground to Overhead            8 reps each side

Pushup                                      20 reps

Air Squat                                   20 reps

Pullup                                        12 reps

DB Thruster                               12 reps

REST 2 minutes.  Then in 12 minutes, do as many

rounds as you can of:

DB Ground to Overhead             12 reps each side

Pushup                                       30 reps

Air Squat                                    30 reps

Pullup                                         18 reps

DB Thruster                                18 reps

12/8/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 10 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2. Finish heavier than 12/2/23.

#2  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

#3  Do 4 rounds of:

Run                                    150 meters

DB Farmer's Walk          75 meters

BB Push Press                  10 reps

Then REST for one minute

Then do Tire Pull w/25 lbs in the tire for 50 meters

Then REST for one minute

Then do 4 rounds of:

Double Under                            40 reps

Inverted Row                             15 reps

Medicine Ball Wall Ball           15 reps

12/7/23

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 - goal for set 2 is a heavy set of 12 reps

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

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.  

#3  Do 2 rounds of:

24" Box Jump                                 20 reps

American Kettlebell Swing             30 reps

DB Row                                          20 reps each side

Goblet Squat                                  40 reps

Standing BB Curl                           20 reps

Burpee                                           30 reps

REST 3 minutes between rounds.  

12/5/23

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 - 3 sets x 12 reps

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

#2  In any order and any combination, do:

DB Reverse Fly - 40 reps

DB Lateral Raise - 40 reps

Plate Front Raise - 40 reps

#3  In any order and any combination, do:

Pullup              50 reps

Pushup            100 reps

Air Squat         150 reps

Then do 10 rounds of:

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

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

12/4/23

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

Goal for today is a moderately heavy set of 12 reps

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

Set 2 - 12 reps at top weight for today

Set 3 - 12 reps back down at 90%

#2  BB Romanian Deadlift - 2 set x 12 reps

Moderate weight.  Same weight for both sets. 

#3  Do 3 rounds of:

Run                       200 meter

Double Under        50 reps

Then do 3 rounds of:

BB Nosebreaker      15 reps

Goblet Squat           25 reps

Then do 3 rounds of:

Inverted Row                      20 reps

Medicine Ball Wall Ball       20 reps

12/2/23

Warmup - Do 3 rounds of:

Pullup - 6 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 10 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/26/23.

#2  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

#3  Tire Pull - 50 meters with 25 lbs in the tire.

Then begin 3 rounds of:

24" Box Jump                           20-15-10 reps

Goblet Squat                             20-25-30 reps

DB Row                                     16-12-8 reps each side

Burpee                                      16-20-24 reps

DB Hammer Curl                       20-15-10 reps

American Kettlebell Swing        20-25-30 reps

REST one minute between rounds. 

12/1/23

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 - goal for set 2 is a moderately heavy set of 12

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

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.

#3  Start a timer.  Do one round of:

DB Ground to Overhead          25 reps each side

Pushup                                       50 reps

Pullup                                         50 reps

Air Squat                                   100 reps

Cable Row                                 50 reps

DB Thruster                              50 reps

Work EVEN minutes.

Rest ODD minutes.