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 Clean + Front Squat + Jerk
3 sets at 60% of clean 1RM
One set equals:
Clean + Front Squat + Jerk, then
Clean + Front Squat + Jerk, then
Clean + Front Squat + Jerk
#2 BB Back Squat
Work to a heavy set of 10 reps.
Then take off 10% and do 2 more sets x 10 reps
#3 BB Clean Pulls
4 sets x 6 reps at 80% of clean 1RM
#4 This is 4 rounds of continuous work. Round 1 looks like this:
Pullup - 15 reps
Hand Release Pushup - 21 reps
Air Squat - 27 reps
Subtract 3 reps from each exercise every round.
Round 2 is 12 pullups, 18 pushups, and 24 air squats.
Round 3 is 9 pullups, 15 pushups, and 21 air squats.
Round 4 is 6 pullups, 12 pushups, and 18 air squats.
Warmup - Do one round of:
DB Reverse Fly - 15 reps (light weight)
Unweighted BB Standing Shoulder Press - 15 reps
Unweighted BB Back Squat - 15 reps
#1 BB Row
4 sets x 5 reps
Start at 60% of clean 1RM, then add weight each set.
#2 Do one round of:
BB Clean Grip Deadlift - 5 reps
Pullup - 5 reps
Double Under - 50 reps
BB Clean Grip Deadlift - 4 reps
Pullup - 5 reps
Double Under - 40 reps
BB Clean Grip Deadlift - 3 reps
Pullup - 5 reps
Double Under - 30 reps
BB Clean Grip Deadlift - 2 reps
Pullup - 5 reps
Double Under - 20 reps
BB Clean Grip Deadlift - 1 rep
Pullup - 5 reps
Double Under - 10 reps
Weight for deadlift is 100% of clean 1RM.
Warmup - Do one round of:
Air Squat - 25 reps
Pushup - 20 reps (not hand release)
DB Reverse Fly - 15 reps (light weight)
Unweighted BB Thruster - 10 reps
#1 BB Bench Press with a 2 second PAUSE at the bottom of each rep
4 sets x 3 reps at 70% of bench press 1RM
(light-ish bench day today)
#2 This is 3 rounds. You are working with a partner. Both partners are working
at the same time. One round is:
1) Partner A - Overhead 45 lb Plate Carry - 100 meters
2) Partner B - Air Squats until your partner completes the plate carry,
then switch exercises. Then do:
3) Partner A - DB Farmers Carry - 100 meters
4) Partner B - Hand Release Pushup - until your partner completes the
farmers carry, then switch exercises.
This is continuous work.
Warmup - Do one round of:
Pushup - 15 reps (not hand release)
DB Reverse Fly - 15 reps
Unweighted BB Behind the Neck Thruster - 15 reps
#1 BB Standing Shoulder Press
3 sets x 6 reps at 75% of shoulder press 1RM
#2 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do B, C, D, E and F
Round 3 - Do C, D, E and F
Round 4 - Do D, E and F
Round 5 - Do E and F
Round 6 - Do F
A) Air Squat - 60 reps
B) Double Under - 30 reps
C) DB Row - 20 reps (10 reps per side)
D) DB Lateral Raise - 15 reps
E) Goblet Squat - 12 reps
F) Seated DB Shoulder Press - 10 reps
Rest one minute between rounds.
Warmup - With an unweighted BB, do 2 rounds of:
Back Squat - 12 reps
Standing Shoulder Press - 9 reps
Front Squat - 6 reps
Push Press - 3 reps
#1 BB Front Squat with a 3 second PAUSE at the bottom of each rep
4 sets x 4 reps at 70% of Front Squat 1RM
#2 BB Clean Pulls
4 sets x 4 reps at 80% of clean 1RM
#3 This is 2 rounds. One round looks like this:
Kettlebell Upright Row - 24 reps
24" Box Jump - 16 reps
Close Grip Pushup - 24 reps (tips of thumbs about 2" apart)
BB Row - 16 reps
Prisoner Squat - 24 reps
DB Alternating Incline Bench Press - 16 reps (8 reps per side)
Rest 2 minutes between rounds.
Warmup - Do 1 round of:
Cable Row - 20 reps (light weight)
Air Squat - 20 reps
DB Reverse Fly - 20 reps (light weight)
#1 Strict Weighted Pullup
Work up to a 1 Rep Max
#2 Strict Unweighted Pullup
This is one set, to failure
#3 This is 5 rounds:
At 0:00 - BB Row - 15 reps, then Burpee - 7 reps
At 2:00 - BB Row - 13 reps, then Burpee - 9 reps
At 4:00 - BB Row - 11 reps, then Burpee - 11 reps
At 6:00 - BB Row - 9 reps, then Burpee - 13 reps
At 8:00 - BB Row - 7 reps, then Burpee - 15 reps
Warmup - Do one round of:
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
Work up to a 1 Rep Max
#2 BB Bench Press
Set 1 - 225 lbs to failure
Set 2 - if you get 10 or more reps for set 1, add 50 lbs and go failure
if you get less than 10 reps for set 1, subtract 50 lbs and go to failure
You can start with less than 225 lbs for the first set. As an example, if you start
with 175 lbs for set 1 and get 8 reps, you would drops to 125 lbs for the
second set. If you got 12 reps on the first set at 175 lbs, you would go up to
225 lbs for set 2.
#3 With a partner, in 15 minutes, do as many rounds as you can of:
Run 200 meters
Air Squat - 30 reps
Hand Release Pushup - 25 reps
Cable Row - 20 reps
Medicine Ball Wall Shots - 15 reps to a 10' target
ALTERNATE EXERCISES BETWEEN PARTNERS. Partner A runs,
then Partner B does Air Squats. Partner A does pushups, then Partner B
does rows. Partner A does wall balls, then Partner B runs. Continue
alternating exercises until you reach the time limit.