5/2/16

Warmup - Do 20 Air Squats, then with an unweighted BB, do 1 round of:
      Back Squat - 5 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Power Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk - work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.

#2  BB Back Squat - work up to a 1 Rep Max
      Do as many warmup reps and sets as you like.  

#3  On the 50 meter course, run 800 meters in less than 3:45.  Keep the timer
      running.  From 5:00 - 15:00, with a partner, do as many rounds as you can of:
      BB Deadlift - 10 reps at 100% of clean 1RM
      Hand Release Pushup - 40 reps
      Toes to Bar - 20 reps
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target

      For the deadlift, if you have about the same clean 1RM, you can use the
      same bar.  If you and your partner have significantly different 1RM's, use
      two bars.

      ONLY ONE PARTNER IS WORKING AT A TIME.  
      The number of reps is the total for both partners.  You can divide the reps
      up however you like.  

4/30/16

Warmup - Do one round of:
      Cable Row - 20 reps (light weight)
      Air Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)

#1  BB Row      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  Do 1 round of:
      Pullup - 20 reps
      Double Under - 80 reps
      Kettlebell Upright Row - 20 reps
      Prisoner Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

4/29/16

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press with Bands + Kettlebells - 9 reps (light weight)
      (Use the bands to hang the kettlebells from the collars of the BB.)

#1  BB Bench Press
      Work up to a max set of 2 reps, then take off 10% and do 3 more sets x 2 reps

#2  Do 1 round of:
      Run 300 meters
      Reverse Bear Crawl - 50 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      DB Row - 10 reps per side
      DB Seated Shoulder Press - 10 reps

      REST 1 minute
      Burpee - 20 reps
      REST 1 minute

      DB Seated Shoulder Press - 10 reps
      DB Row - 10 reps per side
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      Reverse Bear Crawl - 50 meters
      Run 300 meters

4/27/16

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press      4 sets x 3 reps at 85% of your Sh. Press 1RM

#2  This is two, 5-minute rounds with a 1-minute rest between rounds.
      During the 5 minutes, do as many quality rounds as you can of:
      Handstand Pushup - 3 reps
      BB Row - 5 reps
      Burpee - 7 reps
      Toes to Bar - 9 reps

      For Round 2 start over at the handstand pushups.
      You can substitute push press for handstand pushups if you need to.   

4/26/16

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

#1  BB Clean and Jerk (power or split)
      10 sets x 1 rep at 75%+
      (first set that counts is at 75% and then add weight by feel)

#2  BB Back Squat      4 sets x 2 reps at 85% of back squat 1RM

#3  BB Clean Pulls      
      1 set x 3 reps at 95% of clean 1RM
      1 set x 3 reps at 100%
      1 set x 3 reps at 105%
      2 sets x 3 reps at 110%

#4  Start a timer.
      Do a set of 5 strict unweighted pullups every minute, on the minute.
      When you are not doing pullups, do:
      Double Unders - 160 reps
      Goblet Squat - 80 reps

      You are done when you complete all reps of double under and goblet squat.
      You can do all the double unders first, all the goblets first, or mix them up.  

4/24/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 9 reps
      Back Squat - 12 reps
      Clean grip Row - 15 reps

#1  Strict Weighted Pullup      5 sets x 6 reps
      Start with a weight you can easily manage for 6 reps.
      Add weight by feel.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Air Squat - 35 reps
      Sledgehammer VS Tire - 30 seconds per side
      Cable Row- 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      BB Row - 15 reps
      18" Squat Box Jump - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      Rest 2 minutes between rounds.  

4/23/16

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 15 reps
      DB Bench Press - 15 reps (light weight)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  BB Rack Press - All sets are 4 reps
      Start at 70% of your bench press 1RM and then add 10 lbs each
      set until you fail.

#2  This is 5 rounds of continuous work.
      American Kettlebell Swing      24-21-18-15-12 reps
      Hand Release Pushup               12-15-18-21-24 reps
      Run 200 meters with a 25 lb DB (or heavier) - same distance each round

      For Round 1, do 24 swings, 12 pushups, and run 200 meters.
      For Round 2, do 21 swings, 15 pushups, and run 200 meters.
      Continue this pattern for 5 rounds.