5/11/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      BB Bench Press with BANDS + Kettlebells - 10 reps (light weight)
      Air Squat - 10 reps

#1  BB Rack Press
      1 set x 10 reps, 1 set x 7 reps, 3 sets x 4 reps
      Go as heavy as you can.

#2  Do 3 rounds of:

      BB Overhead Squat - 5 reps with a 2 second PAUSE at the bottom of each rep
      DB Row - 10 reps per side
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      REST - 1 minute
      BB Bench Press (no pause, no chest touch) - 10 reps

      Rest as needed between rounds.  

#3  BB Back Squat
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 2 reps at 70% of back squat 1RM
      All reps at 70%

5/9/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  Standing BB Shoulder Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      2 sets x 3 reps at 75% of shoulder press 1RM
      2 sets x 3 reps at 80%
      2 sets x 3 reps at 85%

#2  This is 4 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D

      A) BB Push Press - 12 reps
      B) DB Reverse Fly - 16 reps
      C) Prisoner Squat - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds.  

5/8/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB PAUSE Clean + Clean + Power Jerk

      Sets 1 - 4:
      1 rep PAUSE Clean + 1 rep Clean  + 1 rep Power Jerk 
      Work up to 75% of your clean 1RM

      Sets 5 - 8:
      1 rep Clean + 1 rep Power Jerk
      Set 5 at 75%, Set 6 at 80%, Sets 7 and 8 at 85% of clean 1RM

      For the PAUSE clean, pause for 2 seconds on the way up, when the barbell
      is at knee height.  Reset your start position for each rep.

#2  BB Front Squat 
      Do as many warmup reps and sets as you like.
      The sets that count are:  5 sets x 2 reps at 85% of front squat 1RM

#3  This is one round:

      Air Squat 
      Toes to Bar
      Medicine Ball Wall Ball
      Cable Row
      American Kettlebell Swing

      For each exercise, do as many quality reps as you can in one minute, then
      immediately begin the next exercise.  The round is 5 minutes long.

5/6/15

Warmup - At a comfortable pace, do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 10 reps, 1 set x 20 reps
      Go as heavy as you can for each set.

#2  Start a timer.
      At 0:00 - Double Under - 20 reps, then Pullup - 15 reps
      At 2:00 - Double Under - 22 reps, then Pullup - 13 reps
      At 4:00 - Double Under - 24 reps, then Pullup - 11 reps
      At 6:00 - Double Under - 26 reps, then Pullup - 9 reps
      At 8:00 - Double Under - 28 reps, then Pullup - 7 reps

      You can kip on the pullups.

5/5/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Floor Press
      1 set x 12 reps, 1 set x 6 reps, 4 sets x 3 reps
      Add weight by feel. 

#2  EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - 7 reps of BB Thruster

      This is 14 total sets (run 100 meters 7 times, and do 7 sets of BB Thruster)
      Be sure to lock out at the top of each thruster.

#3  Hand Release Pushup - 100 reps
      Break this up however you like.  Just work as quickly as possible to finish
      all 100 reps.

#4  BB Back Squat
      5 sets x 2 reps at 75% of back squat 1RM
      all reps, all sets at 75%

5/3/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      Unweighted BB Row - 15 reps
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Push Press
      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, 3 sets x 1 rep

      Start with a weight you can easily manage.  Add weight by feel.
     
#2  This is 2 rounds:

      Goblet Squat - 24 reps
      DB Reverse Fly - 21 reps
      DB Incline Bench Press - 18 reps
      24" Box Jump - 15 reps
      BB Row - 12 reps
      Seated DB Shoulder Press - 9 reps

      Rest 1 minute between rounds. 
     

5/2/15

Warmup - At a comfortable pace, with an unweighted BB, do one round of:
      Behind the Neck Standing Press - 5 reps
      Back Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)
      Push Press - 5 reps
      Front Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)
      Snatch Grip Push Press - 5 reps
      Overhead Squat - 5 reps (PAUSE for 2 sec at bottom of each rep)

#1  BB Front Squat
      Do as many warmup reps and sets as you like.  
      The sets that count are 5 sets x 3 reps at 80% of front squat 1RM
      All reps are at 80%

#2  This is 3 rounds.
      Round 1 is three minutes.
      Round 2 is five minutes.
      Round 3 is seven minutes.

      In any of the rounds, if you finish the thrusters, then start back at deadlift
      again.  Work all the way to the time limit for each round.  Start each round
      with deadlift.  Rest 2 minutes between rounds.  

      BB Deadlift - 5 reps
      Toes to Bar - 10 reps
      Burpee - 15 reps
      Cable Row - 20 reps
      Hand Release Pushup - 25 reps
      Sledgehammer VS Tire - 30 seconds of work per side (vertical swing)
      Unweighted BB Behind the Neck Thruster - 35 reps