10/21/15

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Standing Shoulder Press - 12 reps
      Front Squat - 12 reps

#1  Clean Grip BB Row
      4 sets x 10 reps
      Start with a weight you can easily manage, and then add weight by feel. 

#2  This is 3 rounds.  Round 1 looks like this:
      Goblet Squat - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Sledgehammer VS Tire (vertical swing) - 20 seconds per side
      REST - 20 seconds
      24" Box Jump - As many quality reps as you can in 40 seconds
      REST - 20 seconds
      Cable Row - As many quality reps as you can in 40 seconds
      REST - 20 seconds

      Rest is 20 seconds between rounds also.

10/20/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      DB Incline - 10 reps (light weight)
      Air Squat - 15 reps

#1  You have 2 total minutes to:
      Run a suicide on the 50 meter course, and then do as many Hand Release
      Pushups as you can until you reach 2 minutes.

#2  BB Bench Press with ISOMETRIC 2 second PAUSE at the bottom of each rep
      All sets are 3 reps.  Start with a lighter weight and keep adding weight each set
      until you fail.  Once you fail, immediately drop 40 lbs and go to failure again.

#3  Do 2 rounds of:
      Medicine Ball Wall Ball Shots to a 10' target - 15 reps
      Strict Weighted Pullup - 5 reps
      Close Grip Pushup - 15 reps (tips of thumbs 2" apart)
      DB Step Ups - 10 reps each leg to an 18" Box
      REST - 1 minute
      BB Bench Press - 10 reps

      REST 3 minutes between rounds.  

10/18/15

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

#1  BB Split Jerk
      3 sets x 2 reps
      4 sets x 1 rep

      Start at 50% of your split jerk 1RM, and then add weight by feel.

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      EZ Curl Bar Nosebreaker - 12 reps
      18" Squat Box Jump - 9 reps
      BB Push Press - 6 reps
      REST - 60 seconds
      Double Under - as many reps as you can in 60 seconds

      Rest 60 seconds between rounds.  

10/17/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean
      We are going for a 1 Rep Max here.
      4 reps at 50% of clean 1RM
      3 reps at 60%
      2 reps at 70%
      Then do singles at 75% and above, until you hit your 1 Rep Max.

#2  Start a timer.
      At 0:00 - Burpee - 21 reps
      At 2:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 4:00 - Burpee - 18 reps
      At 6:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec
      At 8:00 - Burpee - 15 reps
      At 10:00 - BB Back Squat (50% 1RM) - as many quality reps as you can in 40 sec

10/15/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Standing Shoulder Press - 10 reps
      Clean Grip Row - 20 reps

#1  Clean Grip Deadlift      5 sets x 3 reps
      Normal tempo on the way up, and then 5 seconds on the way down.
      Start at 80% of your clean 1RM, and then add weight each set.

#2  Every EVEN minute, do 5 reps of BB Row
      Every ODD minute, do 5 reps of Strict Unweighted Pullup

      When you are not doing rows or pullups, do:
      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Prisoner Squat - 75 reps 

      Finish all the burpees before you move on to the swings, then finish all
      the swings before you move on to the prisoner squats.  You are done when
      you finish all 75 reps of prisoner squats. 

10/14/15

Warmup - Do 2 rounds of:
      Unweighted BB Front Squat - 6 reps
      Unweighted BB Push Press - 8 reps
      DB Reverse Fly - 10 reps
      Pushup - 12 reps (not hand release)

#1  BB Incline Bench Press with a 2 second PAUSE at the bottom of each rep
      All sets are 3 reps
      Start with 45% of your bench press 1RM
      Add weight each set until you hit a 3 Rep Max
      Then take off 10% of your 3RM and do 2 more sets x 3 reps
      Rest between all sets.  

#2  This is 7 rounds.  Round 1 looks like this:
      Goblet Squat - 3 reps (round 2 - 6 reps, round 3 - 9 reps, etc)
      Hand Release Pushup - 12 reps
      DB Row - 8 reps per side
      REST - 30 seconds

      For round 2-7, add 3 goblet squats each round.  So by round 7 you do
      21 goblet squats.  Pushups are 12 reps for all rounds, and rows are 8 reps
      for all rounds.  
      

10/12/15

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Standing DB Shoulder Press - 10 reps
      Air Squat - 10 reps

#1  BB Push Press - this is a 1 Rep Max
      Start with a light weight and then add weight by feel.
      2 sets x 3 reps, 2 sets x 2 reps, then single reps until you hit a 1RM

#2  In 12 minutes, do as many quality rounds as you can of:
      Seated DB Shoulder Press - 8 reps
      Toes to Bar - 8 reps
      Hand Release Pushup - 8 reps
      Prisoner Squat - 8 reps
      REST - 30 seconds
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      Hand Release Pushup - 10 reps
      Prisoner Squat - 10 reps
      REST - 30 seconds
      Seated DB shoulder Press - 12 reps......

      Continue this pattern, adding 2 reps per round, until you hit 12 minutes.