3/21/16

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
      Standing Shoulder Press - 5 reps

#1  Do a set every minute, on the minute, for 20 sets.
      For the first 10 sets (minutes 0-9):
      EVEN minutes - BB Clean + Jerk (power or split) - 2 reps (70% of clean 1RM)
      ODD minutes - Unweighted BB Squat Jump - 10 reps

      For the last 10 sets (minutes 10-19):
      EVEN minutes - BB Clean and Jerk (power or split) - 1 rep (80% of clean 1RM)
      ODD minutes - Unweighted BB Squat Jump - 5 reps

      Don't go straight from an empty BB to 70%.  Do some warmups at 50% and
      60% before you start #1.

#2  BB Back Squat 
      Work up to a max set of 4 reps.  Then take off 10% and do 2 more sets x 4 reps.
      Rest between all sets.

#3  BB Clean Grip Deadlift
      1 set x 6 reps at 100% of clean 1RM
      1 set x 6 reps at 105%
      1 set x 6 reps at 110%
      1 set x 6 reps at 115%

3/19/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Reverse Fly - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Strict Weighted Pullup      4 sets x 8 reps
      Do as many warmup reps and sets as you like.  Find a weight that
      is challenging and try to stick with that weight for all 4 sets.

#2  Do 5 rounds of:
      BB Step Up - 10 reps with 95 lbs to an 18" box (5 reps per leg)
      Burpee - 10 reps
      BB Row - 10 reps
      Med Ball Wall Ball Shots - 10 reps to a 10' target

      This is continuous work. 
     

3/18/16

Warmup - At a comfortable pace, do 3 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Pace yourself and try to get the same number of reps each round.  

#2  BB Bench Press
      Work up to a max set of 3 reps
      Try to beat your 3RM from 3/12/16
      Then take off 10% and do 4 more sets x 3 reps

#3  Do 1 round of:
      BB Behind the Neck Thruster - 20 reps at 40% of your back squat 1RM
      EZ Curl Bar Nosebreaker - 20 reps
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      REST - 2 minutes
      Then with a running clock, you have 4 minutes to run 400 meters and
      then do as many reps as you can of BB Floor Press at 60% of your bench
      press 1RM.  The floor presses don't have to be unbroken.  You can rerack
      the BB as many times as you like.  

3/16/16

Warmup - Do 1 round of:
      Prisoner Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Push Press
      Work up to a max set of 4 reps
      Then decrease the weight by 10% and do 3 more sets x 4 reps
      Rest between all sets.

#2  This is 6 rounds.
      For Round 1 - Do A
      For Round 2 - Do A and B
      For Round 3 - Do A, B and C
      For Round 4 - Do A, B, C and D
      For Round 5 - Do A, B, C, D and E
      For Round 6 - Do A, B, C, D, E and F

      Rest one minute between rounds.

      A) 30" Box Jumps - 10 reps
      B) Pullup - 12 reps
      C) DB Seated Press - 15 reps
      D) DB Lateral Raise - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

3/15/16

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

#1  BB Front Squat
      Do as many warmup reps and sets as you like.  Then do:
      5 sets x 3 reps - start at 80% of front squat 1RM.  
      Add weight if you can for sets 2-5.
      
#2  BB Clean Grip Deadlift
      5 sets x 3 reps
      Normal tempo on the way up.  5 seconds on the way down.
      Reset your start position for each rep.  
      Start at 100% of clean 1RM.  Add weight by feel.

#3  With a 9-minute time limit, get as far as you can with:
      Pushup to DB Row - 15 reps
      Run 200 meters
      Goblet Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Tire Pull with 100 lbs in the tire - 25 meters
      DB Thruster - 25 reps
      Double Suicide on the 50 meter course - 1 rep

      You are done when either you finish the double suicide or you reach
      9 minutes, whichever comes first.  
      For the Pushup to DB Row, start in a pushup position with your hands on DB's.
      One rep is:  do one pushup, row the DB in your right hand, row the DB in your
      left hand.

3/13/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Unweighted BB Row - 20 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Push Press - 10 reps

#1  Cable Row
      1 set x 12 reps, 1 set x 9 reps, 3 sets x 6 reps

#2  BB Row                                  1-2-3-4-5-6-7-8-9-10 reps
      Med Ball Wall Ball Shots     10-9-8-7-6-5-4-3-2-1 rep

      This is continuous work.  Do 1 row, then 10 wall balls, then 2 rows,
      then 9 wall balls etc. until you complete all reps

3/12/16

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Work up to a max set of 3 reps. 
      Then take off 10% and do 4 more sets x 3 reps.
      Rest between all sets.

#2  Do 4 rounds of:
      Run 200 meters
      BB Thruster - 5 reps 
      BB Rack Press - 5 reps
      REST - 1 minute
      Hand Release Pushup - 25 reps
      REST - 1 minute