6/11/17

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  BB Bench Press + NEGATIVES
      1 set x 4 reps + 1 Negative rep at 70% of Bench Press 1RM
      1 set x 4 reps + 1 Negative rep at 75%
      3 sets x 4 reps + 1 Negative rep at 80%

      For the negative reps, take 10 seconds to lower the weight.  Have a 
      spotter time you and help you rerack the weight after the negative.

#2  Start a timer.  You are going to work for a minute, then rest a minute.
      Work for a minute, then rest a minute, etc.  During your work minutes,
      in any order, any combination, do:
      DB Row - 40 total reps (20 reps each side, 60 lb DB)
      Air Squat - 40 reps
      Hand Release Pushup - 40 reps
      Cable Row - 40 reps at 100 lbs
      Medicine Ball Wall Ball - 40 reps

6/9/17

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

#1  BB Jerk (power or split)
      Work up to:
      1 set x 2 reps at 70% of Clean 1RM
      1 set x 2 reps at 77%
      1 set x 2 reps at 85%

#2  Do 2 rounds of:
      BB Ground to Overhead - 5 reps at 135 lbs
      18" Squat Box Jump - 10 reps
      BB Shrug - 15 reps
      DB Incline Bench Press - 20 reps
      Air Squat - 25 reps
      Sledgehammer VS Tire - 30 seconds per side
      Plate Pull - 40 feet

      Rest 3 minutes between rounds.

6/8/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Back Squat
      1 set x 4 reps at 80% of Back Squat 1RM
      1 set x 3 reps at 85%
      1 set x 2 reps at 90%
      1 set x 1 rep at 92%
      1 set x 1 rep at 95%

#2  BB Clean Grip Deadlift
      5 sets x 3 reps at 110% of Clean 1RM

#3 This is 4 rounds.  Round 1 looks like this:
      0:00 - Burpee - 9 reps
      1:00 - Cable Row - 12 reps
      2:00 - Hand Release Pushup - 15 reps
      3:00 - Double Under - 18 reps

      Round 2 starts at 4:00.
      Do 12 Burpees, 15 Rows, 18 Pushups, and 21 Double Unders.

      Round 3 starts at 8:00.
      Do 15 Burpees, 18 Rows, 21 Pushups, and 24 Double Unders.

      Round 4 starts at 12:00.
      Do 18 Burpees, 21 Rows, 24 Pushups, and 27 Double Unders.

      You are done when you either complete all 4 rounds, or you fail
      to complete the required number of reps before the start of the next
      minute.  

6/6/17

Warmup - Do one round of:
      Pushup - 20 reps (not hand release)
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Back Squat - 20 reps

#1  BB Clean Grip Row
      5 sets x 6 reps at 70% of Clean 1RM

#2  In 12 minutes, do as many rounds as you can of:
      Standing BB Shoulder Press - 6 reps at 70% of 1RM
      Toes to Bar - 9 reps
      Double Goblet Squat - 12 reps
      Cable Row - 15 reps
      DB Farmer's Walk - 100 meters

6/5/17

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      Cable Row - 12 reps (light weight)
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press (1.5 REP)
      Do 4 reps every set.
      Begin a set every 3 minutes.
      Start at 60% of your 1RM, then ADD 10 lbs each set until you fail.

#2  Do 2 rounds of:
      Suicide + Hand Release Pushups - 1 rep
      Double Under - 75 reps
      Air Squat - 50 reps
      Tire Pull - 25 meters with 100 lbs in the tire

      REST 1 minute between rounds.
      For the suicide + Hand Release Pushups, every time you are at the
      start or return to the start line, do 8 Hand Release Pushups.  So you do
      8 pushups at the start line before you run, then every time you return to
      the start line, also do 8 pushups.  For one suicide, you do 40 pushups.

6/3/17

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Back Squat - 9 reps
      Standing Shoulder Press - 6 reps

#1  BB Push Press
      Work up to a heavy set of 5 reps.
      Then take off 10% and do 2 more sets x 5 reps.

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

      When you are not doing Pullups or Box Jumps, do Burpees.
      You are done with #2 when you have completed 60 Burpees.

6/2/17

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 10 rep

#1  Low Hang clean + Front Squat + Jerk (power or split)
      4 sets x (2 + 2 + 1) at 75% of Clean 1RM
      So one set = 2 hang cleans + 2 front squats + 1 jerk
      Low hang is to mid-shin.

#2  BB Back Squat
      Do as many warmup reps and sets as you like.
      The sets that count are:
      1 set x 3 reps at 75% of Back Squat 1RM
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%
      1 set x 3 reps at 90%

#3  This is 5 rounds.
      0:00 - BB Row - 10 reps, DB Incline Bench Pr - 22 reps, Goblet Squat - 18 reps
      3:00 - BB Row - 12 reps, DB Incline Bench Pr - 20 reps, Goblet Squat - 20 reps
      6:00 - BB Row - 14 reps, DB Incline Bench Pr - 18 reps, Goblet Squat - 22 reps
      9:00 - BB Row - 16 reps, DB Incline Bench Pr - 16 reps, Goblet Squat - 24 reps
      12:00 - BB Row - 18 reps, DB Incline Bench Pr - 14 reps, Goblet Squat - 26 reps