10/21/16

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Clean Grip Row - 10 reps

#1  Strict Weighted Pullup
      6 sets x 2 reps
      Start with a weight that you know you can do for two reps.
      Then add weight by feel.

#2  Do one round of:
      Pushup to DB Row (one rep = pushup + row left arm + row right arm)
      Squat Jumps (no BB - you are doing air squats + jump at the top of each rep)
      Plate Overhead Walk (45 lbs)
      Cable Row
      Plate Pull
      Burpee Pullup

      For each exercise, do as many quality reps as you can in 60 seconds,
      then rest 60 seconds, then move on to the next exercise.  

10/20/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like before you start #1.
      Set 1 - Do as many reps as you can at 82.5% of bench press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.
      Set 2 - Do as many reps as you can at 77.5% of bench press 1RM,
      then immediately take off 40 lbs, and again do as many reps as you can.

#2  Do 5 rounds of:
      BB Row - 12 reps at 60% of clean 1RM
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.

#3  BB Floor Press
      1 set x 6 reps
      1 set x 4 reps
      3 sets x 2 reps

10/18/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 5 reps

#1  BB Jerk (power or split) with a 2 second PAUSE in the receiving position
      4 sets x 3 reps at 70% of clean 1RM
      So, with the BB in the front rack position, dip, drive, and then pause
      for 2 seconds when you receive/catch the BB, before you stand all the way up.

#2  Do 1 round of:
      Medicine Ball Wall Balls - 10 reps to a 10' target
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 30 reps
      Double Under - 40 reps
      Air Squat - 50 reps
      Double Under - 40 reps
      American Kettlebell Swing - 30 reps
      DB Lateral Raise - 20 reps
      Medicine Ball Wall Balls - 10 reps to a 10' target

10/17/16

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

#1  BB Clean and Jerk
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      1 set x 2 reps at 75%
      2 sets x 2 reps at 80%

#2  BB Back Squat 
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 more sets x 3 reps

#3  On EVEN minutes, do 4 reps of BB Clean Grip Deadlift at 110% of clean 1RM
      On ODD minutes, do Burpees

      You are done with #3 when you complete 50 Burpees.

10/15/16

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

#2  Cable Row
      On the minute, for 8 minutes, do 8 reps.
      Use the same weight for all 8 sets.

#3  In 8 minutes, do as many rounds as you can.
      This is continuous work and the first round looks like this:
      Toes to Bar - 2 reps
      24" Box Jump - 3 reps
      BB Row - 4 reps
      Prisoner Squat - 5 reps

      For each round, add one rep to each exercise until you reach 8 minutes.
      So round 2 is 3 Toes to Bar, 4 Box Jumps, 5 BB Rows, and 6 Prisoner Squats.
      Round 3 is 4 Toes to Bar, 5 Box Jumps, 6 BB Rows, 7 Prisoner Squats, etc.  

10/14/16

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Pushup (1.5 REP) - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  BB Bench Press
      1 set x 8 reps at 70% of Bench Press 1 Rep Max
      1 set x 8 reps at 75%
      1 set x 8 reps at 80% 

#2  With a partner, do 200 Hand Release Pushups.
      200 is the total number for both partners.  One partner is working
      and one partner is resting.

#3  Do 3 rounds of:
      Goblet Squat - 24 reps
      DB Row - 16 reps (8 reps per side)
      BB Rack Press - 8 reps

      Rest between rounds.  

10/12/16

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Unweighted BB Row - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max.
      Try to go heavier than you did on 10/6/16.
      Then take off 10% and do 4 more sets x 4 reps.

#2  Do 4 rounds of:
      BB Ground to Overhead - 5 reps
      DB Reverse Fly - 15 reps
      Seated DB Shoulder Press - 5 reps
      BB Shrug - 15 reps
      Burpee - 5 reps
      Goblet Squat - 15 reps

      Rest 2 minutes between rounds.