10/26/24

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 total sets

Set 1 - 2 reps at 85% of 1RM

Set 2 - 2 reps at 95% (or as heavy as you can for 2)

Set 3 - 2 reps at 95% (or as heavy as you can for 2)

Set 4 - 2 reps at 95% (or as heavy as you can for 2)

Set 5 - as many reps as you can at 85%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#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) DB Row                                     8 reps each side (heavy)

B) Burpee                                       12 reps

C) Run                                            150 meters

D) Medicine Ball Wall Ball            16 reps

E) Plank                                          90 seconds

F) American Kettlebell Swing       30 reps

How To Do Pause Deadlifts and Why You Should Do Them!

10/24/24

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

1 set x 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

REST between rounds.

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

DB Ground to Overhead                  10 reps each side

1" Deficit Pushup                            20 reps

Air Squat                                        30 reps

REST two minutes.  

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

Pullup                                              10 reps

Double Under                                   40 reps

DB Farmer's Walk                             100 meters

10/23/24

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 - regular tempo - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your goal weight for today

Set 2 - 3 reps at goal weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#3  With a partner, do 3 rounds of:

Inverted Row                             20 reps

Goblet Squat                             25 reps

Regular Pushup                        30 reps

24" Box Jump                            12 reps

DB Suitcase Carry                     50 meters (25m each hand)

DB Thruster                               20 reps

Only one partner is working at a time.

Partner A does 20 Inverted Rows, then Partner B does 20 Inverted Rows. Then

Partner A does 25 Goblet Squats, then Partner B 25 Goblet Squats, etc. 

10/21/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

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

Set 2 - 6 reps at top weight for today

Sets 3,4+5  - 6 reps back down at 90%

#3  Start a timer:

PART A

0:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side

1:00 - REST

2:00 - As many Burpees as you can, out of a total of 60 reps

3:00 - REST

4:00 - As many DB Rows as you can, out of a total of 60 reps each side

5:00 - REST

6:00 - Run as far as you can, out of a total of 600 meters

7:00 - REST

8:00 - As many Medicine Ball Wall Balls as you can, out of a total of 60 reps

9:00 - REST

PART B

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

Sledgehammer VS Tire        35 reps MINUS how many reps you did in PART A

Burpee                                   60 reps MINUS how many reps you did in PART A

DB Row                                  60 reps MINUS how many reps you did in PART A

Run                                        600 meters MINUS how far you went in PART A

Med Ball Wall Ball                60 reps MINUS how many reps you did in PART A

10/20/24

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 total sets

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 3 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 4 - 3 reps at 92.5% (or as heavy as you can for 3)

Set 5 - as many reps as you can at 82.5%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 3 rounds of:

DB Ground to Overhead                  10-15-20 reps each side

Double Under                                  55-45-35 reps

DB Farmer's Carry                           50-100-150 meters

Regular Pushup                              45-35-25 reps

Air Squat                                         40-50-60 reps

10/18/24

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

1 set x 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

REST between rounds.

#3 In any order and any combination, do:

Pullup                                  45 reps

Goblet Squat                        60 reps

1" Deficit Pushup                 75 reps

Then in any order and any combination, do:

BB Row                           50 reps

DB Thruster                     50 reps

DB Suitcase Carry           150 meters each side