10/15/24

Warmup - Do 3 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 top weight for today

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

#3  In 20 minutes, do as many rounds as you can of:

Double Under                              45 reps

Air Squat                                     35 reps

DB Farmer's Carry                       100 meters

Regular Pushup                           25 reps

BB Curl                                        12 reps

DB Ground to Overhead               12 reps each side

10/14/24

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 80% of 1RM

Set 2 - 3 reps at 90%

Set 3 - 3 reps at 90%

Set 4 - 3 reps at 90%

Set 5 - as many reps as you can at 80%

#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:

Plank                                                 60 seconds

Inverted Row                                     18 reps 

Goblet Squat                                     30-24-18 reps

DB Suitcase Carry                             100 meters (50m each side)

24" Box Jump                                    12 reps

American Kettlebell Swing                 18-24-30 reps

10/12/24

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 

#3  In 8 minutes, do as many rounds as you can of:

Pullup                                      8 reps

Air Squat                                  24 reps

Regular Pushup                       16 reps

BB Row                                    8 reps

Medicine Ball Wall Ball             12 reps

Run                                           200 meters

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Pullup                                      12 reps

Air Squat                                  36 reps

Regular Pushup                       24 reps

BB Row                                    12 reps

Medicine Ball Wall Ball             18 reps

Run                                           300 meters

10/11/24

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 - 5 sets x 6 reps

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

Set 2 - 6 reps at goal weight for today

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

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

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

Set 2 - 6 reps at goal weight for today

Set 3 - 6 reps back down at 90%

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Ground to Overhead-7 reps each side

At 13:00, in any order and any combination, do:

1" Deficit Pushup              75 reps

Double Under                    150 reps

DB Row                             60 reps

DB Thruster                       60 reps

How Much Volume is Too Much?

10/9/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#3  Do one round of:

American Kettlebell Swing                   20 reps

Plank (elbows and toes)                       90 seconds

Goblet Squat                                        20 reps

DB Farmer's Carry                                150 meters

Burpee                                                  25 reps

BB Curl                                                 25 reps

Burpee                                                  25 reps

DB Farmer's Carry                                150 meters

Goblet Squat                                        20 reps

Plank (elbows and toes)                       90 seconds

American Kettlebell Swing                   20 reps

10/8/24

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 - 4 reps at 77.5% of 1RM

Set 2 - 4 reps at 87.5%

Set 3 - 4 reps at 87.5%

Set 4 - 4 reps at 87.5%

Set 5 - as many reps as you can at 77.5%

#2  BB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 9 reps 

Set 4 - as many reps as you can 

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  In any order and any combination, do:

BB Ground to Overhead             16 reps

Air Squat                                   100 reps

Inverted Row                              25 reps

Run                                           300 meters

Then REST 2 minutes.

Then, in any order and any combination, do:

BB Ground to Overhead             8 reps

Air Squat                                   50 reps

Inverted Row                             50 reps

Run                                           600 meters