7/20/16

Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Standing Shoulder Press
      Every minute, for 10 sets, do 3 reps.
      Use the same weight for all 10 sets.
      This should be heavy.

#2  In 10 minutes, do as many rounds as you can of:
      BB Push Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps per side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      Rest - 1 minute

7/19/16

Warmup - Do 2 sets x 25 reps of Air Squats, then run 25 meters x 5 reps
      at an effort level of 50% for rep 1, 60% for rep 2, 70% for rep 3, 
      80% for rep 4, and 90% for rep 5.

#1  Run 50 meters x 5 reps (100% effort)

#2  BB Back Squat 
      Work up to 2 sets x 2 reps at 92.5% of back squat 1RM

#3  BB Clean Grip Deadlift
      5 sets x 5 reps (5 seconds to lower the weight on each rep)
      Start with 90% of your clean 1RM, then try to add weight each set.  

#4  Start a timer.  At the start of each minute, do 3 reps of BB Ground to Overhead.
      When you are not doing Ground to Overhead, do:
      Double Under - 75 reps
      Hand Release Pushup - 55 reps
      Pullup - 35 reps
      Medicine Ball Wall Ball Shots - 15 reps to a 10' target

      You can do the Double Unders, Pushups, Pullups, and Med Ball in any order, 
      any combination.  

7/17/16

Warmup - Do 1 rounds of:
      Unweighted BB Row - 15 reps
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps
      Pushup - 15 reps (not hand release)

#1  Strict Unweighted Pullup
      Start a timer.  At the start of each minute, do a set of strict pullups.
      You pick the number of reps for the first minute, then add one rep
      each minute until you fail to complete the required number of reps
      before the start of the next minute OR you complete 8 rounds.  If
      you start with 5 reps for the first minute, for example, you would be
      done when you finish the round of 12 reps.

#2  This is 7 rounds.  Round 1 looks like this:
      0:00 - BB Clean Grip Deadlift - 3 reps at 110% of clean 1RM
      1:00 - Burpee - 8 reps

      Round 2 starts at 2:00, Round 3 starts at 4:00, etc.

7/16/16

Warmup - Do 3 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press with BANDS and light kettlebells - 9 reps
      (kettlebells are hanging by bands from the barbell collars)

#1  BB Incline Bench Press 
      Work up to a 3 Rep Max.
      Then take off 10% and do 4 more sets x 3 reps

#2  Do 1 round of:
      Cable Row - 40 reps
      REST - 40 seconds
      Unweighted Behind the Neck Thruster - 40 reps
      REST - 40 seconds
      Double Under - 40 reps
      REST - 40 seconds
      Close Grip Pushup - 40 reps (tips of thumbs about 2" apart)
      REST - 40 seconds
      24" Box Jump - 40 reps
      REST - 40 seconds
      DB Incline Bench Press - 40 reps

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

#3  BB Bench Press
      3 sets x 6 reps with a 2 second PAUSE at the bottom of each rep

7/14/16

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

#1  BB Push Press
      Work up to a 6 Rep Max.
      Then take off 10% and do 2 more sets x 6 reps.

#2  Start a timer.  This is two, 5-minute rounds.
      For each exercise, do as many quality reps as you can in 60 seconds
      (or for the plank, hold for 60 seconds). Then move on to the next exercise.

      Tire Flip Jump Through
      Cable Row
      Double Kettlebell Front Squat
      Double Under
      Plank (elbows and toes)

      Rest 1 minute between rounds.

      For the Tire Flip Jump Through, flip the tire, jump into the middle
      of the tire, and then jump out to the far side.  This is one rep.  Then
      turn around, flip the tire back in the other direction to start the
      next rep. 

      For the Double Kettlebell Front Squat, you have a kettlebell in each
      hand, and they are racked across the back of your forearms.  Knuckles
      are touching or almost touching.  Elbows out wide.
     

7/13/16

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

#1  BB Clean and Jerk (Power or Split)
      Start a timer.  On EVEN minutes, do 2 reps at 70% of Clean 1RM.
      Do 5 sets.  First set starts at 0:00.  5th set starts at 8:00.

#2  BB Front Squat
      Work up to a 2 Rep Max.  No drop sets.

#3  BB Clean Pulls
      1 set x 3 reps at 90% of Clean 1RM
      1 set x 3 reps at 100%
      2 sets x 3 reps at 110%

#4  Tire Pull - 100 meters with 50 lbs in the tire, and then
      in any order, any combination, do:
      Air Squat - 80 reps
      Hand Release Pushup - 60 reps
      Medicine Ball Wall Ball Shots - 40 reps to a 10' target
      BB Row - 20 reps at 70% of clean 1RM

7/11/16

Warmup - With an unweighted BB, do 3 rounds of:
      Clean Grip Row - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps

#1  Cable Row

      1 set x 20 reps

      1 set x 15 reps

      2 sets x 10 reps

      Try to add weight each set.

#2  Do 2 rounds of:

      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM

      Burpee - 10 reps

      BB Row - 15 reps

      Air Squat - 20 reps

      DB Reverse Fly - 25 reps

      Sledgehammer VS Tire (Vertical Swing) - 30 seconds per side

      Plate Pull - 40 feet

      REST - 1 minute