5/16/25

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  Seated DB Shoulder Press - 5 sets x 6 reps

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

Set 2 - 6 reps at top weight for today

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

#2  Do 3 rounds of:

DB Lateral Raise                 12 reps

EZ Curl Bar Bicep Curl       12 reps

EZ Curl Bar Nosebreaker    12 reps

REST between rounds. 

#3  Do 3 rounds of:

Goblet Squat                             25 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           15 reps

Regular Pushup                       35 reps

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

5/15/25

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps

#2  BB Romanian Deadlift - 5 sets x 3 reps

Start light then add weight each set.  

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

Burpee                                   12 reps

BB Row                                  12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

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

Burpee                                   18 reps

BB Row                                  18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

5/13/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo - 5 sets x 3 reps

Start with a moderate weight.  Try to add weight each set.

#2  DB Row - 4 sets x 9 reps each side

Go heavy.

#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 Thruster - 8 reps 

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

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps

5/12/25

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

1 set x 2 reps

Try to add weight each set. 

#3  Do one round of:

DB Ground to Overhead        15 reps each side

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         30 rep

Regular Pushup                    40 reps

DB Suitcase Carry                 100 meters each hand

Regular Pushup                    40 reps

Goblet Squat                         30 rep

Inverted Row                         25 reps 

24" Box Jump                       15 reps

DB Ground to Overhead        15 reps each side

5/10/25

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  Seated DB Shoulder Press - 4 sets x 10 reps

Set 1 - 10 reps at 90% of your top weight for today

Set 2 - 10 reps at top weight for today

Sets 3+4 - 10 reps back down at 90%

#2  Do 4 rounds of:

DB Reverse Fly           10 reps

DB Lateral Raise         10 reps

Plate Front Raise        10 reps

REST between rounds. 

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

BB Row                50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side

5/9/25

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 - 6 sets x 3 reps

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

Set 2 - 3 reps at top weight

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

The goal for set 2 is a max set of 3 reps.  

Go heavier than 5/3/25.

#2  BB Romanian Deadlift - 5 sets x 4 reps

Start light then add weight each set.  

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    12 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     200 meters

DB Thruster      9-13-17-21 reps

5/7/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  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.

#2  Strict Pullup

1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep

Weighted if possible and try to add weight each set.

#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) BB Ground to Overhead      3 reps

B) 24" Box Jump                       10 reps

C) Inverted Row                        15 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   45 reps

F) DB Suitcase Carry                100 meters each hand