7/2/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters (effort level is R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)

#1  Run 25 meters x 8 reps at 100% effort
      Rest between reps

#2  BB Back Squat
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavier than 6/26/17)
      Set 3 - 10 reps back down at 90%

#3  BB Clean Grip Deadlift with a PAUSE
      1 set x 3 reps at 95% of Clean 1RM
      1 set x 3 reps at 100%
      2 sets x 3 reps at 105%
      PAUSE for 1 second at mid-shin on the way up

#4  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, do:
      Pullup - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

      You are done with #4 when you have completed all reps of pullups,
      pushups, air squats, and double unders.  You can do the exercises
      in any order and any combination.  

6/30/17

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

#1  BB Clean Grip Row
      Do as many warmup reps and sets as you like.
      The sets that count are:
      5 sets x 5 reps at 70% of Clean 1RM

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      DB Reverse Fly - 10 reps
      Unweighted BB Squat Jump - 10 reps
      DB Incline Bench Press - 10 reps
      DB Shrug - 10 reps
      Burpee Pullup - 10 reps  

6/29/17

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      DB Thruster - 10 reps (light weight)

#1  BB Bench Press
      There will be 10s today, July 5th, and July 11th.  Shoot for a moderate 10
      today, then heavier on July 5th, and then hopefully a 10RM on July 11th.
      For today:
      Set 1 - 10 reps at 90% of your goal weight for today
      Set 2 - 10 reps at goal weight for today
      Set 3 - 10 reps back down at 90%

#2  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      Inverted BB Row - 15 reps
      REST 2 minutes

#3  With a partner, do 150 total Hand Release Pushups
      Only one partner is working at a time.

6/27/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 12 reps (light weight)
      Pushup (1.5 REP) - 9 reps

#1  Standing BB Shoulder Press
      8 sets x 4 reps
      Try to use the same weight every set.
      Sets begin on the minute.  Set 1 is at 0:00, Set 2 is at 1:00, etc.

#2  In any order, any combination, do:
      Medicine Ball Wall Balls - 25 reps
      BB Row - 25 reps
      Plate Front Raise - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
      BB Shrug - 25 reps
      

6/26/17

Warmup - Do 1 set x 20 reps of Air Squat, then 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 Clean and Jerk
      4 sets x 1 rep at 85% of Clean 1RM

#2  BB Back Squat
      There will be 10s today, July 2nd, and July 8th.  Shoot for a moderate 10
      today, then heavier on July 2nd, and then close to 10RM or heavier on July 8th.
      For today:
      Set 1 - 10 reps at 90% of your goal weight for today
      Set 2 - 10 reps at goal weight for today
      Set 3 - 10 reps back down at 90%

#3  Do one round of:
      Hand Release Pushup - 32 reps
      Air Squat - 28 reps
      DB Lateral Raise - 24 reps
      Cable Row - 20 reps
      Burpee - 16 reps
      REST 2 MINUTES
      Hand Release Pushup - 16 reps
      Air Squat - 20 reps
      DB Lateral Raise - 24 reps
      Cable Row - 28 reps
      Burpee - 32 reps

6/24/17

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

#1  BB Clean Grip Deadlift with a PAUSE
      1 set x 3 reps at 90% of Clean 1RM
      1 set x 3 reps at 95%
      2 sets x 3 reps at 100%
      Pause for 1 second at mid-shin on the way up.

#2  With a partner, in 12 minutes, do as many rounds as you can of:
      18" Squat Box Jump - 12 reps
      Pullup - 18 reps
      BB Push Press - 24 reps
      Goblet Squat - 30 reps  

      Only one partner is working at a time.  Number of reps is the
      total for both partners.  Divide the reps up however you like.  

6/23/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Incline Bench Press (1.5 REP)
      Work up to a heavy set of 3 reps, then take off 10%
      and do 2 more sets x 3 reps.

#2  This is 6 rounds.
      R1 - Do A
      R2 - Do A and B
      R3 - Do A, B and C
      R4 - Do A, B, C and D
      R5 - Do A, B, C, D and E
      R6 - Do A, B, C, D, E and F

      Rest one minute between rounds.
      
      A) Seated DB Shoulder Press - 10 reps
      B) BB Row - 12 reps
      C) Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      D) Cable Row - 20 reps
      E) Sledgehammer VS Tire - 30 seconds per side
      F) Plate Pull - 80 feet