8/10/20

Warmup - Do one round of:
Air Squat - 25 reps
Pushup - 20 reps (not hand release)
DB Reverse Fly - 15 reps
DB Thruster - 10 reps (light weight)

#1 Standing BB Shoulder Press - 5 sets x 4 reps
Start light then add weight each set.
Finish heavier than your top set of 6 reps from 8/4/20.

#2 Pullup - 30 total reps
Break this up however you like.
PAUSE at the bottom of each rep for one second.
PAUSE at the top of each rep for one second.

#3 In 10 minutes, do as many rounds as you can of:
Burpee - 10 reps
DB Lateral Raise - 10 reps
Pullup - 10 reps
DB Thruster - 10 reps
Standing BB Curl - 10 reps
DB Shrug - 10 reps

This is continuous work.

8/9/20

Warmup - Do 2 rounds of:
DB Row - 6 reps each side (light weight)
Pushup (1.5 REP) - 9 reps
Unweighted BB Back Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
5 sets x 3 reps
Start light, then add weight each set.
Finish heavier than your top set of 3 reps from 8/3/20.

#2 BB Bench Press
1 set x as many reps as you can at 80% of 1RM

#3 In any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 225 lbs
Inverted Row - 40 reps
Unweighted BB Standing Shoulder Press - 60 reps
American Kettlebell Swing - 40 reps
Air Squat - 80 reps

WORK EVEN MINUTES AND REST ODD MINUTES UNTIL YOU COMPLETE ALL REPS.

8/7/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps

#1 BB Clean Grip Deadlift with a PAUSE at mid-shin
5 sets x 4 reps
Pause on the way up, then normal tempo on the way down.
Start light, then add weight for sets 2-5.
Finish heavier than your top set of 5 reps from 8/1/20.

#2 Seated DB Shoulder Press - 4 sets x 12 reps
Go light on the first set, then add weight for sets 2-4.
Finish heavier than your top set of 12 reps from 8/1/20.

#3 This is 10 rounds of continuous work:
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Hand Release Pushup 4-5-6-7-8-9-10-11-12-13 reps
Air Squat 7-8-9-10-11-12-13-14-15-16 reps

Round 1 is 1 pullup, 4 pushups, 7 air squats.
Round 2 is 2 pullups, 5 pushups, 8 air squats, etc.

Start a timer at the beginning of round 1, then run 100 meters at 3:00,
6:00, 9:00, etc. until you complete the 10 rounds.

8/6/20

Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps

#1 BB TEMPO Bench Press - 6 sets x 3 reps
Take 5 seconds to lower the weight every rep.
Start light then add weight each set.
Finish heavier than your top set of 4 reps from 7/31/20.

#2 BB Back Squat - 1 set x 20 reps at 50% OF 1RM PLUS 40 LBS
This is 10 lbs heavier than 7/31/20.

#3 Do 4 rounds of:
DB Row - 8 reps each side at 60 lbs
DB Incline Bench Press - 12 reps
Goblet Squat - 16 reps
Double Under - 20 reps
Tire Pull - 25 meters with 100 lbs in the tire
Overhead Bumper Plate Walk - 50 meters
(This is continuous work.)

8/4/20

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

#1 Standing BB Shoulder Press - 5 sets x 6 reps
Start light then add weight each set.
Finish heavier than your top set of 8 reps from 7/29/20.

#2 Pullups - 25 total reps
Break this up however you like.
PAUSE at the bottom of each rep for one second.
PAUSE at the top of each rep for one second.

#3 In 10 minutes, do as many rounds as you can of:
BB Back Squat - 5 reps
BB Push Press - 5 reps
BB Row - 5 reps
Burpee - 10 reps
Run 200 meters

FOR THE BACK SQUAT, PUSH PRESS AND BB ROW, USE THE SAME WEIGHT,
SAME BARBELL. THIS SHOULD BE PRETTY LIGHT.

8/3/20

Warmup - Do 2 rounds of:
DB Row - 6 reps each side (light weight)
Pushup (1.5 REP) - 9 reps
Unweighted BB Back Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
5 sets x 3 reps
Start light, then add weight each set.
Finish heavier than your top set of 5 reps from 7/28/20.

#2 BB Bench Press
1 set x as many reps as you can at 75% of 1RM

#3 At the start of every minute, do 2 reps of BB Ground to Overhead at 135 lbs
When you are not doing ground to overheads, in any order and any combination, do:
Air Squat - 90 reps
Hand Release Pushup - 60 reps
Pullup - 30 reps

You are done with #3 when you finish all reps of air squat, pushup, and pullup.

8/1/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps

#1 BB Clean Grip Deadlift with a PAUSE at mid-shin
4 sets x 5 reps
Pause on the way up, then normal tempo on the way down.
Start with a light weight, then add weight for sets 2-4.
Finish heavier than your top set of 5 reps from 7/26/20.

#2 Seated DB Shoulder Press - 3 sets x 16 reps
Go light on the first set, then add weight for sets 2 + 3.
Finish heavier than your top set of 16 reps from 7/26/20.

#3 This is 2 rounds. Round 1 looks like this:
0:00 - DB Thruster - 15 reps
1:00 - Double Under - 25 reps
2:00 - Sledge VS Tire - 40 seconds (20 seconds of work each side)
3:00 - Plate Pull - 80 feet
4:00 - Air Squat - 25 reps
5:00 - Inverted Row - 15 reps

Round 2 starts at 6:00.