7/31/24

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 with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

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

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

Set 2 - 3 reps at your top weight

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

#2  BB Deadlift - regular tempo - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 80% of your top weight for today

Set 2 - 3 reps at 90% of your top weight for today

Set 3 - 3 reps at top weight for today

Set 4 - 3 reps back down at 90%

#3  With a partner, do 3 rounds of:

Pullup                                        15 reps

Regular Pushup                    30 reps

Air Squat                                45 reps

BB Row                                  20 reps

Burpee                                    20 reps

DB Suitcase Carry                 50 meters (25 m each hand)

Only one partner is working at a time.

Partner A does 15 Pullups, then Partner B does 15 Pullups. Then

Partner A does 30 regular pushups, then Partner B does 30 regular pushups, etc.

7/29/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight

Sets 3,4+5 - 9 reps back down at 90%

#2  Strict Weighted Pullup - 5 sets x 5 reps

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

Set 2 - 5 reps at top weight for today

Set 3, 4, 5 - 5 reps back down at 90%

#3  Start a timer

PART A

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

1:00 - REST

2:00 - As many reps of 1" Deficit Pushups as you can, out of a total of 80 reps

3:00 - REST

4:00 - As many Double Unders as you can, out of a total of 100 reps 

5:00 - REST

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

7:00 - REST

8:00 - As many DB Thrusters as you can, out of a total of 50 reps

9:00 - REST 

PART B

At 10:00, in any order and any combination, do:

Goblet Squat                             60 reps MINUS how many reps you did in PART A

1" Deficit Pushup                      80 reps MINUS how many reps you did in PART A

Double Under                            100 reps MINUS how many reps you did in PART A

DB Row                                     50 reps MINUS how many reps you did in PART A

DB Thruster                               50 reps MINUS how many reps you did in PART A

7/28/24

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

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 - regular tempo

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#3  Do 3 rounds of:

Run                                             500-400-300 meters

DB Farmer's Carry                       50-100-150 meters

Medicine Ball Wall Ball                24-20-16 reps

Inverted Row                               16-20-24 reps

24" Box Jump                              20-16-12 reps

American Kettlebell Swing           16-20-24 reps

7/26/24

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 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

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

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

BB Upright Row - 12 reps

Rest between rounds.  

#3  In any order and any combination, do:

Pullup                               40 reps each side

Regular Pushup               80 reps

Air Squat                          120 reps

Then in any order and any combination, do:

BB Row                                      50 reps

Burpee                                        50 reps

DB Suitcase Carry                    200 meters (100 meters each hand)

5 Steps to Eat and Perform Better

7/25/24

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 with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

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

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

Set 2 - 3 reps at your top weight

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

#2  BB Deadlift - regular tempo - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 80% of your top weight for today

Set 2 - 3 reps at 90% of your top weight for today

Set 3 - 3 reps at top weight for today

Set 4 - 3 reps back down at 90%

#3  Do 10 rounds of:

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

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

Then do 1 round of:

Plank (elbows + toes)                  2 minutes

Sledgehammer VS Tire              15 reps each side

Then 10 rounds of:

Double Under                       25-23-21-19-17-15-13-11-9-7 reps

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

7/23/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight

Sets 3,4+5 - 9 reps back down at 90%

#2  Strict Weighted Pullup - 5 sets x 5 reps

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

Set 2 - 5 reps at top weight for today

Set 3, 4, 5 - 5 reps back down at 90%

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

Run                                                200 meters

DB Farmer's Carry                          50 meters

Medicine Ball Wall Ball                    20 reps

Inverted Row                                  20 reps

7/22/24

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

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 - regular tempo

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#3  Do 3 rounds of:

BB Ground to Overhead              6 reps

Regular Pushup                          30 reps

Goblet Squat                               40-30-20 reps

24" Box Jump                             10 reps

BB Curl                                       16 reps

Burpee                                        14-18-22 reps

REST 1 minute between rounds.  

7/20/24

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 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

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

#2  Do 3 rounds of:

DB Reverse Fly - 12 reps

BB Upright Row - 12 reps

Rest between rounds.  

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

DB Thruster                       16 reps

Pullup                               16 reps

1" Deficit Pushup              24 reps

Goblet Squat                     18 reps

Double Under                    32 reps

DB Farmer's Walk              100 meters

Then rest 2 minutes.

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

DB Thruster                       24 reps

Pullup                               24 reps

1" Deficit Pushup              36 reps

Goblet Squat                     27 reps

Double Under                    48 reps

DB Farmer's Walk              150 meters

7/19/24

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 with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

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

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

Set 2 - 3 reps at your top weight

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

#2  BB Deadlift - regular tempo - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 80% of your top weight for today

Set 2 - 3 reps at 90% of your top weight for today

Set 3 - 3 reps at top weight for today

Set 4 - 3 reps back down at 90%

#3  Start a timer.  This is 5 rounds.

At 0:00, 2:00, 4:00, 6:00, and 8:00, do Med Ball Wall Ball - 10 reps

At 1:00, 3:00, 5:00, 7:00, and 9:00, do DB Row - 10 reps each side

At 11:00, in any order and any combination, do:

Sledgehammer VS Tire             20 reps each side

BB Push Press                          35 reps

Inverted Row                             50 reps

Air Squat                                   100 reps

Run                                           400 meters

Longevity on a Fire Truck (part 6) - The Necessity of Anaerobic Conditio...

7/17/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight

Sets 3,4+5 - 9 reps back down at 90%

#2  Strict Weighted Pullup - 5 sets x 5 reps

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

Set 2 - 5 reps at top weight for today

Set 3, 4, 5 - 5 reps back down at 90%

#3  Do one round of:

Burpee                                    20 reps

BB Curl                                  15 reps

Goblet Squat                          25 reps

Regular Pushup                     40 reps

24" Box Jump                         15 reps

DB Ground to Overhead          20 reps each side

24" Box Jump                          15 reps

Regular Pushup                      40 reps

Goblet Squat                           25 reps

BB Curl                                   15 reps

Burpee                                     20 reps

7/16/24

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

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 - regular tempo

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#3  In any order and any combination, do:

DB Thruster                      40 reps

Double Under                   70 reps

DB Farmer's Walk             200 meters

Goblet Squat                     25 reps

Inverted Row                    20 reps

1" Deficit Pushup             25 reps

Then REST for 2 minutes, then in any order and

any combination, do:

DB Thruster                      20 reps

Double Under                   35 reps

DB Farmer's Walk             100 meters

Goblet Squat                    50 reps

Inverted Row                    40 reps

1" Deficit Pushup             50 reps

7/14/24

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 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  Do 4 rounds of:

BB Curl                                       10 reps each round

Medicine Ball Wall Ball               10-14-18-22 reps

Then do 4 rounds of:

Sledgehammer VS Tire            8 reps each side

Run                                         100-200-300-400 meters

Then do 4 rounds of:

DB Row                    10 reps each round

Air Squat                 15-25-35-45 reps

7/13/24

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 with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

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

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#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) Regular Pushup                         25 reps

D) Goblet Squat                              25 reps

E) BB Row                                      25 reps

F) Burpee                                       35 reps

Longevity on a Fire Truck (part 5) - Six Benefits of Strength Training

7/11/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  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.  

#3  In 11 minutes, do as many rounds as you can of:

DB Thruster                 15 minutes              

Double Under               35 reps

DB Farmer's Walk      100 meters

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

BB Push Press             12

Inverted Row               18 reps

Goblet Squat                24 reps

7/10/24

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

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6  reps at top weight for today

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

#2  BB Incline Bench (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

#3  With a partner, do 3 rounds of:

DB Row                                  12 reps each side

1" Deficit Pushup                    24 reps

Air Squat                                36 reps

BB Curl                                   15 reps

Run                                         200 meters

Medicine Ball Wall Ball            20 reps

Only one partner is working at a time.

Partner A does 12 DB Rows, then Partner B does 12 DB Rows. Then

Partner A does 24 deficit pushups, then Partner B does 24 deficit pushups, etc.

7/8/24

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 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

#3  Start a timer

PART A

0:00 - As many Goblet Squats as you can out of a total of 75 reps

1:00 - REST

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

3:00 - REST

4:00 - As many Double Unders as you can, out of a total of 125 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 Burpees as you can, out of a total of 50 reps

9:00 - REST 

PART B

At 10:00, in any order and any combination, do:

Goblet Squat                             75 reps MINUS how many reps you did in PART A

Regular Pushup                        100 reps MINUS how many reps you did in PART A

Double Under                            125 reps MINUS how many reps you did in PART A

Inverted Row                             50 reps MINUS how many reps you did in PART A

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

7/7/24

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 with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

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

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#3  Do 3 rounds of:

Run                                            500-400-300 meters

DB Farmer's Carry                       50-100-150 meters

DB Thruster                                 24-20-16 reps

Pullup                                         12-16-20 reps

24" Box Jump                              20-16-12 reps

American Kettlebell Swing           16-20-24 reps

7/5/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  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.  

#3  In any order and any combination, do:

DB Row                            40 reps each side

1" Deficit Pushup             80 reps

Air Squat                          120 reps

Then in any order and any combination, do:

Sledgehammer VS Tire             25 reps each side

Medicine Ball Wall Ball             40 reps

Run                                              400 meters

Longevity on a Fire Truck (part 4) - Overcoming Injuries + Moench Method

7/4/24

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

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6  reps at top weight for today

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

#2  BB Incline Bench (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

#3  Do 10 rounds of:

Inverted Row                       13-12-11-10-9-8-7-6-5-4 reps

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

Then do 1 round of:

Plank (elbows + toes)                  2 minutes

Goblet Squat                               40 reps

Then 10 rounds of:

Double Under            25-23-21-19-17-15-13-11-9-7 reps

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

7/2/24

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 9 reps

Set 1 - 9 reps at 90% of your top weight for today

Set 2 - 9 reps at your top weight

Sets 3 and 4 - 9 reps back down at 90%

#2  Do 3 rounds of:

DB Lateral Raise - 15 reps

Plate Front Raise - 15 reps

Same weight all 3 sets. Rest between rounds.  

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

Run                                                200 meters

DB Farmer's Carry                          50 meters

DB Thruster                                    20 reps

Pullup                                            20 reps

7/1/24

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 with 35% of 1RM

5 seconds on the way down, 2 second pause in the bottom position, then

regular tempo on the way up

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6 reps at your top weight

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

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 - 6 reps at 80% of your top weight for today

Set 2 - 6 reps at 90% of your top weight for today

Set 3 - 6 reps at top weight for today

#3  Do 3 rounds of:

24" Box Jump                             12 reps

Regular Pushup                          36 reps

Air Squat                                     60-48-36 reps

American Kettlebell Swing         24 reps

DB Row                                        16 reps each side

Medicine Ball Wall Ball               12-24-36 reps