4/21/16

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  Behind the Neck Standing BB Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start with a light weight for the set of 10, then try to add weight each set.

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

      Rest one minute between rounds.

      A) Air Squat - 100 reps
      B)  Double Under - 30 reps
      C) Cable Row - 20 reps
      D) DB Lateral Raise - 15 reps
      E) BB Row - 12 reps
      F) Seated DB Shoulder Press - 10 reps

      Rest 1 minute between rounds.  

4/20/16

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 Back Squat      4 sets x 4 reps at 80% of Back Squat 1RM

#2  BB Deadlift      4 sets x 4 reps
      Start at 115% of clean 1RM.  Add weight by feel.  

#3  Do 5 rounds of:
      Medicine Ball Wall Ball Shots - 8 reps (10' target)
      Toes to Bar - 8 reps
      Burpee - 8 reps
      BB Front Squat - 2 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.
      For the front squat, pick a weight that is challenging but doable.
     

4/18/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      3 sets x 10 reps
      Try to add weight each set.

#2  This is 3 rounds.  The first round looks like this:
      0:00 - Prisoner Squat - 24 reps
      1:00 - DB Row - 20 reps (10 reps per side)
      2:00 - Goblet Squat - 16 reps
      3:00 - BB Row - 12 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.

4/17/16

Warmup - Do 1 round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB 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 with BANDS (no pause)
      4 sets x 6 reps
      Do as many warmup sets and reps as you like.  Pick a weight
      that is challenging but you can get all 6 reps.  Try to stick with
      the same weight for all 4 sets.

#2  Do 1 round of:
      Hand Release Pushup - 40 reps
      REST - 40 seconds
      Kettlebell Upright Row - 40 reps
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      DB Incline Bench Press - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      American Kettlebell Swing - 40 reps

      You can break up the sets into smaller chunks.  Just work as quickly as
      you can to complete all 40 reps.  

4/15/16

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  BB Push Press      4 sets x 6 reps
      The weight should be challenging, but you can still get all 6 reps.
      Try to use the same weight for all 4 sets.

#2  This is 6 rounds of continuous work.
      Seated DB Shoulder Press     4-6-8-10-12-14 reps
      Goblet Squat                           12 reps each round
      Toes to Bar                              14-12-10-8-6-4 reps

      For the first round, do 4 presses, 12 goblet squats, and 14 toes to bar.
      For the second round, do 6 presses, 12 goblet squats, and 12 toes to bar.
      Continue this pattern for the 6 rounds.  

4/14/16

Warmup - With an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean + Jerk (power or split jerk)      5 sets x 2 reps
      2 sets x 2 reps at 80% of clean 1RM
      2 sets x 2 reps at 84%
      1 set x 2 reps at 88%

#2  BB Back Squat      3 sets x 6 reps at 75% of back squat 1RM

#3  BB Clean Grip Deadlift      3 sets x 6 reps at 110% (or heavier of clean 1RM)

#4  Every minute for 8 reps, run 100 meters in less than 20 seconds.
      (Last rep starts at 7:00)

4/12/16

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

#1  BB Clean Grip Row      4 sets x 10 reps
      The weight should be challenging, but you can still get all 10 reps.
      Try to use the same weight for all 4 sets.

#2  This is 2 rounds.  Do as many quality reps as you can in one minute and
      then move on to the next exercise.  REST one minute between rounds.

      0:00 - Burpee
      1:00 - Cable Row 
      2:00 - Medicine Ball Wall Ball Shots to a 10' target
      3:00 - DB Row (30 seconds per side)
      4:00 - Air Squat 

      Round 2 starts at 6 minutes.