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