6/21/17

Warmup - Do one round of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps

#1  BB Push Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 2 more sets x 3 reps

#2  This is continuous work.  Do 4 rounds of:
      Run 100 meters with a 40 lbs DB
      DB Row - 7 reps each side (heavy)
      Medicine Ball Wall Ball - 14 reps

6/20/17

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

#1  Box Jump
      6 sets x 3 reps
      Start at 30" then try to add height each set.

#2  BB Back Squat
      1 set x 2 reps at 80% of Back Squat 1RM
      1 set x 2 reps at 85%
      1 set x 2 reps at 90%
      1 set x as many reps as you can at 92%

#3  BB Clean Pulls
      1 set x 3 reps at 85% of Clean 1RM
      1 set x 3 reps at 90%
      2 sets x 3 reps at 95%

#4  Do 2 rounds of:
      Pullup - 15 reps
      Double Under - 50 reps
      REST - 1 minute
      Hand Release Pushup - 20 reps
      Prisoner Squat - 40 reps
      REST - 1 minute
      BB Clean Grip Row - 15 reps
      American Kettlebell Swing - 30 reps
      REST - 1 minute
      Burpee - 20 reps 
      Weighted Plank - 1 minute (elbows and toes, 25 lb bumper on your back)
      REST - 1 minute

      Rest between rounds is also one minute.  

6/18/17

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Unweighted BB Row - 12 reps
      Unweighted BB Back Back Squat - 12 reps

#1  Cable Row
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps
      1 set x 20 reps

      Go as heavy as you can for each set.

#2  Every EVEN minute - Double Under - 20 reps
      Every ODD minute - Strict Unweighted Pullups

      For the pullups, you pick the number for the first set.  Let's say you
      pick 7 reps for the first set, for example.  For the second set, you would
      do 8 reps, and continue to add one rep every odd minute.  You are done
      when either you fail to complete the required number of reps for
      that minute, or you finish 8 sets of pullups.  So if you started with 7 reps, 
      your last set would be 14 reps.  Try to pick a starting number that will
      allow you to get through at least 5 sets, and hopefully all 8.  

6/17/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)

#1  Do one round of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - same weight as the set of 10, go to failure

#2  BB Rack Press
      5 sets x 3 reps
      Do as many warmup sets as you like.
      Start at 75% of Bench Press 1RM, then add weight by feel.  

#3  The is the same as #1.  Do one round of:
      BB Bench Press - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 20 reps
      BB Bench Press - same weight as the set of 10, go to failure

#4  On the 50 meter course, run 1000 meters in less than 4:30. 
      So if you run each 100 meters in 27 seconds, you will finish 
      right at 4:30.

6/15/17

Warmup - Do 1 round of:
      DB Bench Press - 15 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  Standing BB Shoulder Press
      3 sets x 8 reps
      Use the same weight for all 3 sets.

#2  Start a timer.  At the start of every minute, do 6 Strict Unweighted Pullups.
      When you are not doing pullups, do:
      Hand Release Pushup - 40 reps
      Double Under - 120 reps

      You can do the pushups and double unders in any order or combination.
      You are done with #2 when you complete all reps of pushups and double unders.

6/14/17

Warmup - Air Squat - 2 sets x 15 reps, then with an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      
#1  Low Hang Clean + Front Squat + Jerk
      4 sets x (1+1+1) at 80% of Clean 1RM
      One set is one low hang clean, then one front squat, then one jerk.
      Low hang is to mid-shin.

#2  BB Back Squat
      Work up to a heavy set of 3 reps.  No drop sets.

#3  Do one round of:
      Burpee - 10 reps
      24" Box Jump - 20 reps
      Burpee - 10 reps
      American Kettlebell Swing - 40 reps
      Burpee - 10 reps
      Air Squat - 60 reps
      Burpee - 10 reps
      Plate Pull - 80 feet
      Burpee - 10 reps

6/12/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps

#1  Strict Weighted Pullup
      1 set x 9 reps
      1 set x 6 reps
      4 sets x 3 reps
      Try to add weight each set if you can.

#2  This is 5 rounds.
      0:00 - DB Thruster - 10 reps, then BB Row - 15 reps
      2:00 - DB Thruster - 12 reps, then BB Row - 13 reps
      4:00 - DB Thruster - 14 reps, then BB Row - 11 reps
      6:00 - DB Thruster - 16 reps, then BB Row - 9 reps
      8:00 - DB Thruster - 18 reps, then BB Row - 7 reps

      Use the same weight for thrusters and for rows for all 5 rounds.