9/1/17

Warmup - Do one round of:
      DB Incline Bench Press - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 12 reps

#1  BB Push Press
      1 set x 10 reps
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Start with a weight you can easily get for 10 reps, then try to add
      weight each set after that.

#2  This is 4 rounds.

      Burpee Pullup                          4-7-10-13 reps
      Plate Front Raise                     6-9-12-15 reps
      BB Row                                    14-11-8-5 reps
      Seated DB Shoulder Press      16-13-10-7 reps

      Round 1 - Burpee Pullup - 4 reps, Plate Front Raise - 6 reps, 
                        BB Row - 14 reps, Seated DB Shoulder Press - 16 reps
      Round 2 - Burpee Pullup - 7 reps, Plate Front Raise - 9 reps,
                        BB Row - 11 reps, Seated DB Shoulder Press - 13 reps
      Round 3 - Burpee Pullup - 10 reps, Plate Front Raise - 12 reps,
                        BB Row - 8 reps, Seated DB Shoulder Press - 10 reps
      Round 4 - Burpee Pullup - 13 reps, Plate Front Raise - 15 reps,
                        BB Row - 5 reps, Seated DB Shoulder Press - 7 reps

      REST 2 minutes between rounds.  

8/31/17

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

#1  Run 50 meters x 5 reps at 100% effort

#2  BB Front Squat
      5 sets x 5 reps at 65% of Front Squat 1 Rep Max

#3  With a partner, in any order and any combination, do:
      BB Clean Grip Deadlift - 20 reps at 225 lbs
      Sledgehammer VS Tire - 40 reps (40 reps each side)
      Medicine Ball Wall Ball - 60 reps
      Hand Release Pushup - 80 reps
      Cable Row - 100 reps at 100 lbs

      Only one partner is working at a time.  
      Partner A works only on EVEN minutes.
      Partner B works only on ODD minutes.  

8/29/17

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

#1  DB Row
      4 sets x 10 reps (10 reps each side)
      Go as heavy as you can.

#2  This is 5 rounds.
      Round 1 - Do A, B, C, D and E
      Round 2 - Do B, C, D and E
      Round 3 - Do C, D and E
      Round 4 - Do D and E
      Round 5 - Do E

      A) Double Under - 30 reps
      B) DB Thruster - 20 reps
      C) DB Reverse Fly - 15 reps
      D) EZ Curl Bar Nosebreaker - 12 reps
      E) BB Row - 10 reps

      Rest as needed between rounds.  

8/28/17

Warmup - Do 3 rounds of:
      Pushup - 12 reps (not hand release)
      Air Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 6 reps

#1  BB Incline Bench Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      1 set x 10 reps

      Try to add weight for sets 2, 3 and 4.  Then for set 5 go lighter
      and pick a weight that allows you to get all 10 reps.

#2  This is 10 rounds of continuous work.
      Pullup                                 1-2-3-4-5-6-7-8-9-10 reps
      Hand Release Pushup       6-7-8-9-10-11-12-13-14-15 reps
      Air Squat                            11-12-13-14-15-16-17-18-19-20 reps

      Round 1 is 1 pullup, 6 pushups, and 11 air squats.
      Round 2 is 2 pullups, 7 pushups, and 12 air squats, etc.

      Start a timer at the beginning of round 1, and then at 3:00, 6:00, 
      9:00, etc.  run 200 meters.
      So you end up running 200 meters, every 3 minutes, until you complete
      all 10 rounds.

#3  BB Bench Press (1.5 REP)
      1 sets x 7 reps
      1 set x 5 reps
      1 set x 3 reps
      Try to add weight for sets 2 and 3.  

8/26/17

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Seated DB Alternating Shoulder Press
      4 sets x 8 reps each side
      Start with a moderate weight for Set 1 and then try to add weight.

#2  You are going to work one minute, then rest one minute, work one minute,
      then rest one minute, etc.  During your work minutes, in any order and 
      any combination, do:
      BB Inverted Row - 50 reps
      Medicine Ball Wall Ball - 50 reps
      Double Under - 50 reps

      You are done when you complete all reps of rows, wall balls, and double unders. 
      

8/25/17

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

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

#2  BB Back Squat 
      3 sets x 3 reps with a 2 second PAUSE at the bottom of each rep at 65% of 1RM

#3  This is 7 rounds of continuous work.
      DB Row                             6 reps each side (same number of reps each round)
      Hand Release Pushup      6-9-12-15-18-21-24 reps
      Air Squat                           6-9-12-15-18-21-24 reps

      Round 1 is 6 DB Rows each side, then 6 pushups, then 6 Air Squats.
      Round 2 is 6 DB Rows each side, then 9 pushups, then 9 Air Squats, etc.  

8/23/17

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps
      Try to add weight each set.

#2  With a partner, alternate whole rounds of:
      Burpee - 7 reps
      BB Inverted Row - 7 reps

      Each partner does 7 rounds.
      Partner A does 7 Burpees and 7 BB Inverted Rows, then
      Partner B does 7 Burpees and 7 BB Inverted Rows, etc.