4/26/24

Warmup - With an unweighted BB, do 2 rounds of:
Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, regular 

tempo on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set. 

#2  BB Deadlift - regular tempo - 5 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set.

#3 Do 4 rounds of:

DB Thruster - 16 reps

Standing BB Curl - 12 reps

Then do 4 rounds of:

Air Squat - 32 reps

1" Deficit Pushup - 24 reps 

Then do 4 rounds of:

Double Under - 35 reps

DB Ground to Overhead - 10 reps each side

4/24/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 45 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM  of each rep.

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#3  Start a timer.  Do 6 rounds of:

EVEN minutes - American Kettlebell Swing - 15 reps

ODD minutes - Burpee - 10 reps

The last set of Burpees starts at 11 minutes.

At 12:00, in any order and any combination, do:

DB Row                                 50 reps each side

24" Box Jump                       30 reps

DB Farmer's Walk                  250 meters

Medicine Ball Wall Ball          50 reps

Plank                                     3 minutes

4/23/24

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 - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add 

weight each set.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps

One rep is all the way down, then halfway up, then all the

way down, then all the way up.

Start with a moderately heavy weight, then try to add 

weight each set.

#3 Do 3 rounds of:

Inverted Row                               20 reps

BB Push Press                            15 reps

Sledgehammer VS Tire               10 reps each side

BB Ground to Overhead              10-7-4 reps

Run                                             200 meters

Goblet Squat                               20-30-40 reps

4/21/24

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 - 6 sets x 6 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  Do 10 rounds of:

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

EZ Curl Bar Nosebreaker         11-10-9-8-7-6-5-4-3-2 reps

Same weight all 10 rounds.

#3  In any order and any combination, do:

BB Row                          50 reps

1" Deficit Pushup           75 reps

Air Squat                        150 reps

Then, in any order and any combination, do:

Pullup                           60 reps

DB Thruster                   60 reps

Double Under                150 reps

4/20/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, regular

tempo on the way up

#1  BB Back Squat - regular tempo

6 sets x 3 reps

Start with a moderately heavy weight, then try to add weight each set.

#2  BB Deadlift - 5 sets x 3 reps

Regular tempo.  Start with a moderately heavy weight, then try to add

weight each set.

#3  This is 6 rounds of continuous work. 

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) DB Row                                     10 reps

B) 24" Box Jump                           10 reps

C) Burpee                                      15 reps

D) DB Farmer's Walk                     100 meters

E) Medicine Ball Wall Ball             30 reps

F) Run                                           600 meters

4/18/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

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

BB Curl                      4 sets x 12 reps

BB Push Press            4 sets x 12 reps

Run                             7 sets x 100 meters

Inverted Row              4 sets x 15 reps

Goblet Squat               4 sets x 20 reps

Only one partner is working at a time.

Partner A does 12 curls, then Partner B does 12 curls,

back and forth until each partner has done 4 sets. Then

move on to push press, etc.  

4/17/24

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 - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps

One rep is all the way down, then halfway up, then all the

way down, then all the way up.  

Start with a moderately heavy weight, then try to add 

weight each set.\

#3  Do 3 rounds of:

Double Under                                  40-50-60 reps

American Kettlebell Swing              20-25-30 reps

DB Row                                           10-15-20 reps each side 

1" Deficit Pushup                            20-30-40 reps

Air Squat                                         40-50-60 reps

Plank                                               45-60-75 seconds

DB Thruster                                     15-20-25 reps

REST 1 minute between rounds. 

4/15/24

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 - 6 sets x 6 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker       12 reps

Standing BB Curl                  12 reps

Rounds start at 0:00, 2:00, 4:00, and 6:00.

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

Run                                      200 meters

DB Farmer's Walk                 75 meters

Medicine Ball Wall Ball         20 reps

BB Row                                 20 reps

4/14/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 1 set x 3 reps

5 seconds on the way down, 2 seconds in the bottom position,

regular tempo on the way up.

Sets 2-5 are regular tempo, 6 reps each set.

Start with a moderately heavy weight, then try to add 

weight each set.

#2  BB Deadlift - 4 sets x 4 reps

Regular tempo.  Start with a moderately heavy weight,

then add weight for sets 2, 3 and 4.

#3  Start a timer

PART A

0:00 - As many Pullups as you can out of a total of 60 reps

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Sledgehammer VS Tire as you can, out of a total of 40 reps each side

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST 

8:00 - As many Inverted Row as you can, out of a total of 60 reps

9:00 - REST

10:00 - As many Burpees as you can, out of a total of 60 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Pullup                                      60 reps MINUS how many reps you did in Part A

24" Box Jump                         40 reps MINUS how many reps you did in Part A

Sledgehammer VS Tire          40 reps MINUS how many reps you did in Part A

Goblet Squat                          80 reps MINUS how many reps you did in Part A

Inverted Row                         60 reps MINUS how many reps you did in Part A

Burpee                                   60 reps MINUS how many reps you did in Part A

4/12/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

#2  BB Row - 6 sets x 6 reps

Same weight all 6 sets.  

#3  American Kettlebell Swing - 20 reps

Then do 10 rounds of:

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

1" Deficit Pushup                          5-6-7-8-9-10-11-12-13-14 reps

Then do American Kettlebell Swing - 20 reps

Then do 10 rounds of:

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

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

Then do American Kettlebell Swing - 20 reps

4/11/24

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 - regular tempo - 5 sets x 6 reps

Start with a moderately heavy weight then try to add weight each set.

#2  BB Incline Bench Press - 5 sets x 4 reps

2 second PAUSE at the bottom of each rep

Start with a moderately heavy weight then try to add weight each set.

#3  In any order and any combination, do:

Run                             800 meters

DB Waiter's Walk         200 meters (100m each side)

Then, in any order and any combination, do:

Burpee                      60 reps

DB Hammer Curl       60 reps (both arms same time)

Then, in any order and any combination, do:

Goblet Squat             100 reps

Regular Pushup        100 reps

(Waiter's Walk is 2 DB's, one DB is overhead, one at your side)

4/9/24

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 - 6 sets x 6 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker          12 reps

Standing BB Curl                     12 reps

Rounds start at 0:00, 2:00, 4:00, and 6:00.

#3  DB Farmer's Walk - 200 meters.

Then start a timer.

WORK EVEN minutes.

REST ODD minutes.

Do one round of:

DB Lateral Raise                 50 reps

24" Box Jump                     30 reps

1" Deficit Pushup                60 reps

Inverted Row                       50 reps

Medicine Ball Wall Ball        50 reps

Finish all the lateral raises before you move on

to box jumps.  Finish all the box jumps before you

move on to pushups, etc. 

4/8/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 1 set x 3 reps

5 seconds on the way down, 2 seconds in the bottom position,

regular tempo on the way up

Sets 2-5 are regular tempo, 6 reps each set.

Start with a moderately heavy weight, then try to add 

weight each set.

#2  BB Deadlift - 4 sets x 4 reps

Regular tempo.  Start with a moderately heavy weight, 

then add weight for sets 2, 3 and 4.

#3  Do 3 rounds of:

Pullup                        20 reps

BB Push Press          15 reps

Air Squat                   30-40-50 reps

REST one minute

DB Ground to Overhead - 20 reps each side

REST one minute

Do 4 rounds of:

DB Row                                        12 reps each side

Plank                                            45 seconds

Double Under                               40 reps

American Kettlebell Swing           14-18-22-26 reps  

4/6/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.

#2  BB Row - 6 sets x 6 reps

Same weight all 6 sets.

#3  Do 2 rounds of:

DB Hammer Curl                                30-15 reps

Regular Pushup                                   60-30 reps

Goblet Squat                                         50-25 reps      

Run                                                        200 meters both rounds

Bumper Plate Overhead Walk            50-100 meters

Sledgehammer VS Tire                        8-16 reps each side

Burpee                                                   20-40 reps

4/5/24

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 - 5 sets x 6 reps

Start with a moderately heavy weight then try to add weight each set.  

#2  BB Incline Bench Press - 5 sets x 4 reps

2 second PAUSE at the bottom of each rep

Start with a moderately heavy weight then try to add weight each set.

#3  Do 4 rounds of:

1" Deficit Pushup            45-35-25-15 reps

BB Deadlift                      6-10-14-18 reps

DB Farmer's Walk           50 meters each round

DB Thruster                    12-16-20-24 reps

Inverted Row                   24-20-16-12 reps

4/3/24

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 - 5 sets x 8 reps

Same weight all 5 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker        12 reps

Standing BB Curl                   12 reps

Rounds start at 0:00, 2:00, 4:00, and 6:00.

#3  Do 6 rounds of:

EVEN minutes - Double Under                  20 reps

ODD minutes - DB Ground to Overhead     8 reps each side

The last set of ground to overheads starts at 11:00.

At 12:00, begin 3 rounds of:

Air Squat                                      50 reps

BB Push Press                             15 reps

DB Row                                        15 reps

Plank                                            90 seconds

American Kettlebell Swing           20 reps

REST one minute between rounds.

4/2/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 1 set x 3 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up

Sets 2-5 are regular tempo, 6 reps each set.

Start with a moderately heavy weight, then try to add weight

each set.

#2  BB Deadlift - 4 sets x 4 reps

Regular tempo.  Start with a moderately heavy weight, then

add weight for sets 2, 3, and 4.

#3  Do 4 rounds of:

Pullup                                     15 reps

Goblet Squat                           25 reps

Regular Pushup                      25 reps

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

Run                                         200 meters

Burpee                                    12-16-20-24 reps

3/31/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.

#2  BB Row - 6 sets x 6 reps

Same weight all 6 sets.

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

1" Deficit Pushup - 20 reps

Double Under - 40 reps

REST one minute, then in 6 minutes, 

do as many rounds as you can of:

24" Box Jump - 10 reps

DB Farmer's Walk - 50 meters

REST one minute, then in 6 minutes,

do as many rounds as you can of:

DB Hammer Curl - 15 reps (both arms same time)

DB Thruster - 15 reps

3/30/24

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 - 5 sets x 6 reps

Start with a moderately heavy weight then try to add weight each set.

#2  BB Incline Bench - 5 sets x 4 reps

2 second PAUSE at the bottom of each rep

Start with a moderately heavy weight then try to add weight each set.

#3  Start a timer.

Only on EVEN minutes, in any order and any combination do:

Air Squat                150 reps

BB Push Press        50 reps

DB Row                   50 reps each side

Plank                       2 minutes

At 1:00, 5:00, 9:00 etc. do DB Ground to Overhead - 7 reps each side

At 3:00, 7:00, 11:00, etc. do American Kettlebell Swing - 14 reps

3/28/24

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 - 5 sets x 8 reps

Same weight all 5 sets.

#2  In any order and any combination, do:

EZ Curl Bar Nosebreaker - 60 reps

Standing BB Curl - 60 reps

Break this up however you want.  Just try to work as quickly

as you can to finish all reps.

#3  This is 6 rounds of continuous work.

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 is A

A) Run                                                   100 meters

B) Burpee                                              12 reps

C) BB Row                                             15 reps

D) Standing BB Shoulder Press            15 reps

E) Goblet Squat                                     40 reps

F) Regular Pushup                                 80 reps

3/27/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 2 sets x 4 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start with a moderately

heavy weight, then add weight for set 2. 

Sets 3 and 4 are regular tempo.  Do 2 sets x 10 reps

Start with a moderately heavy weight then add weight for set 2.  

Set 2 should be heavier than your top set from 3/21/24.

#2  BB Deadlift - 3 sets x 5 reps

Regular tempo.  Start with a moderately heavy weight, then

add weight for sets 2 and 3.  

#3  With a partner, do 4 rounds of:

1" Deficit Pushup           25 reps

Double Under                  40 reps

Inverted Row                   20 reps

DB Thruster                    20 reps

DB Farmer's Carry        50 meters

Only one partner is working at a time.

Partner A does 25 pushups, then Partner B does 25 pushups.

Partner A does 40 double unders, then Partner B does 40 double unders, etc.

3/25/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#2  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

#3  Do one round of:

DB Ground to Overhead            20 reps each side

Air Squat                                   80 reps

Seated DB Shoulder Press        30 reps

DB Row                                     20 reps each side

Plank (elbows and toes)            90 seconds

Run                                           300 meters

American Kettlebell Swing        30 reps

Run                                            300 meters

Plank (elbows and toes)            90 seconds

DB Row                                      20 reps each side

Seated DB Shoulder Press         30 reps

Air Squat                                    80 reps

DB Ground to Overhead             20 reps each side

3/24/24

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 (1.5 REP) - 4 sets x 6 reps

Start with a moderate weight, then add weight each set.

Try to finish heavier than your top set from 3/18/24.

One rep = all the way down, halfway up, all the way down,

then all the way up

Set 5 is regular tempo. Do as many reps as you can at 80% of 1RM.

#2  BB Incline Bench Press (regular tempo) - 4 sets x 6 reps

Start with a moderate weight, then add weight each set.

Try to finish heavier than your top set from 3/18/24.

#3  Start a timer.  In 22 minutes do as many rounds as you can of:

BB Deadlift                     10 reps

Regular Pushup              30 reps

Inverted Row                  15 reps

Burpee                            20 reps

DB Suitcase Carry          50 meters (1DB, switch hands at 25m)

3/22/24

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 - 5 sets x 8 reps

Same weight all 5 sets.

#2  In any order and any combination, do:

EZ Curl Bar Nosebreaker - 60 reps

BB Curl - 60 reps

Break this up however you like.  Just try to work as quickly

as you can to finish all reps.

#3  Do 3 rounds of:

DB Farmer's Carry        100-150-200 meters

1" Deficit Pushup           25-35-45 reps

Double Under                  45-55-65 reps

Inverted Row                   15-25-35 reps

DB Thruster                      15-25-35 reps

3/21/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 2 sets x 4 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up. Start with a moderately

heavy weight then add weight for set 2.

Sets 3 and 4 are regular tempo.  Do 2 sets x 10 reps

Start with a moderately heavy weight, then add weight for set 2.

Set 2 should be heavier than your top set of 10 from 3/15/24.

#2  BB Deadlift - 3 sets x 5 reps

Regular tempo.  Start with a moderately heavy weight then add 

weight for sets 2 and 3.

#3  In any order and any combination, do:

Air Squat                150 reps

BB Push Press        50 reps

Then in any order and any combination, do:

Pullup        60 reps

Plank         3 minutes (elbows and toes)

Then in any order and any combination, do:

Run                                             800 meters

DB Ground to Overhead             50 reps each side

3/19/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.

#2  BB Row - 5 sets x 8 reps

Same weight all 5 sets.  

#3  Goblet Squat - 25 reps

Then do 10 rounds of:

Standing BB Shoulder Press         2-3-4-5-6-7-8-9-10-11 reps

24" Box Jump                                11-10-9-8-7-6-5-4-3-2 reps

Then Goblet Squat - 25 reps

Then do 10 rounds of:

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

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

Then Goblet Squat - 25 reps

3/18/24

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 (1.5 REP) - 4 sets x 6 reps

Start with a moderate weight then add weight each set.

One rep = all the way down, halfway up, all the way down,

then all the way up.

Set 5 is regular tempo.  Do as many reps as you can with 77.5% of 1RM.

#2  BB Incline Bench Press (regular tempo) - 4 sets x 6 reps

Start with a moderate weight then add weight each set.

#3  Do 2 rounds of:

DB Farmer's Walk                                 200-100 meters

1" Deficit Pushup                                  60-30 reps

BB Deadlift                                            20-10 reps

Double Under                                        50-100 reps

Inverted Row                                         25-50 reps 

Medicine Ball Wall Ball                          20-40 reps

For the deficit pushups, put two 10 pound bumper plates (or two

45 lb metal plates) on the ground about shoulder width apart.  

Same movement as a regular pushup, but your hands are on the plates.  

Touch your chest to the ground between the plates every rep, then lock 

out at the top for every rep.

3/16/24

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 10 reps

Same weight all 4 sets.

#2  In any order and any combination, do:

Close Grip Pushup - 80 reps (tips of thumbs about 2" apart)

BB Curl - 60 reps

#3  Do 4 rounds of:

BB Row                      12 reps

BB Push Press           12 reps

Air Squat                    20-30-40-50 reps

Then REST 60 seconds.

Then DB Ground to Overhead - 20 reps each side

Then REST 60 seconds.

Then do 4 rounds of:

Run                        200 meters 

Plank                     45 seconds

DB Thruster           14-18-22-26 reps

3/15/24

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

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 2 sets x 4 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start with a moderate weight

then add weight for set 2.

Sets 3 and 4 are regular tempo. Do 2 sets x 10 reps

Start with a moderate weight then add weight for set 2.

Set 2 should be heavier than your max set of 15 reps from 3/9/24.  

#2  BB Deadlift - 3 sets x 5 reps

Regular tempo.  Start with a moderate weight then add

weight for sets 2 and 3.

#3  Start a timer.

PART A

0:00 - As many Pullups as you can out of a total of 60 reps

1:00 - REST 

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST 

4:00 - As many Sledgehammer VS Tire as you can, out of a total of 40 reps each side

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Inverted Row as you can, out of a total of 60 reps

9:00 - REST 

10:00 - As many Burpees as you can, out of a total of 60 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Pullup                                          60 reps MINUS how many reps you did in Part A

24" Box Jump                              40 reps MINUS how many reps you did in Part A

Sledgehammer VS Tire                40 reps MINUS how many reps you did in Part A

Goblet Squat                                80 reps MINUS how many reps you did in Part A

Inverted Row                                60 reps MINUS how many reps you did in Part A

Burpee                                         60 reps MINUS how many reps you did in Part A

3/13/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

#2  Do 4 rounds of:

DB Row                                      12 reps each side

Double Under                             40 reps

Close Grip Pushup                     25 reps

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

DB Farmer's Walk                       50 meters

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

3/12/24

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 (1.5 REP) - 4 sets x 6 reps 

Start with a moderate weight then add weight each set.

One rep = all the way down, halfway up, all the way down,

then all the way up.

Set 5 is regular tempo.  Do as many reps as you can with 75% of 1RM

#2  BB Incline Bench Press (regular tempo) - 4 sets x 6 reps

Start with a moderate weight then add weight each set.

#3  Start a timer.

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

At 2:00, 6:00, 10:00 etc. do 12 reps of American Kettlebell Swing

When you are not doing thrusters or swings, in any order and any

combination do:

BB Deadlift        20 reps

Pullup                60 reps

Pushup              120 reps

Air Squat           180 reps

3/10/24

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 10 reps

Same weight all 4 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker             12 reps

Standing BB Curl                         12 reps

REST at least 2 minutes between rounds.

#3  This is continuous work.  

Do 3 rounds of:

24" Box Jump                                  15 reps

Standing BB Shoulder Press           15 reps

Then do 3 rounds of:

Pullup                    15 reps

Goblet Squat         25 reps

Then do 3 rounds of:

Inverted Row          20 reps

Burpee                   20 reps

3/9/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1 BB Tempo PAUSE Back Squat - 3 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up. Start with a moderate weight

then add weight for sets 2 and 3.

Set 4 is regular tempo Back Squat, do 1 set x 15 reps. Go as heavy

as you can.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light. 

Not touch and go.  Reset your start position for each rep. 

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

Run                                          100 meters

DB Row                                    8 reps

Medicine Ball Wall Ball           12 reps

Double Under                          24 reps

DB Farmer's Walk                   50 meters

Pushup                                    18 reps

REST 2 minutes, then in 12 minutes, do as many rounds as you can of:

Run                                         150 meters

DB Row                                   12 reps

Medicine Ball Wall Ball           18 reps

Double Under                          36 reps

DB Farmer's Walk                   75 meters

Pushup                                   27 reps

3/7/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 30 reps

Break it up however you want.

PAUSE for one second at the bottom of each rep,

and for one second at the TOP.  Get as high over the bar

as you can each rep.  

#2  BB Row - 4 sets x 10 reps

Same weight all 4 sets.  

#3  Do 2 rounds of:

DB Hammer Curl                              30-15 reps

Close Grip Pushup                            50-25 reps

Air Squat                                            70-35 reps

Plank (elbows and toes)                    90 seconds both rounds

Bumper Plate Overhead Walk        50-150 meters

Sledgehammer VS Tire                    8-16 reps each side

DB Thruster                                      20-40 reps

3/6/24

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 - 4 sets

Sets 1,2 and 3 - do 8 reps with a 2 second PAUSE at the bottom of each rep

Start somewhat light then add weight for sets 2 and 3.  Try to finish heavier

than 2/29/24.

Set 4 - regular tempo, as many reps as you can at 70% of 1RM

#2  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

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

One rep = all the way down, halfway up, all the way down, then all the way up.

#3  This is 6 rounds of continuous work.

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

Round 2 is B, C, D, E and F

Round 3 is C, D, E and F

Round 4 is D, E and F

Round 5 is E and F

Round 6 is F

A) Goblet Squat                              50 reps

B) Pushup                                       40 reps

C) American Kettlebell Swing         20 reps

D) Inverted Row                              15 reps

E) Burpee                                        12 reps

F) BB Ground to Overhead             3 reps

3/4/24

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 10 reps

Same weight all 4 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker        12 reps

Standing BB Curl                    12 reps

REST at least 2 minutes between rounds.  

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

Run                                            6 sets x 100 meters

DB Row                                      5 sets x 12 reps

Medicine Ball Wall Ball              4 sets x 15 reps

Double Under                             3 sets x 45 reps

Only one partner is working at a time.

Partner A runs 100 meters, then Partner B runs 100 meters,

back and forth until each partner has done 6 sets.  Then move

on to the DB Row.  

3/3/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 3 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start somewhat light then

add weight for sets 2 and 3.

Set 4 is regular tempo, no pause.  Do 15 reps. Go heavier than 2/26/24.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

PAUSE for 1 second right after you break contact with the floor, then 

for 1 second when the barbell is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position every rep. 

#3  In any order and any combination, do:

Air Squat                         125 reps

Close Grip Pushup          75 reps

Then in any order and any combination, do:

Plank                                    2 minutes and 30 seconds 

Sledgehammer VS Tire        30 reps each side

Then in any order and any combination, do:

DB Thruster                  50 reps

DB Suitcase Carry        300 meters (150m each hand)

Then do Tire Pull - 50 meters with 25 lbs in the tire.

3/1/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullups - 30 total reps

Break it up however you want.

PAUSE for one second at the BOTTOM of each rep, 

and for one second at the TOP. Get as high over the bar

as you can each rep.

#2  BB Row - 4 sets x 10 reps

Same weight each set.  

#3  Do 2 rounds of:

American Kettlebell Swing           30 reps

24" Box Jump                               20 reps

Burpee                                          25 reps

Inverted Row                                35 reps

Goblet Squat                                40 reps

Pushup                                         45 reps

REST 3 minutes between rounds. 

2/29/24

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 - 4 sets

Sets 1, 2 and 3 - do 8 reps with a 2 second PAUSE at the bottom of each rep

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

Set 4 - regular tempo, as many reps as you can at 70% of 1RM

#2  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

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

One rep = all the down, halfway up, all the way down, all the way up. 

#3  Do 6 rounds of:

EVEN minutes - Run 100 meters in less than 20 seconds

ODD minutes - DB Ground to Overhead - 7 reps each side

The last set of ground to overheads starts at 11:00.

At 12:00, begin 3 rounds of:

DB Farmer's Walk                 150 meters

Double Under                        50 reps

DB Row                                 15 reps each side

Medicine Ball Wall Ball          20 reps

2/27/24

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:

EZ Curl Bar Nosebreaker - 12 reps

Standing BB Curl - 12 reps

REST at least 2 minutes between rounds.

#3  Do 4 rounds of:

1 Arm DB Bench Press      6-10-14-18 reps each side

Air Squat                            15-25-35-45 reps

Pullup                                  8-12-16-20 reps

Plank                                   30-40-50-60 seconds

DB Thruster                        10-14-18-22 reps

DB Suitcase Carry              100 meters each round (50m each hand)

For the 1 Arm DB Bench Press, use one DB. Press with 1 arm at a time.

For the suitcase carry, use one DB.  Carry it at your side and switch at 50m. 

2/26/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 3 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start light then add weight

for sets 2 and 3. 

Set 4 is regular tempo, no pause.  Do 15 reps.  Moderate weight.

Pick a weight that you still have at least 3 reps left in the tank.  

#2  BB PAUSE Deadlift - 3 sets x 5 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  

#3  Start a timer

PART A

0:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

1:00 - REST

2:00 - As many Burpees as you can, out of a total of 50 reps

3:00 - REST

4:00 - As many American Kettlebell Swings as you can, out of a total of 60 reps

5:00 - REST

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

7:00 - REST

8:00 - As many Goblet Squats as you can, out of a total of 80 reps

9:00 - REST

10:00 - As many Pushups as you can, out of a total of 90 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

24" Box Jump                               40 reps MINUS how many reps you did in PART A

Burpee                                          50 reps MINUS how many reps you did in PART A

American Kettlebell Swing           60 reps MINUS how many reps you did in PART A

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

Goblet Squat                                 80 reps MINUS how many reps you did in PART A

Pushup                                          90 reps MINUS how many reps you did in PART A

2/24/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 30 total reps

Break it up however you want. 

PAUSE for one second at the BOTTOM and for

one second at the TOP.  Get as high over the bar 

as you can each rep.  

#2 BB Row - 4 sets x 10 reps

Same weight each set.

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

DB Ground to Overhead - 8 reps each side

Run - 150 meters

Then REST one minute. Then

in 6 minutes, do as many rounds as you can of:

DB Farmer's Walk - 100 meters

Double Under - 35 reps

Then REST one minute.  Then

in 6 minutes, do as many rounds as you can of:

DB Row - 10 reps each side

Medicine Ball Wall Ball - 15 reps

2/23/24

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 - 4 sets

Sets 1,2+3 - do 8 reps with a 2 second PAUSE at the bottom of each rep

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

Set 4 - regular tempo, as many reps as you can at 67.5% of your 1RM

#2  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

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

One rep = all the way down, halfway up, all the way down, all the way up.

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

Pushup               16 reps

Air Squat           24 reps

Pullup                 8 reps

Plank                  40 seconds

DB Thruster      12 reps

BB Curl              12 reps 

REST 2 minutes

Then in 12 minutes, do as many rounds as you can of:

Pushup                24 reps

Air Squat            36 reps

Pullup                  12 reps

Plank                     60 seconds

DB Thruster        18 reps

BB Curl                18 reps

2/21/24

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  This is 6 rounds of continuous work.

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) BB Deadlift                                      6 reps

B) Standing BB Push Press           8 reps

C) Inverted Row                                   15 reps

D) Burpee                                             20 reps

E) Goblet Squat                                    30 reps

F) Bumper Plate Overhead Walk          150 meters

2/20/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 4 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start light then add weight

for sets 2, 3, and 4.

#2  Do 4 rounds of:

DB Row                                     12 reps each side

Double Under                            40 reps

Close Grip Pushup                    25 reps

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

DB Farmer's Walk                      50 meters

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

2/18/24

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.

#2  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 American Kettlebell Swing - 12 reps

When you are not doing thrusters or swings, in any order any

any combination, do:

Pullup              55 reps

Pushup            110 reps

Air Squat         165 reps

2/17/24

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

Set 1 - 10 reps at 60% of 1RM

Set 2 - 10 reps at 65% of 1RM

Set 3 - 10 reps at 70% of 1RM

Set 4 - max reps at 70% of 1RM

#2  Do 3 rounds of:

DB Nosebreaker       20-15-10 reps

Goblet Squat            20-30-40 reps

Then do 4 rounds of:

DB Incline Bench Press         18-16-14-12 reps

BB Deadlift                             6-8-10-12 reps

Then do 5 rounds of:

Inverted Row       20-16-12-8-4 reps

Burpee                 4-8-12-16-20 reps

2/15/24

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 2 rounds of:

Pushup                             50 reps

Run                                  250 meters

DB Farmer's Walk            150 meters

Then start a timer.  Working EVEN minutes

and resting ODD minutes, do one round of:

BB Row                                    55 reps

Medicine Ball Wall Ball             55 reps

Double Under                           150 reps

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

Finish all the wall balls before you move on to double unders.

2/14/24

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  Sledgehammer VS Tire - 15 reps each side

Then do 4 rounds of:

DB Hammer Curl                                        15 reps

Air Squat                                                    35 reps

BB Bench Press w/ 2 second PAUSE         6-8-10-12 reps

For the bench press, pause for 2 seconds at the bottom of each rep.

REST 60 seconds

DB Ground to Overhead - 20 reps each side

REST 60 seconds

Then do 4 rounds of:

Plank (elbows and toes)              40 seconds

Pullup                                          14 reps

DB Thruster                                 14-18-22-26 reps

2/12/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift

Do as many warmup reps and sets as you like.

Work up to a heavy set of 4 reps.

#2  DB Row - 4 sets x 9 reps

Same weight all 4 sets.  Heavy.

#3  This is continuous work.

In any order and any combination, do:

DB Nosebreaker                        45 reps

Inverted Row                             65 reps

Goblet Squat                             85 reps

Burpee                                      65 reps

Tire Pull with 25 lbs in tire       100 meters

American Kettlebell Swing       65 reps

2/11/24

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

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  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  With a partner, do 4 rounds of:

Pushup                                     25 reps

Run                                           200 meters

DB Farmer's Carry                50 meters

Double Under                          36 reps

Medicine Ball Wall Ball          18 reps

BB Row                                    18 reps

Only one partner is working at a time.

Partner A does 25 pushups, then Partner B does 25 Pushups.

Partner A runs 200 meters, then Partner B runs 200 meters, etc.

2/9/24

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 - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raise.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.

#3  In any order and any combination, do:

Standing BB Curl - 50 reps

Air Squat - 150 reps

Then, in any order and any combination, do:

24" Box Jump - 45 reps

DB Waiter's Walk - 300 meters (150 meters each side)

Then, in any order and any combination, do:

Pullup - 60 reps

DB Thruster - 60 reps

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

arm is at your side, the other arm is locked out overhead.

2/8/24

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  BB Romanian Deadlift - 5 sets x 6 reps

Moderate weight.  Same weight all 5 sets.

#3  Do 3 rounds of:

Pushup                                    20-30-40 reps

Goblet Squat                           20-30-40 reps

Inverted Row                           15-20-25 reps

Burpee                                     15-20-25 reps

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

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

2/6/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift

Do as many warmup reps and sets as you like.

Work up to a heavy set of 4 reps.

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

Same weight all 4 sets.  Heavy.

#3  This is 6 rounds of continuous work.

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) 24" Box Jump                            7 reps

B) BB Row                                     12 reps

C) Medicine Ball Wall Ball             15 reps

D) Double Under                            40 reps

E) DB Farmer's Walk                     150 meters

F) Run                                            600 meters

2/5/24

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 your top weight for today

Set 2                    3 reps at top weight for today

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

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  This is continuous work.  Do 2 rounds of:

DB Hammer Curl                               30-15 reps

Close Grip Pushup                            60-30 reps

American Kettlebell Swing                40-20 reps

Air Squat                                           40-80 reps

Pullup                                                20-40 reps

DB Thruster                                       20-40 reps

2/3/24

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 - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raises.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.  

#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 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Burpees as you can, out of a total of 60 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 60 reps

7:00 - REST

8:00 - As many Goblet Squats as you can, out of a total of 80 reps

9:00 - REST

10:00 - As many Pushups as you can out of a total of 80 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

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

24" Box Jump                                  40 reps minus how many reps you did in Part A

Burpee                                              60 reps minus how many reps you did in Part A

Inverted Row                                    60 reps minus how many reps you did in Part A

Goblet Squat                                   80 reps minus how many reps you did in Part A

Pushup                                             80 reps minus how many reps you did in Part A

2/2/24

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 set 2 is a max set of 3 reps.

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

Set 2 - 3 reps at top weight for today

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

#2  BB Romanian Deadlift - 5 sets x 6 reps

Moderate weight - same weight all 5 sets.

#3  Do 4 rounds of:

BB Row                                     12-16-20-24 reps

Medicine Ball Wall Ball             12-16-20-24 reps

Double Under                            16-32-48-64 reps

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

Run                                            100-200-300-400 meters

1/31/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift

Do as many warmup reps and sets as you like.

Work up to a heavy set of 4 reps.

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

Same weight all 4 sets.  Heavy.

#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 American Kettlebell Swing - 12 reps

When you are not doing Thrusters or Kettlebell Swings, 

in any order and any combination, do:

Pullup - 50 reps

Close Grip Pushup - 100 reps

Air Squat - 150 reps

1/30/24

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 3 reps

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

Set 2 - 3 reps at your top weight for today

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

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

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

Inverted Row                                 16 reps

Burpee                                           16 reps

Run                                                100 meters

DB Ground to Overhead                 8 reps each side

Pushup                                           16 reps

Goblet Squat                                  16 reps

REST for 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Inverted Row                                 24 reps

Burpee                                           24 reps

Run                                                150 meters

DB Ground to Overhead                 12 reps each side

Pushup                                           24 reps

Goblet Squat                                  24 reps