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.