3/10/15

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Rest between rounds.  Start with a weight you can easily manage and
      then add weight by feel.

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      Goblet Squat - 25 reps
      Pullup - 20 reps
      DB Thruster - 15 reps

      REST 1 minute
      Handstand Pushup - As many quality reps as you can in one minute
      REST 1 minute

      Hand Release Pushup - 15 reps
      Goblet Squat - 20 reps
      Pullup - 25 reps
      DB Thruster - 30 reps

3/9/15

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  Do 2 rounds of:

      Burpee
      Double Under
      Cable Row
      24" Box Jump
      Air Squat 
      American Kettlebell Swing

      For each exercise, do as many quality reps as you can in 45 seconds.  Then 
      rest 45 seconds and move on to the next exercise.  Rest 45 seconds between
      rounds 1 and 2.

#2  BB Clean and Split Jerk

      Do as many warmup reps and sets as you like.
      The sets that count are:

      1 set x 5 reps at 50% of clean 1RM
      1 set x 4 reps at 60% 
      1 set x 3 reps at 65%
      1 set x 2 reps at 70%
      4 sets x 1 rep at 80% or heavier

      Rest between sets.

#3  BB Back Squat with a 3 second PAUSE at the bottom of each rep.
      Do as many warmup sets and reps as you like.
      The sets that count are:

      4 sets x 3 reps at 70% or heavier of back squat 1RM

      Rest between sets.  

3/7/15

Warmup - Do 30 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 15 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 9 reps
      Hang Clean - 6 reps
      Power Jerk - 3 reps

#1  Do 5 rounds of:

      BB Clean Grip Deadlift - 5 reps
      BB Hang Clean - 2 reps
      BB Power Jerk - 1 rep

      Anything more than the bar counts for your first round.
      Start with a light weight and then try to add weight each
      round.

#2  Start a timer.

      At 0:00 - Goblet Squat - 15 reps, then BB Row - 15 reps
      At 2:00 - Goblet Squat - 17 reps, then BB Row - 13 reps
      At 4:00 - Goblet Squat - 19 reps, then BB Row - 11 reps
      At 6:00 - Goblet Squat - 21 reps, then BB Row - 9 reps
      At 8:00 - Goblet Squat - 23 reps, then BB Row - 7 reps

3/6/15

Warmup - Do 3 rounds of;
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      BB Bench Press with kettlebells hanging from the BANDS - 10 reps

#1  BB Bench Press (no pause)

      7 reps + 1 Negative Rep
      6 reps + 1 Negative Rep
      5 reps + 1 Negative Rep
      4 reps + 1 Negative Rep
      3 reps + 1 Negative Rep

      For the negative rep, take 10 seconds to lower the weight, and then have your
      spotter help you rerack the weight.  Start with 60% of your Bench Press 1RM
      and then try to add weight each set.  Rest between sets.

#2  Do 1 round of:

      BB Thruster - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps

#3  You have 4 total minutes to:

      Run 400 meters on the 50 meter course
      BB Bench Press - as many quality reps as you can at 75% of your 1 Rep Max

      You can rerack the weight as often as you like.  You do not need to do one 
      unbroken set of bench press.  

#4  BB Front Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      3 reps at 80% of front squat 1RM
      3 reps at 85%
      1 rep at 87%
      1 rep at 90%
      1 rep at 92%
      1 rep at 92% or heavier

      Rest between sets.  

3/4/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Every minute on the minute, do 3 reps of BB Push Press.
      Do a total of 10 sets.  Try to use the same weight for all 10 sets.

#2  This is continuous work. 
      In 7 minutes, do as many quality rounds as you can of:
     
      Handstand Pushup - 3 reps
      BB Deadlift - 5 reps
      Seated DB Press - 7 reps
      Pullup - 9 reps

3/3/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Back Squat - 12 reps

#1  Do 1 round of:

      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

#2  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      5 reps at 75% of back squat 1RM
      4 reps at 80%
      3 reps at 85%
      2 reps at 90%
      2 reps at 92%

      Rest between sets.  

#3  Do 1 round of:

      Air Squat - 100 reps
      Double Under - 75 reps
      American Kettlebell Swing - 50 reps

3/1/15

Warmup - With an unweighted BB, do 3 rounds of:
      Back Squat - 6 reps
      Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Glean Grip Row - 12 reps

#1  Every minute, on the minute, do 3 reps of BB Clean Grip Deadlift
      Every minute, on the half-minute, do 6 pullups

      It looks like this:
      0:00 - Deadlift - 3 reps
      0:30 - Pullup - 6 reps
      1:00 - Deadlift - 3 reps
      1:30 - Pullup - 6 reps

      ...continuing this pattern until you have done 10 sets of each exercise.
      Your last set starts at 9 minutes and 30 seconds.

      Try to use a different grip for each set of pullups.  You can go wider, more
      narrow, overhand, underhand, alternating, or any other variation.  You can
      kip or do strict pullups, or some of both.

#2  Cable Row - This is 2 sets.  Both sets are the same.  One set looks like this:

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps.  Work hard on the partial reps.  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete reps
      as you can, then 2 more partial reps. 

      Rest between sets.