1/28/25

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 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

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

Run                            200 meters

Burpee                       16 reps

BB Row                      16 reps

Air Squat                   32 reps

Regular Pushup         24 reps

DB Farmer's Carry      50 meters

1/27/25

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 - 7 sets x 3 reps

Set 1 - 82.5% of 1RM

Set 2 - 90% of 1RM

Sets 3 to 7 - 82.5% of 1RM

#2  BB Romanian Deadlift 

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 add weight each set. 

#3  Do 3 rounds of:

DB Row                                    12 reps each side

Plank                                        60 seconds

Medicine Ball Wall Ball             30-20-10 reps

Sledgehammer VS Tire             10 reps each side

1" Deficit Pushup                      25

Goblet Squat                             10-20-30 reps

1/25/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

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

Set 2 - 6 reps at top weight

Sets 3 to 6 - 6 reps back down at 90% of top weight

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

Inverted Row                  8 reps

DB Thruster                    12 reps

Double Under                  24 reps

DB Suitcase Carry           25 meters each hand 

Then REST 2 minutes.

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

Inverted Row                  12 reps

DB Thruster                    18 reps

Double Under                  36 reps

DB Suitcase Carry           25 meters each hand 

1/24/25

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 - 6 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

Sets 3 to 6 - 5 reps back down at 90%

Goal for set 2 is a max set of 5 reps.

#2  BB Incline - regular tempo

1 set x 9 reps

1 set x 7 reps

1 set x 5 reps

1 set x 3 reps

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

#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, Burpee - 8 reps 

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

Pullup                              40 reps

Close Grip Pushup           80 reps

Air Squat                          120 reps

DB Farmer's Carry            300 meters

How to Improve Your Technique and Do More Pullups

1/22/25

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 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

#3  Do one round of:

Medicine Ball Wall Ball           25 reps

BB Row                                   20 reps

Run                                         400 meters

Goblet Squat                           30 reps

Regular Pushup                      40 reps

Sledgehammer VS Tire           15 reps each side

Regular Pushup                      40 reps

Goblet Squat                           30 reps

Run                                         400 meters

BB Row                                   20 reps

Medicine Ball Wall Ball           25 reps

1/21/25

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 - 6 sets x 5 reps

Set 1 - 80% of 1RM

Set 2 - 87.5% of 1RM

Sets 3 to 6 - 80% of 1RM

#2  BB Romanian Deadlift 

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 add weight each set. 

#3  In any order and any combination, do:

Inverted Row           50 reps 

DB Thruster             50 reps

Double Under          150 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

1" Deficit Pushup              75 reps

Air Squat                          125 reps

DB Suitcase Carry             150 meters each side

1/19/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

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

Set 2 - 6 reps at top weight

Sets 3 to 6 - 6 reps back down at 90% of top weight

#3  Do 4 rounds of:

Pullup                       12 reps

Double Under          20-30-40-50 reps

Then do 4 rounds of:

DB Farmer's Carry         50 meters

Burpee                              6-12-18-24 reps

Then do 4 rounds of:

Plank                                       45 seconds

DB Ground to Overhead       8-10-12-14 reps each side

1/18/25

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 - 6 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

Sets 3 to 6 - 5 reps back down at 90%

Goal for set 2 is a heavy set of 5 reps.

#2  BB Incline - regular tempo

1 set x 9 reps

1 set x 7 reps

1 set x 5 reps

1 set x 3 reps

Start with a moderate 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) Medicine Ball Wall Ball             12 reps             

B) DB Row                                     10 reps each side

C) Regular Pushup                        25 reps

D) Goblet                                       30 reps

E) Run                                           300 meters

F) 24" Box Jump                            20 reps

Frankenstein Squats: How and Why

1/16/25

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 

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Reverse Fly           12 reps

DB Lateral Raise         12 reps

Plate Front Raise        12 reps

REST between rounds. 

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

BB Curl                      15 reps

DB Thruster               15 reps

Double Under             30 reps

REST two minutes.  

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

Inverted Row                  15 reps 

Air Squat                        30 reps

Close Grip Pushup         20  reps (tips of thumbs about 1" apart)

1/15/25

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 - 6 sets x 5 reps

Set 1 - 77.5% of 1RM

Set 2 - 85% of 1RM

Sets 3 to 6 - 77.5% of 1RM

#2  BB Romanian Deadlift 

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 add weight each set. 

#3  With a partner, do 3 rounds of:

Run                                        200 meters

DB Farmer's Carry                  50 meters

Burpee                                   18

Pullup                                    18 reps

Plank                                     45 seconds

DB Ground to Overhead         12 reps each side

Only one partner is working at a time.

Partner A runs 200m, then Partner B runs 200m. 

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

DB Farmer's Carry 50 meters, etc. 

1/13/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

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

Set 2 - 6 reps at top weight

Sets 3 to 6 - 6 reps back down at 90% of top weight

#3  Start a timer:

PART A

0:00 - As many DB Rows as you can, out of a total of 50 reps each side

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 1" Deficit Pushups as you can, out of a total of 75 reps

9:00 - REST

10:00 - As many Goblet Squats as you can, out of a total of 75 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

Everything that is left over.  All the reps/distance of row, wall ball, box jump, 

running, pushups and goblet squats that you didn't get done in part A.

1/12/25

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 - 6 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

Sets 3 to 6 - 5 reps back down at 90%

Goal for set 2 is a heavy set of 5 reps.

#2  BB Incline - regular tempo

1 set x 9 reps

1 set x 7 reps

1 set x 5 reps

1 set x 3 reps

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

#3  Do 3 rounds of:

Inverted Row                 15-20-25 reps each side

DB Thruster                   30-20-10 reps

Double Under                 30-45-60 reps

BB Curl                           20-15-10 reps

Air Squat                        30-45-60 reps

Regular Pushup             40-30-20 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. 

1/10/25

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

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Lateral Raise                   12 reps

EZ Curl Bar Nosebreaker      12 reps

EZ Curl Bar Curl                   12 reps

REST between rounds. 

#3  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:

Pullup                           50 reps

Burpee                          50 reps

DB Suitcase Carry         150 meters each hand 

The Benefits of Front Squats

1/9/25

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 - 5 sets x 8 reps

Set 1 - 72.5% of 1RM

Set 2 - 80% of 1RM

Sets 3,4+5 - 72.5% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light then add weight each set.

#3  Do 4 rounds of:

DB Row                              18-14-10-6 reps each side

BB Push Press                    6-10-14-18 reps

Then do 1 round of:

DB Farmer's Carry             300 meters 

Goblet Squat                      50 reps

Then do 4 rounds of:

1" Deficit Pushup                  26-22-18-14 reps each side

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

1/7/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 8 reps

Work up to a heavy set of 8 reps.

#2  BB Row - 5 sets x 8 reps

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

Set 2 - 8 reps at top weight

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

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

DB Thruster             8 reps (heavy)

Inverted Row           16 reps

Regular Pushup      24 reps

Air Squat                 32 reps

Double Under          40 reps

Run                         200 meters

1/6/25

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 max set of 8 reps.

#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  Do 3 rounds of:

Pullup                                          15 reps

Plank                                           60 seconds

Medicine Ball Wall Ball             30-20-10 reps

Sledgehammer VS Tire             10 reps each side

DB Suitcase Carry                     50 meters each hand

Burpee                                         10-20-30 reps

1/4/25

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

Start light, then add weight each set.

#2  Do 3 rounds of:

DB Lateral Raise                   12 reps

EZ Curl Bar Nosebreaker      12 reps

EZ Curl Bar Curl                   12 reps

REST between rounds. 

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

BB Row                               12 reps

1" Deficit Pushup                16 reps

Goblet Squat                       20 reps

DB Farmer's Carry              100 meters

Then REST 2 minutes.

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

BB Row                               18 reps

1" Deficit Pushup                24 reps

Goblet Squat                       30 reps

DB Farmer's Carry              150 meters

1/3/25

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 - 5 sets x 8 reps

Set 1 - 70% of 1RM

Set 2 - 77.5% of 1RM

Sets 3,4+5 - 70% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light then add weight each set.

#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 Bounce at the Bottom of the Squat, Deadlift, and Bench Press?

1/1/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 8 reps

Work up to a moderately heavy set of 8 reps.

#2  BB Row - 5 sets x 8 reps

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

Set 2 - 8 reps at top weight

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

#4  Do one round of:

Pullup                                     25 reps

Medicine Ball Wall Ball           25 reps

Run                                         300 meters

DB Waiter's Walk                     50 meters each hand

Burpee                                    25 reps

Sledgehammer VS Tire            20 reps each side

Burpee                                    25 reps

DB Waiter's Walk                     50 meters each hand

Run                                          300 meters

Medicine Ball Wall Ball             25 reps

Pullup                                      25 reps