6/29/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Thruster - 12 reps (light weight)

#1  Standing BB Shoulder Press - work up to a heavy single
      Then take off 20% and do 3 sets x 3 reps.

#2  Standing BB Shoulder Press - 1 set x 20 reps
      Moderate weight.  Not a max set.

#3  In any order and any combination, do:
      BB Row - 40 reps at 115 lbs
      Burpee - 40 reps
      Overhead Bumper Plate Walk - 200 meters
      Run 400 meters
      (continuous work)

6/28/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Front Squat + Back Squat
      5 sets x (1 front squat + 2 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Sets 3, 4, and 5 - back down to 90%

      Try to go heavier than 6/22.

#2  Start a timer.
      EVEN minutes - in any order and any combination, do:
            BB Ground to Overhead - 8 reps at 135 lbs
            24" Box Jump - 16 reps
            Pullup - 24 reps
            Hand Release Pushup - 32 reps
            Air Squat - 40 reps
      ODD minutes - BB Clean Grip Deadlift - 4 reps at 225 lbs

      You are done with #2 when you complete all reps of ground to overhead,
      box jump, pullup, pushup, and air squat.

6/26/20

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

#1  BB Clean Grip Deadlift - 1 set x 6 reps
      Work up to a heavy set of 6 reps.
      Go heavier than 6/20/20.

#2  With a partner, alternate whole rounds of:
      Pullup - 7 reps
      DB Thruster - 7 reps with 40 pound DB's

      Each partner does 7 rounds.
      Only one partner is working at a time.
      Partner A does 7 pullups and 7 thrusters, then
      Partner B does 7 pullups and 7 thrusters, etc.  

6/25/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - work up to a heavy single
      Then take off 20% and do 3 sets x 3 reps

#2  BB Bench Press - 1 set x 20 reps
      Go heavier than 6/19.

#3  This is 4 rounds:
      0:00 - Burpee                                         7-10-13-16 reps
      1:00 - Tire Pull with 50 lbs in tire       20-30-40-50 seconds (as far as you can)
      2:00 - Goblet Squat                              10-13-16-19 reps
      3:00 - Run                                             100-150-150-200 meters

      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

      Round 1 is 7 burpees, 20 second tire pull, 10 goblet squats, run 100 meters.
      Round 2 is 10 burpees, 30 second tire pull, 13 goblet squats, run 150 meters.
      Round 3 is 13 burpees, 40 second tire pull, 16 goblet squats, run 150 meters.
      Round 4 is 16 burpees, 50 second tire pull, 19 goblet squats, run 200 meters.

6/23/20

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (light weight)
      DB Thruster - 12 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at a heavy weight
      Sets 2, 3, 4, and 5 - 3 reps at 90% of the weight you used for set 1
      Try to go heavier than your top set from 6/17/20.

#2  This is 3 rounds:
      Plate Pull                                40 feet
      Air Squat                                25 reps
      DB Lateral Raise                   15-12-9 reps
      Pullup                                      12 reps
      Seated DB Shoulder Press     9-12-15 reps
      REST one minute

      Round 1 is 40 feet of plate pull, 25 air squats, 15 lat raises, 12 pullups, 9 presses.
      Round 2 is 40 feet of plate pull, 25 air squats, 12 lat raises, 12 pullups, 12 presses.
      Round 3 is 40 feet of plate pull, 25 air squats, 9 lat raises, 12 pullups, 15 presses.

6/22/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps
      Air Squat - 15 reps

#1  BB Front Squat + Back Squat 
      5 sets x (1 front squat + 2 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Sets 3, 4, and 5 - back down to 90%
      Go heavier than 6/16.

#2  Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 20 reps
      BB Back Squat - 20 reps at 40% of 1RM
      Carry a 45 lb plate for 200 meters (carry it any way you like, walking is fine)
      Cable Row - 20 reps at 100 lbs
      Burpee - 20 reps
      REST 4 minutes

      Time your first round, then try to beat that time in round 2.  

6/20/20

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

#1  BB Clean Grip Deadlift - 1 set x 6 reps
      Work up to a moderately heavy set of 6 reps.
      Go heavier than 6/14/20.

#2  Do one round of:
      Tire Pull - 50 meters with 75 lbs in tire (walking backward)
      Reverse Bear Crawl - 50 meters
      18" Squat Box Jump - 15 reps (full depth every rep)
      Run 400 meters
      Hand Release Pushup - 30 reps
      DB Row - 30 reps (15 reps each side) 60 pound DB or heavier
      Goblet Squat - 30 reps
      Plank - 90 seconds

      For the DB Rows, you can split up the 15 reps each side any way you want.
      For example you could do 10 left, 10 right, 5 left, 5 right, or whatever 
      combination that gets you to 15 reps each side.