4/30/24

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.

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

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#3  American Kettlebell Swing - 30 reps

Then, in any order and any combination, do:

Air Squat                                          120 reps

1" Deficit Pushup                              80 reps

Double Under                                   120 reps

DB Ground to Overhead                    40 reps each side

Standing BB Curl                              50 reps

DB Thruster                                       50 reps

Then one more set of American Kettlebell Swing - 30 reps

4/29/24

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 - 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, halfway up, all the way down,

then all the way up.  

Start with a moderately heavy weight, then try to add 

weight each set.

#3  Start a timer.  Do one round of:   

BB Deadlift                              30 reps

Regular Pushup                      100 reps

DB Row                                   40 reps each side

Medicine Ball Wall Ball            50 reps

DB Farmer's Walk                    250 meters

Burpee                                     50 reps

You are only working EVEN minutes.

Rest ODD minutes.

4/27/24

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  Standing BB Shoulder Press - 5 sets x 8 reps

Try to add weight each set.

#2  Do 4 rounds of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

REST between rounds.

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

Inverted Row                                  40-20 reps

Seated DB Shoulder Press             40-20 reps

Goblet Squat                                  60-30 reps

Pullup                                            20-40 reps

Run                                                300-600 meters

Sledgehammer VS Tire                  10-20 reps each side

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