12/31/18

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

#1  Seated DB Shoulder Press - 4 sets x 10 reps
      Same weight for all 4 sets.

#2  Start a timer.
      EVEN minutes - BB Push Press - 4 reps
      ODD minutes - Air squat - 12 reps

      When you are not doing push presses or air squats,
      in any order and any combination, do:
      Burpee - 30 reps
      American Kettlebell Swing - 40 reps
      Cable Row - 50 reps

      You are done with #2 when finish all reps of burpee,
      kettlebell swing, and cable row.  

12/30/18

Warmup - Do one round of:
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB TEMPO Back Squat - 4 sets x 8 reps
      Five second descent on each rep.
      Load is 55% of 1 Rep Max.

#2  BB Clean Grip Deadlift with a 2 SECOND PAUSE each rep
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/24/18.
      Pause right after the BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 4 rounds of:
      Handstand Hold - 30 seconds
      Tire Flip Jump Through - 3 reps
      Goblet Squat - 12 reps
      DB Row - 18 reps (9 reps each side)
      Double Under - 24 reps
      REST - 1 minute

12/28/18

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Clean Grip BB Row - 6 sets x 10 reps
      Same weight for all 6 sets.

#2  Start a timer.
      At 0:00 - Do 4 Pullups and 4 Burpees
      At 1:00 - Do 5 Pullups and 5 Burpees
      At 2:00 - Do 6 Pullups and 6 Burpees

      Keep adding one rep to each exercise every minute.
      You are done with #2 when you can't finish all the reps
      before the start of the next minute.  

12/27/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      BB Bench Press - 6 reps at 135 lbs or 50% of 1RM, whichever is lighter
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      4 sets x 6 reps at 70-75% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 60% of Bench Press 1RM

#3  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 7 reps
      24" Box Jump - 10 reps
      Hand Release Pushup - 7 reps
      Cable Row - 20 reps
      Hand Release Pushup - 7 reps
      Air Squat - 30 reps
      Hand Release Pushup - 7 reps

      For Round 2, do 9 reps for each set of pushups.
      For Round 3, do 11 reps for each set of pushups.
      Reps for box jumps, rows, and air squats stay the same all 3 rounds.

      REST between rounds.  

12/25/18

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

#1  BB Push Press - 5 sets x 5 reps
      Start with a moderate weight and then add weight by feel.
      End at a heavier weight than 12/19/18.

#2  Do one of:
      DB Incline Bench Press - 21 reps
      BB Inverted Row - 18 reps
      DB Lateral Raise - 15 reps
      BB Row - 12 reps
      Medicine Ball Wall Ball - 9 reps

      REST 60 seconds
      Unweighted BB Thruster - 60 seconds
      REST 60 seconds

      DB Incline Bench Press - 9 reps
      BB Inverted Row - 12 reps
      DB Lateral Raise - 15 reps
      BB Row - 18 reps
      Medicine Ball Wall Ball - 21 reps

12/24/18

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Front Squat - 6 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc. 
      Load is 70% of front squat 1RM (for both front and back squats)

#2  BB Clean Grip Deadlift with a 2 second PAUSE
      5 sets x 5 reps
      Start with a moderate weight, then add weight by feel.
      Go heavier than 12/18/18.
      Pause right after BB breaks contact with the ground, when
      the BB is at mid-shin.  

#3  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - 7 Burpees

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.  

      

12/22/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Push Press - 10 reps
      Air Squat - 10 reps 

#1  BB Row - 5 sets x 10 reps
      Same weight for all 5 sets.

#2  This is 3 rounds.  For each exercise, do as many reps as you can,
      or go as far as you can (plate pull) in 40 seconds.  Then rest 40 seconds,
      then move on to the next exercise.

      Burpee Pullup 
      Goblet Squat
      Plate Pull
      DB Row (switch sides after 20 seconds)

      REST between rounds is also 40 seconds.