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Tuesday, July 15, 2025

7/15/25

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
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps

Add weight for sets 2+3.

#2  Do 3 rounds of:
DB Reverse Fly           12 reps
DB Lateral Raise         12 reps
Plate Front Raise        12 reps

REST between rounds. 

#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                    10 reps each side
Double Under           15-25-35-45 reps

Then do 4 rounds of:
Run                     200 meters
DB Thruster      8-12-16-20 reps

Monday, July 14, 2025

7/14/25

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 - 4 sets x 9 reps
Set 1 - 9 reps at a moderately heavy weight
Sets 2,3+4 - 9 reps at 90% of set 1 

#2  BB Romanian Deadlift - 4 sets x 9 reps
Start light.  Add weight for sets 2,3+4.

#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                                   40 reps
F) DB Suitcase Carry                100 meters each hand

Saturday, July 12, 2025

7/12/25

Warmup - Do 2 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps

#1  BB Deadlift - regular tempo
3 sets x 9 reps
Set 1 - 9 reps at 90% of top weight for today
Set 2 - 9 reps at top weight 
Set 3 - 9 reps back down at 90%

#2  BB Row 
1 set x 16 reps
1 set x 12 reps
1 set x 8 reps

Start light.  Add weight for sets 2 and 3. 

#3  With a partner, do 3 rounds of:
Tire Pull                               25 meters (you pick the weight)
Pullup                                  12 reps
Burpee                                 20-16-12 reps
Sledgehammer VS Tire        10 reps each side
DB Farmer's Carry                50 meters
Medicine Ball Wall Ball        12-16-20 reps

Only one partner is working at a time.
Partner A does tire pull for 25m then Partner B does tire pull for 25m.
Partner A does 12 pullups, then Partner B does 12 pullups, etc.

Friday, July 11, 2025

7/11/25

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 - regular tempo
Set 1 - 9 reps at a moderately heavy weight
Sets 2,3+4 - 9 reps at 90% of set 1

#2  BB Incline Bench Press
Set 1 - 9 reps at a moderately heavy weight
Sets 2,3+4 - 9 reps at 90% of set 1

#3  In 11 minutes, do as many rounds as you can of:
Air Squat                        25 reps
Run                                200 meters
DB Waiter's Walk             25 meters each hand   

REST two minutes.  
Then in 11 minutes, do as many rounds as you can of:
DB Thruster           12 reps
DB Row                  12 reps each side
Double Under         36 reps  

Wednesday, July 9, 2025

7/9/25

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
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps

Add weight for sets 2+3.

#2  Do 3 rounds of:
DB Reverse Fly           12 reps
DB Lateral Raise         12 reps
Plate Front Raise        12 reps

REST between rounds. 

#3 PART A
0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps   
1:00 - REST
2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps
3:00 - REST
4:00 - As many Inverted Rows as you can, out of a total of 60 reps 
5:00 - REST
6:00 - As many Goblet Squats as you can, out of a total of 80 reps
7:00 - REST
8:00 - As many Regular Pushups as you can, out of a total of 100 reps
9:00 - REST

PART B
At 10:00, in any order and any combination, do:
Everything that is left over.  All the reps of ground to overhead, box jump,
inverted row, goblet squat and pushups that you didn't get done in part A.

Tuesday, July 8, 2025

7/8/25

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 - 3 sets x 12 reps
Set 1 - 12 reps as heavy as you can
Sets 2+3 - 12 reps at 90% of set 1 

#2  BB Romanian Deadlift - 3 sets x 12 reps
Start light.  Add weight for sets 2+3.

#3  Do 3 rounds of:
DB Farmer's Carry                 100-75-50 meters 
Sledgehammer VS Tire          8-12-16 reps each side
Burpee                                   30-20-10 reps
Pullup                                    10-20-30 reps
Plank (elbows and toes)          75-60-45 seconds
Medicine Ball Wall Ball           10-20-30 reps

Sunday, July 6, 2025

7/6/25

Warmup - Do 2 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps

#1  BB Deadlift - regular tempo
3 sets x 9 reps
Set 1 - 9 reps at 90% of top weight for today
Set 2 - 9 reps at top weight 
Set 3 - 9 reps back down at 90%

#2  BB Row 
1 set x 16 reps
1 set x 12 reps
1 set x 8 reps

Start light.  Add weight for sets 2 and 3. 

#3  In any order and any combination, do:
DB Thruster           50 reps
DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:
Double Under                    150 reps
Close Grip Pushup            75 reps

Saturday, July 5, 2025

7/5/25

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 - regular tempo
Set 1 - 12 reps as heavy as you can
Sets 2+3 - 12 reps at 90% of set 1

#2  DB Incline Bench Press
Set 1 - 12 reps at a heavy weight
Sets 2+3 - 12 reps at 90% of set 1

#3  With a partner, do:
Goblet Squat                         160 reps
Inverted Row                         120 reps
Regular Pushup                     200 reps
DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the total 
for both partners. Finish all the reps of goblet squat before you
move on to inverted row.  Finish all the reps of inverted row
before you move on to pushups, etc. Divide up the reps between
partners however you want.  

Thursday, July 3, 2025

7/3/25

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
1 set x 16 reps
1 set x 13 reps
1 set x 10 reps
1 set x 7 reps

Add weight for sets 2,3+4.

#2  DB Lateral Raise - 4 sets x 9 reps

#3  Do 4 rounds of:
DB Farmer's Walk           100-75-50-25 meters
Burpee                             9-13-17-21 reps

Then do 1 round of:
Sledgehammer VS Tire     20 reps each side
Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:
Pullup                               21-17-13-9 reps
Medicine Ball Wall Ball       9-13-17-21 reps

Wednesday, July 2, 2025

7/2/25

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 - 3 sets x 12 reps
Set 1 - 12 reps at a heavy weight
Sets 2+3 - 12 reps at 90% of set 1 

#2  BB Romanian Deadlift - 3 sets x 12 reps
Start light.  Add weight for sets 2+3.

#3  In 20 minutes, do as many rounds as you can of:
DB Thruster                          10 reps (heavy) 
DB Row                                10 reps each side (heavy)
1" Deficit Pushup                  20 reps
Double Under                       30 reps
Run                                      250 meters