9/21/16

Warmup - Do 2 rounds of:
      DB Row - 10 reps per side (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  Strict Weighted Pullup
      5 sets x 5 reps
      Start with a weight you can easily manage and then 
      try to add weight each set.

#2  Do 2 rounds of:
      BB Push Press - 6 reps
      Sledgehammer VS Tire - 9 reps (vertical swing)
      EZ Curl Bar Nosebreaker - 12 reps
      Goblet Squat - 15 reps
      Cable Row - 18 reps
      DB Incline Bench Press - 21 reps
      American Kettlebell Swing - 24 reps
      Air Squat - 27 reps

      Rest 2 minutes between rounds.  

9/20/16

Warmup - Do one round of:
      DB Reverse Fly - 20 reps
      Pushup (1.5 REP) - 10 reps
      Unweighted BB Back Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press
      3 sets x 10 reps at 77.5% of Bench Press 1 Rep Max

#2  This is 6 rounds.
      Hand Release Pushup      20-18-16-14-12-10 reps
      Prisoner Squat                  20 reps each round
      BB Row                              10 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Round 1 is 20 pushups, 20 squats, 10 rows, and 2 rack presses.
      Round 2 is 18 pushups, 20 squats, 10 rows, and 4 rack presses.  
      Continue the pattern until you complete all 6 rounds.
      Use the same weight for rack press for all 6 rounds.  

      Rest 1 minute between rounds.  

9/18/16

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps

#1  BB Push Press
      Work up to heavy set of 6 reps.
      Try to go heavier than 9/12/16.
      Then take off 10% and do 2 more sets x 6 reps

#2  Start a timer.
      At 0:00 - Toes to Bar - 5 reps, then Med Ball Wall Shots - 18 reps
      At 2:00 - Toes to Bar - 7 reps, then Med Ball Wall Shots - 16 reps
      At 4:00 - Toes to Bar - 9 reps, then Med Ball Wall Shots - 14 reps
      At 6:00 - Toes to Bar - 11 reps, then Med Ball Wall Shots - 12 reps
      At 8:00 - Toes to Bar - 13 reps, then Med Ball Wall Shots - 10 reps

9/17/16

Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB, 
      do 2 rounds of:
      Back Squat - 5 reps
      Standing BB Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Back Squat 
      Work up to a heavy set of 10 reps.  Try to go heavier than 9/11/16.
      Then take off 10% and do 2 more sets x 10 reps.

#2  BB Clean Grip Deadlift
      Work up to a heavy set of 10 reps.
      No drop sets.

#3  Start a timer.
      On EVEN minutes, do: Strict Unweighted Pullup - 5 reps
      On ODD minutes, do: 24" Box Jump - 10 reps

      When you are not doing pullups or box jumps, do Burpees.  You are done
      with #3 when you have completed 60 Burpees.  

9/15/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      American Kettlebell Swing - 20 reps (light weight)
      Unweighted BB Row - 15 reps
      Unweighted BB Overhead Squat - 10 reps

#1  This is one round.  Do as many quality reps as you can in 60 seconds
      of each exercise, then immediately move to the next exercise.
      So 60 seconds of thrusters, then 60 seconds of rows, etc.  
      DB Thruster 
      BB Row (135 lbs)
      24" Box Jump
      DB Incline Bench Press
      DB Reverse Fly
      Prisoner Squat 

#2  This is 4 rounds.
      For round 1, do 20 reps of cable row, then plate pull 40 feet.
      For round 2, do 15 reps of cable row, then plate pull 40 feet.
      For round 3, do 10 reps of cable row, then plate pull 40 feet.
      For round 4, do 5 reps of cable row, then plate pull 40 feet.

      Rest between rounds.
      For the cable row, add weight each round.  

9/14/16

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      DB Reverse Fly - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Thruster - 12 reps

#1  BB Bench Press
      3 sets x 10 reps at 75% of 1RM

#2  This is 7 rounds of continuous work.
      Round 1 is BB Ground to Overhead - 1 rep, then 40 Double Unders
      Round 2 is BB Ground to Overhead - 2 reps, then 35 Double Unders
      Round 3 is BB Ground to Overhead - 3 reps, then 30 Doulbe Unders
      Round 4 is BB Ground to Overhead - 4 rep, then 25 Double Unders
      Round 5 is BB Ground to Overhead - 5 reps, then 20 Double Unders
      Round 6 is BB Ground to Overhead - 6 reps, then 15 Double Unders
      Round 7 is BB Ground to Overhead - 7 reps, then 10 Double Unders

#3  BB Floor Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Try to add weight each set.

9/12/16

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

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

#2  Do one round of:
      DB Farmers Walk - 100 meters
      Cable Row - 25 reps
      DB Incline Bench Press - 20 reps
      BB Shrug - 15 reps
      Standing BB Shoulder Press - 10 reps

      REST - one minute
      DB Thruster - as many quality reps as you can in one minute
      REST - one minute

      Standing Shoulder Press - 10 reps
      BB Shrug - 15 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 25 reps
      DB Farmers Walk - 100 meters

      For the farmers walk, hold a DB in each hand.  One hand is overhead and
      the other hand is down by your side.  Switch the hand that is overhead
      every 25 meters.