5/30/19

Warmup - Do 1 round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Power Clean + Push Press
      Work up to a heavy set of 1 power clean + 1 push press

#2  This is 8 rounds of continuous work:
      Pullup            8-7-6-5-4-3-2-1 rep 
      Pushup           13-12-11-10-9-8-7-6 reps
      Air Squat       18-17-16-15-14-13-12-11 reps

      Round 1 is 8 pullups, 13 pushups (not hand release), 18 air squats.
      Round 2 is 7 pullups, 12 pushups (not hand release), 17 air squats, etc.

      Start a timer at the beginning of round 1, then run 200 meters at 3:00,
      6:00, 9:00 etc. until you are done with the 8 rounds.  Do not run at 0:00.

5/29/19

Warmup - Do 20 reps of unweighted BB Back Squat, then do:
      5 reps x run 25 meters
      Effort level for the runs is 50%, 60%, 70%, 80%, and 90%.

#1  Run 5 reps x 50 meters at 100% effort level

#2  BB Back Squat - 4 sets x 4 reps
      Set 1 - 4 reps as heavy as you can.  Try to go heavier than 5/23.
      Sets 2, 3, and 4 - Take off 10% from Set 1 and do 4 reps

#3  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      Sledgehammer VS Tire - 16 reps each side
      Medicine Ball Wall Ball - 24 reps
      Hand Release Pushup - 32 reps
      Cable Row - 40 reps at 100 lbs

      Work EVEN minutes.  Rest ODD minutes.

5/27/19

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Banded Pull Apart - 15 reps
      DB Bench Press - 10 reps (light weight)

#1  BB Clean Grip Deadlift
      Work up to a heavy set of 6 reps.
      Heavier than 5/21.
      No drop sets.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Air Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.  
      Divide the reps however you like.  Finish all the pullups 
      before you move on to the air squats.  Finish all the air squats
      before you move on to push presses, etc.

#3  BB Row - 5 sets x 10 reps
      Same weight all 5 sets.
      Go as heavy, or heavier than 5/15.  

5/26/19

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

#1  BB Front Squat - 4 sets x 2 reps
      Work up to a heavy double, then take off 10% and do 3 more sets x 2 reps.
      Try to go heavier than 5/20.

#2  BB Floor Press - 4 sets x 6 reps
      Start light, then add weight each set.

#3  This is 5 rounds of continuous work:
      R1 - Run 500 meters, Hand Release Pushup - 30 reps, Goblet Squat - 10 reps
      R2 - Run 400 meters, Hand Release Pushup - 25 reps, Goblet Squat - 15 reps
      R3 - Run 300 meters, Hand Release Pushup - 20 reps, Goblet Squat - 20 reps
      R4 - Run 200 meters, Hand Release Pushup - 15 reps, Goblet Squat - 25 reps
      R5 - Run 100 meters, Hand Release Pushup - 10 reps, Goblet Squat - 30 reps

#4  DB Incline Bench Press - 5 sets x 8 reps
      Start with a moderate weight then add weight each set.

5/24/19

Warmup - Do 2 rounds of:
      Goblet Squat - 12 reps (light weight)
      DB Bench Press - 10 reps (light weight)
      DB Row - 8 reps each side (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start with a light weight and then try to add weight each set.

#2  BB Romanian Deadlift - 4 sets x 6 reps
      Start with a moderate weight and then add weight each set.
      Finish heavier than your top set from 5/12/19.  

#3  Start a timer.  Round 1 looks like this:
      0:00 - Pullup - 6 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Air Squat - 18 reps

      Round 2 starts at 3:00.  For each round, add two reps to each exercise.
      So round 2 is 8 pullups, 14 pushups, and 20 air squats.

      Keep adding 2 reps each round to each exercise until you either fail to
      complete the required number of reps before the start of the next minute,
      or you complete round 6 (16 pullups, 22 pushups, 28 air squats).

5/23/19

Warmup - Do 2 rounds of:
      Air Squat - 5 reps
      Pullup - 5 reps
      Bodyweight Jump Squat - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      18" Box Jump - 5 reps

#1  Box Jump
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start at 24" and then add height each set.

#2  BB Back Squat - 4 sets x 4 reps
      Set 1 - 4 reps (heavier than your top set from 5/17)
      Sets 2, 3, and 4 - take off 10% from Set 1 and do 4 reps

#3  Do 7 rounds of:
      0:00 - BB Thruster - 4 reps (135 lbs, 2 sec PAUSE at TOP of each rep)
      1:00 - Run 100 meters in less than 20 seconds

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

5/21/19

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps
      DB Bench Press - 10 reps (light weight)

#1  BB Clean Grip Deadlift
      Work up to a moderately heavy set of 6 reps.
      No drop sets.

#2  This is 5 rounds.
      Round 1 - 0:00 - DB Thruster - 10 reps, then Cable Row - 20 reps
      Round 2 - 2:00 - DB Thruster - 12 reps, then Cable Row - 18 reps
      Round 3 - 4:00 - DB Thruster - 14 reps, then Cable Row - 16 reps
      Round 4 - 6:00 - DB Thruster - 16 reps, then Cable Row - 14 reps
      Round 5 - 8:00 - DB Thruster - 18 reps, then Cable Row - 12 reps

      Try to stick with the same weights for thruster and row for all 5 rounds.

#3  DB Row - 4 sets x 10 reps each side
      Go as heavy as you can.