12/25/24

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 - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3,4+5 - 8 reps back down at 90%

Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.

Weight will go up on 12/31 and 1/6.

#2  BB Incline - regular tempo

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Start with a moderate weight, then try to add weight each set. 

#3  With a partner, do 3 rounds of:

Goblet Squat                           24 reps

DB Farmer's Carry                   50 meters

Regular Pushup                      24 reps

Inverted Row                           18 reps

DB Ground to Overhead          12 reps each side

Plank                                       45 seconds

Only one partner is working at a time.

Partner A does 24 Goblet Squats, then Partner B does 24 Goblet Squats. 

Then Partner A does DB Farmer's Carry 50 meters, then Partner B does 

DB Farmer's Carry 50 meters, etc. 

12/23/24

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

Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.  

#4  Start a timer:

PART A

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

1:00 - REST

2:00 - As many Medicine Ball Wall Balls as you can, out of a total of 50 reps

3:00 - REST

4:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

5:00 - REST

6:00 - Run as far as you can, out of a total of 500 meters

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:

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

Med Ball Wall Ball        50 reps MINUS how many reps you did in PART A

24" Box Jump               40 reps MINUS how many reps you did in PART A

Run                               500 meters MINUS how far you ran in PART A

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

12/22/24

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, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 12 reps

Set 1 - 65% of 1RM

Set 2 - 72.5% of 1RM

Sets 3+4 - 65% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3

#3  Do 3 rounds of:

DB Row                          10-15-20 reps each side

Regular Pushup             40-30-20 reps

Air Squat                        30-45-60 reps

Double Under                 60-45-30 reps

DB Suitcase Carry          50 meters each hand, each round

Also, do 30 reps each side of Sledgehammer VS Tire.   You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want. 

12/20/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to a heavy set of 12 reps.

#2  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% of top weight

#4  In any order and any combination, do:

Plank (elbows and toes)          3 minutes

Run                                         600 meters

DB Ground to Overhead          40 reps each side

Then in any order and any combination, do:

Inverted Row                           60 reps

1" Deficit Pushup                    60 reps

Goblet Squat                           90 reps

Belt Squats: How and Why

12/19/24

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 x 12 reps

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

Set 2 - 12 reps at top weight for today

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

Goal for set 2 is a max set of 12.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

#3  Do 4 rounds of:

Pullup                                24-18-12-6 reps

Medicine Ball Wall Ball       6-12-18-24 reps

Then do 4 rounds of:

DB Row                             14-12-10-8 reps each side

24" Box Jump                    8-10-12-14 reps

Then do 1 rounds of:

DB Waiter's Walk           400 meters (200m each hand)

Burpee                           40 reps

12/17/24

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

Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.  

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

Double Under          40 reps

Inverted Row           16 reps

Regular Pushup      24 reps

Air Squat                 32 reps

Run                         200 meters

12/16/24

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, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 12 reps

Set 1 - 62.5% of 1RM

Set 2 - 70% of 1RM

Sets 3+4 - 62.5% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for sets 2+3

#3  Do 3 rounds of:

1" Deficit Pushup                      24 reps

Sledgehammer VS Tire             12 reps each side

Goblet  Squat                           40-30-20 reps

Plank                                        60 seconds

DB Farmer's Carry                    100 meters

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

12/14/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 12 reps.

Leave room to go heavier on 12/14 and 12/20.

#2  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% of top weight

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

Medicine Ball Wall Ball        12 reps

DB Suitcase Carry                50 meters each hand

Pullup                                  12 reps

Burpee                                 12 reps

DB Row                                8 reps each side

Then REST 2 minutes.

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

Medicine Ball Wall Ball        18 reps

DB Suitcase Carry                75 meters each hand

Pullup                                  18 reps

Burpee                                 18 reps

DB Row                                12 reps each side

12/13/24

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 x 12 reps

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

Set 2 - 12 reps at top weight for today

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

Goal for set 2 is a heavy set, with at least 1 rep in reserve.

Weight will go up on 12/19.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

Inverted Row                     50 reps

Regular Pushup                75 reps

Air Squat                          100 reps

Double Under                   125 reps

Should You Wear a Weightlifting Belt?

12/11/24

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

Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps

Same weight all 4 sets. 

REST one minute between sets.  

#4  Do one round of:

Goblet Squat                      40 reps

1" Deficit Pushup               40 reps

DB Row                              20 reps each side

DB Farmer's Carry              150 meters

Sledgehammer VS Tire      15 reps each side

Plank                                  2 minutes

Sledgehammer VS Tire      15 reps each side

DB Farmer's Carry              150 meters

DB Row                              20 reps each side

1" Deficit Pushup               40 reps

Goblet Squat                      40 reps

12/10/24

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, then regular

tempo on the way up.

#1  BB Back Squat - 4 sets x 12 reps

Set 1 - 60% of 1RM

Set 2 - 67.5% of 1RM

Sets 3+4 - 60% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for set 2+3

#3  In any order and any combination, do:

Medicine Ball Wall Ball           25 reps

DB Suitcase Carry                  100 meters each hand

Pullup                                    20 reps

Burpee                                   40 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

Medicine Ball Wall Ball           50 reps

DB Suitcase Carry                  50 meters each hand

Pullup                                    40 reps

Burpee                                   20 reps

12/8/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 12 reps.

Leave room to go heavier on 12/14 and 12/20.

#2  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% of top weight

#3  Do 4 rounds of:

Air Squat                   25 reps

Regular Pushup        10-20-30-40 reps

Then do 4 rounds of:

DB Ground to Overhead       8 reps each side

Run                                      100-200-300-400 meters

Then do 4 rounds of:

Inverted Row            15 reps

Double Under           20-30-40-50 reps

12/7/24

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 x 12 reps

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

Set 2 - 12 reps at top weight for today

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

Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.

Weight will go up on 12/13 and 12/19.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 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 6 is A

A) Goblet Squat                              15 reps

B) Regular Pushup                         20 reps

C) DB Row                                     15 reps each side

D) DB Farmer's Carry                  100 meters

E) BB Ground to Overhead          12 reps

F) 24" Box Jump                            20 reps

VO2 Max Explained

12/5/24

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 - 3 sets x 16 reps

Start light, then add weight for sets 2 and 3.

#2  Standing BB Curl - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 3 sets x 16 reps

Same weight all 3 sets. 

REST one minute between sets.  

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

BB Row                           15 reps

Burpee                            12 reps

DB Suitcase Carry           50 meters (25m each hand)

REST two minutes.  

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

Pullup                            10 reps 

DB Thruster                    15 reps

Double Under                 40 reps

12/4/24

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, then regular

tempo on the way up.

#1  BB Back Squat - 3 sets x 16 reps

Set 1 - 57.5% of 1RM

Set 2 - 65% of 1RM

Set 3 - 57.5% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

#2  With a partner, do 3 rounds of:

Air Squat                                30 reps

1" Deficit Pushup                    24 reps

Inverted Row                           18 reps

DB Ground to Overhead          12 reps each side

Run                                         200 meters

Plank                                       45 seconds

Only one partner is working at a time.

Partner A does 30 Air Squats, then Partner B does 30 Air Squats. Then

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

12/2/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one heavy set of 16 reps.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight

#3  Start a timer:

PART A

0:00 - As many Double Unders as you can, out of a total of 150 reps

1:00 - REST

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

3:00 - REST

4:00 - As many Goblet Squats as you can, out of a total of 80 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 24" Box Jumps as you can, out of a total of 40 reps

9:00 - REST

PART B

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

Double Under               150 reps MINUS how far you ran in PART A

Regular Pushup            80 reps MINUS how many reps you did in PART A

Goblet Squat                 80 reps MINUS how many reps you did in PART A

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

24" Box Jump                40 reps MINUS how many reps you did in PART A

12/1/24

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 - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a max set of 16. 

#2  DB Incline Bench Press - regular tempo 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps

Add weight each set.

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  Do 3 rounds of:

DB Suitcase Carry          75-50-25 meters each hand

DB Thruster                    15-20-25 reps

Pullup                               25-20-15 reps

Burpee                              15-20-25 reps

Also, do 30 reps each side of Sledgehammer VS Tire.   You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want.