5/10/17

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Push Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press
      Work up to a heavy single.

#2  This is 3 rounds of continuous work.
      Burpee Pullup                               4-7-10 reps
      Plate Front Raise                          6-9-12 reps
      BB Row                                          8-11-14 reps
      Seated DB Shoulder Press           10-13-16 reps

      For round 1, do 4 burpee pullups, 6 front raises, 8 rows, and 10 presses
      For round 2, do 7 burpee pullups, 9 front raises, 11 rows, and 13 presses
      For round 3, do 10 burpee pullups, 12 front raises, 14 rows, and 16 presses

      Use the same weight all 3 rounds for BB Row.
      Use the same weight all 3 rounds for DB Shoulder Press.  

5/9/17

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

#1  BB Clean + Jerk
      Work up to a heavy single.

#2  BB Back Squat 
      Work up to a heavy single. 
      No drop sets.

#3  Do one round of:
      Air Squat - 50 reps
      Tire Pull - 25 meters with 100 lbs in tire
      Pushup to DB Row - 15 reps
      Run 400 meters
      REST 60 seconds
      Reverse Bear Crawl - 50 meters
      BB Inverted Row - 25 reps
      Burpee - 15 reps
      Run 400 meters

5/7/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 10 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 10 reps

#1  DB Row
      1 set x 12 reps each side
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps

      Go as heavy as you can on each set.

#2  Do 2 rounds of:
      BB Clean Grip Deadlift - 5 reps at 90% of Clean 1RM
      Medicine Ball Wall Ball - 10 reps
      EZ Curl Bar Nosebreaker - 15 reps
      American Kettlebell Swing - 20 reps
      Cable Row - 25 reps
      Sledgehammer VS Tire - 30 seconds of work each side
      Double Under - 35 reps
      Plate Pull - 40 feet

      REST 3 minutes between rounds.  

5/6/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 15 reps (light weight)
      DB Incline Bench Press - 15 reps (light weight)

#1  BB Bench Press with a 2 second Isometric PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 3 reps - Start at 75% of Bench Press 1RM.  Try to add weight each set.  

#2  Start a timer.  You are going to work for a minute, then rest a minute.  Work 
      a minute, then rest a minute, etc.  During your work minutes, in any order, 
      any combination, do:
      BB Ground to Overhead - 12 reps with 135 lbs
      24" Box Jump - 18 reps
      BB Row - 24 reps at 135 lbs
      Goblet Squat - 30 reps
      Hand Release Pushup - 36 reps

#3  BB Bench Press
      6 sets x 3 reps
      Sets are every minute, on the minute.  Use the same weight for all 6 sets.  

5/4/17

Warmup - With an unweighted BB, do 1 round of:
      Standing Shoulder Press - 5 reps
      Back Squat - 10 reps
      Push Press - 5 reps
      Front Squat - 10 reps
      Power Jerk - 5 reps

#1  BB Jerk (power or split)
      Work up to a heavy set of 2 reps
      Then take off 10% and do 2 more sets x 2 reps

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Balls - 15 reps, then Cable Row - 15 reps
      2:00 - Standing BB Shoulder Press - 5 reps, then Tire Flip Jump Through - 5 reps

      BB Shoulder Press is at 70% of 1 Rep Max
      Round 2 starts at 4:00.  Round 3 starts at 8:00.

5/3/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps
      DB Reverse Fly - 12 reps
      Air Squat - 9 reps
      Jump Squat - 6 reps
      Squat Box Jump - 3 reps to an 18" box

#1  Depth Jump - 5 sets x 3 reps
      Set up an 18" box and a 24" box, about 3 feet apart.
      Step off the 18" box, land with both feet on the ground and immediately
      jump up onto the 24" box.  Try to limit the ground contact time.
      Start at 24" and try to add height each set.

#2  BB Back Squat - Going for a 2 Rep Max today
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 2 reps at 90% of goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3 and 4 - 2 reps back down at 90%

#3  BB Clean Grip Deadlift - Going for a 2 Rep Max today
      Do as many warmup reps and sets as you like.
      Work up to a 2 Rep Max.  No drop sets.

#4  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 an F
      Round 5 - Do E and F
      Round 6 - Do F

      A) Double Under - 60 reps
      B) Air Squat - 30 reps
      C) Hand Release Pushup - 20 reps
      D) American Kettlebell Swing - 15 reps
      E) BB Row - 12 reps
      F) Burpee - 10 reps

      Rest as needed between rounds.  

5/1/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Clean Grip Row - 12 reps
      Pushup (1.5 REP) - 9 reps

#1  Cable Row
      5 sets x 12 reps
      Use the same weight for all 5 sets.
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.

#2  Run 800 meters in less than 3:45, then immediately begin:
      Pullup                  1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat       10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet squats, etc.