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

1/28/24

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  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

Standing 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  This is with a partner.  Each partner will do:

24" Box Jump                        6 sets x 10 reps

BB Row                                  5 sets x 12 reps

Medicine Ball Wall Ball          4 sets x 18 reps

Double Under                         3 sets x 50 reps

Only one partner is working at a time.  

Partner A will do 10 box jumps, then Partner B does 10 box jumps,

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

to the rows.  

1/27/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

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 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:

American Kettlebell Swing         12-16-20-24 reps

DB Nosebreaker                          12 reps

DB Suitcase Carry                      100 meters (1 DB, 50 meters each hand)

Then immediately do 4 rounds of:

Air Squat                  35 reps

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

For bench press, use same weight all 4 rounds.

Then immediately begin 10 rounds of:

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

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

1/25/24

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 moderately heavy set of 4 reps.

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

Same weight all 4 sets. Heavy.

#3  In 7 minutes, do as many rounds as you can of:

Goblet Squat - 15 reps

Pushup - 20 reps

Then rest one minute, then in 7 minutes, do as many

rounds as you can of:

DB Ground to Overhead - 8 reps each side

Run - 100 meters

Then rest one minute, then in 7 minutes, do as many

rounds as you can of:

Burpee - 15 reps

Inverted Row - 20 reps

1/24/24

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 - goal for set 2 is a moderately heavy 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 and 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  DB Farmer's Carry - 200 meters

Then start a timer.  Working EVEN minutes and Resting ODD

minutes, do one round of:

24" Box Jump                          40 reps

BB Row                                     40 reps

Double Under                            150 reps

Medicine Ball Wall Ball               50 reps

Pullup                                         50 reps

Finish all the reps of each exercise before moving on to the 

next exercise.

After you finish the pullups, do:

DB Farmer's Carry - 200 meters

1/22/24

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  Standing BB Shoulder Press - 5 sets x 5 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 3 sets x 20 reps

#3  In any order and any combination, do:

DB Hammer Curl        45 reps

BB Overhead Hold      90 seconds total

Air Squat                    135 reps

REST one minute

American Kettlebell Swing - 40 reps

REST one minute

Then in any order and any combination, do:

Sledgehammer VS Tire                 25 reps each side

Seated DB Shoulder Press            45 reps

BB Deadlift                                    35 reps

1/21/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for set 2 is a moderately 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 Romanian Deadlift - 5 sets x 6 reps

Moderate weight - same weight all 5 sets

#3  Do 4 rounds of:

Inverted Row                           15 reps

Goblet Squat                           20 reps

Pushup                                    25 reps

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

Run                                          200 meters

Burpee                                     9-13-17-21 reps

1/19/24

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 6 reps.

#2  DB Row - 3 sets x 12 reps

Same weight all 3 sets.  Heavy.

#3  Do 2 rounds of:

DB Farmer's Walk                        200-100 meters

24"  Box Jump                             24-12 reps

BB Row                                        24-12 reps

Double Under                               50-100 reps

Pullup                                           20-40 reps

Medicine Ball Wall Ball                 20-40 reps

1/18/24

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 - goal for set 2 is a max set of 5 reps

Set 1 - 5 reps at 90% of top weight for today

Set 2 - 5 reps at top weight for today

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

#2  DB Incline Bench Press - 5 sets x 9 reps

Same weight all 5 sets.

#3  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:

Air Squat                                    48 reps

DB Ground to Overhead             12 reps each side

Inverted Row                              18 reps

Pushup                                       36 reps

1/16/24

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  Standing BB Shoulder Press - 5 sets x 5 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 3 sets x 20 reps

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

Inverted Row                              15-17-19-21 reps...

Close Grip Pushup                     15-17-19-21 reps...

American Kettlebell Swing         15-17-19-21 reps...

Burpee                                        15-17-19-21 reps...

DB Hammer Curl                         15-17-19-21 reps...

Goblet Squat                               15-17-19-21 reps...

15 reps each exercise for the first round.  

17 reps each exercise for the second round, etc.  

1/15/24

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 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

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

#2  BB Romanian Deadlift

4 sets x 8 reps

Moderate weight - same weight all 4 sets

#3  In any order and any combination do:

BB Row                 50 reps

Double Under        150 reps

Then in any order and any combination do:

Pushup           100 reps

Air Squat        150 reps

Then in any order and any combination do:

Pullup                                     60 reps

Medicine Ball Wall Ball           60 reps

1/13/24

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 6 reps.

#2  DB Row - 3 sets x 12 reps

Same weight all 3 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) DB Ground to Overhead            7 reps each side

B) 24" Box Jump                            10 reps

C) Inverted Row                             15 reps

D) DB Thruster                               20 reps

E) Run                                            400 meters

F) DB Farmer's Walk                      200 meters

1/12/24

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 - goal for set 2 is a heavy set of 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

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

#2  DB Incline Bench Press - 5 sets x 9 reps

Same weight all 5 sets.

#3  With a partner, do one round of:

BB Row                                      100 reps

Close Grip Pushup                     140 reps

American Kettlebell Swing         120 reps

Burpee                                        120 reps

DB Hammer Curl                        100 reps

Goblet Squat                               160 reps

Number of reps is the TOTAL for both partners.

For example, each partner will do 50 BB Rows.

Break up the reps however you want.

Finish all reps of each exercise before moving on to the 

next exercise. 

ONLY ONE PARTNER IS WORKING AT A TIME.

1/10/24

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  Standing BB Shoulder Press - 5 sets x 5 reps

Start somewhat light then try to add weight each set.  

#2  DB Lateral Raise - 3 sets x 20 reps

#3  In any order and any combination, do:

DB Row         55 reps

Pushup         110 reps

Air Squat      165 reps

Then immediately begin 4 rounds of:

Double Under                         30 reps each round

Pullup                                     21-17-13-9 reps

Medicine Ball Wall Ball           9-13-17-21 reps

1/9/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for set 2 is a heavy set of 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

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

#2  BB Romanian Deadlift - 4 sets x 8 reps

Moderate weight - same weight all 4 sets

#3  Do 2 rounds of:

24" Box Jump                        30 reps

DB Farmer's Walk                  200 meters

Inverted Row                         30 reps

DB Thruster                           30 reps

Run                                        400 meters

DB Ground to Overhead         20 reps each side

REST 3 minutes between rounds. 

1/7/24

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 moderately heavy set of 6 reps.

#2  DB Row - 3 sets x 12 reps

Same weight all 3 sets.  Heavy.

#3  Do 3 rounds of:

Bumper Plate Overhead Carry         100 meters each round

Goblet Squat                                    30-25-20 reps

DB Hammer Curl                              10-15-20 reps

Burpee                                              25-20-15 reps

American Kettlebell Swing               15-20-25 reps

Close Grip Pushup                           30-25-20 reps

BB Row                                            10-15-20 reps

1/6/24

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 - goal for set 2 is a moderately heavy set of 5 reps

Set 1 - 5 reps at 90% of top weight for today

Set 2 - 5 reps at top weight for today

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

#2  DB Incline Bench Press - 5 sets x 9 reps

Same weight all 5 sets.

#3  Start a timer. 

PART A

0:00 - As many Pullups as you can, out of a total of 50

1:00 - REST

2:00 - As many Pushups as you can, out of a total of 100 reps

3:00 - REST 

4:00 - As many Air Squats as you can, out of a total of 150 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 50 reps

7:00 - REST

8:00 - As many Medicine Ball Wall Balls as you can, out of a total of 65 reps

9:00 - REST

10:00 - As many Double Unders as you can, out of a total of 130 reps

11:00 - REST

PART B

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

Pullup                                        50 reps minus how many reps you did in Part A

Pushup                                      100 reps minus how many reps you did in Part A

Air Squat                                   150 reps minus how many reps you did in Part A

Inverted Row                             50 reps minus how many reps you did in Part A

Medicine Ball Wall Ball              65 reps minus how many reps you did in Part A

Double Unders                           130 reps minus how many reps you did in Part A

1/4/24

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  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  Do 3 rounds of:

24" Box Jump                 15 reps

DB Farmer's Walk           100-150-200 meters

Then do 3 rounds of:

DB Row                   12 reps each side

DB Thruster            16-20-24 reps

Then do 3 rounds of:

Run                                              200 meters

DB Ground to Overhead              12-16-20 reps each side

1/3/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for today is a moderately heavy set of 5 reps

Set 1 - 5 reps at 90% of top weight for today

Set 2 - 5 reps at top weight

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

#2  BB Romanian Deadlift - 4 sets x 8 reps

Moderate weight, same weight all 4 sets

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

BB Row                                             16 reps

Close Grip Pushup                            16 reps

American Kettlebell Swing                16 reps

Burpee                                               16 reps

DB Hammer Curl                               16 reps

Goblet Squat                                     16 reps

DB Waiter's Walk                               50 meters

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

rounds as you can of:

BB Row                                             24 reps

Close Grip Pushup                           24 reps

American Kettlebell Swing               24 reps

Burpee                                              24 reps

DB Hammer Curl                              24 reps

Goblet Squat                                    24 reps

DB Waiter's Walk                              50 meters

For the close grip pushup, tips of thumbs 

are about 2" apart.

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

hand overhead, one hand down by your side.

Switch hands at 25 meters.

1/1/24

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 12/26/23.

#2 BB Row - 4 sets x 8 reps 

Same weight all 4 sets.

#3 Do 2 rounds of:

Inverted Row                         30 reps

Pushup                                  50 reps

Air Squat                               70 reps

Pullup                                    30 reps

Medicine Ball Wall Ball          30 reps

Double Under                         70 reps

DB Ground to Overhead        15 reps each side