10/11/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Step Up - 5 reps per side to an 18" box

#1  BB Front Squat - We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like, then do:
      1 set x 4 reps at 60% of front squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% or above, adding weight each set until you hit a 1 Rep Max

#2  Every EVEN minute, run 100 meters in less than 20 seconds
      Every ODD minute, do 7 Burpees

      Do 14 total sets (7 sets of each exercise)

10/9/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Start a timer.  You have 5 minutes to hit a max set of UNBROKEN
      double unders (unbroken just means how many reps you can do in
      a row without messing up).  

#2  Cable Row
      1 set x 20 reps
      1 set x 16 reps
      1 set x 12 reps
      1 set x 8 reps
      Try to add weight each set.

#3  On the 50 meter course, run 800 meters for time.

10/8/15

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press (no pause)
      Set 1 - 225 lbs to failure
      Set 2 - If you get 10 or more reps for Set 1, add 50 lbs and go to failure
                 If you get less than 10 reps for Set 1, subtract 50 lbs and go to failure
      Do as many warmup reps and sets as you like before you start Set 1.  And you
      can use less than 225 for Set 1.  As an example, if your first set is 155 lbs and 
      you get 8 reps, then you would drop to 105 lbs and go to failure on the second
      set.  If you get 12 reps at 155 lbs, you would increase to 205 lbs for Set 2.

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under                    20 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.
      For round 1, do 20 pushups, 20 double unders, and 2 reps of rack press.
      For round 2, do 18 pushups, 20 double unders, and 4 reps of rack press.
      Continue this pattern until you complete the 6 rounds.
      Try to use the same weight for rack press for all 6 rounds.

10/6/15

Warmup - Do 2 rounds of:
      Unweighted BB Behind the Neck Thruster - 15 reps
      DB Reverse Fly - 15 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here
      Starting with a light weight, then adding weight each set, do:
      2 sets x 3 reps
      2 sets x 2 reps
      Then as many singles as it takes to hit a 1RM

#2  Do 3 rounds of:
      BB Push Press - 6 reps
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 18 reps

      REST 90 seconds between rounds.  

10/5/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  BB Back Squat - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of back squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#2  Standing Broad Jump - Best of 4 attempts
      Do some practice jumps at a low to moderate intensity before you
      start your 4 attempts.  From a stationary start, jump and land with 
      both feet.  

#3  With a 9 minute time limit, get as far as you can with:
      Air Squat - 50 reps
      Run - 200 meters
      American Kettlebell Swing - 25 reps
      Double Under - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Thruster - 25 reps
      Double Suicide - 1 rep

      You are done when either you finish the double suicide, or you hit
      9 minutes, whichever comes first.  

10/3/15

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Strict Weighted Pullup - 1 Rep Max
      Starting with a light weight and then, adding weight each set, do:
      1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, then as many sets x 1 rep
      as you need to reach a 1RM.

#2  Strict Unweighted Pullup - One set.  Go to failure.

#3  This is 3 rounds.  Rest 2 minutes between rounds.

      Round 1:
      24" Box Jump - 14 reps
      Burpee - 4 reps
      Goblet Squat - 18 reps
      Burpee - 4 reps
      Cable Row - 22 reps
      Burpee - 4 reps

      Round 2:
      24"Box Jump - 12 reps
      Burpee - 6 reps
      Goblet Squat - 16 reps
      Burpee - 6 reps
      Cable Row - 20 reps
      Burpee - 6 reps

      Round 3:
      24" Box Jump - 10 reps
      Burpee - 8 reps
      Goblet Squat - 14 reps
      Burpee - 8 reps
      Cable Row - 18 reps
      Burpee - 8 reps

10/2/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Bench Press - We are going for a 1 Rep Max here
      1 set x 4 reps at 60% of bench press 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% and above, adding weight until you hit a 1RM

#2  This is 5 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
      Round 5 - Do A, B, C, D and E

      A) DB Row - 12 reps per side
      B) DB Incline Bench Press - 15 reps
      C) Prisoner Squat - 20 reps
      D) Sledgehammer VS Tire (vertical swing) - 30 seconds per side)
      E) Hand Release Pushup - 60 reps

      Rest 1 minute between rounds.  

      Results for BB Bench Press 1RM:
      Rob Tijerina - 270 lbs
      Carlo Anguiano - 325 lbs
      Val Valdovino - 235 lbs
      Scott Johnson - 245 lbs