9/22/17

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Cable Row - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Strict Unweighted Pullup
      Every minute, on the minute, do a set of pullups.
      You pick the number of reps for the first minute.  
      Add one rep each minute until you either fail to get the required
      number of reps before the start of the next minute, or you complete
      8 sets.  So if you start with 5 reps for the first minute, you would
      be done when you fail, or you complete the set of 12 pullups.  Try to pick 
      a number of reps for the first minute that will let you get through at 
      least 5 sets and hopefully all 8 sets.  

#2  This is 5 rounds:
      R1 - 0:00 - BB Row - 8 reps, Medicine Ball Wall Balls - 16 reps
      R2 - 2:00 - BB Row - 10 reps, Medicine Ball Wall Balls - 14 reps
      R3 - 4:00 - BB Row - 12 reps, Medicine Ball Wall Balls - 12 reps
      R4 - 6:00 - BB Row - 14 reps, Medicine Ball Wall Balls - 10 reps
      R5 - 8:00 - BB Row - 16 reps, Medicine Ball Wall Balls - 8 reps

      Stick with the same weight for BB Row for all 5 rounds.

9/21/17

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Shooting for a heavy set of 8 reps.
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at your goal weight for today
      Set 3 - 8 reps back down at 90%

#2  This is 5 rounds of continuous work:
      R1 - Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      R2 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R4 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R5 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats  

9/19/17

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      Every minute, on the minute, for 10 sets, do 3 reps of push press.
      Use the same weight for all 10 sets.

#2  In 12 minutes, do as many rounds as you can of:
      Standing BB Shoulder Press - 5 reps
      Toes to Bar - 8 reps
      Plate Front Raise - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Prisoner Squat - 20 reps
      REST - 1 minute

9/18/17

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps 

#1  BB Low Hang Clean + Front Squat + Jerk
      4 sets x (2 + 1 + 2) reps at 70% of your Clean 1RM
      One set is 2 low hang cleans + 1 front squat + 2 jerks (power or split)
      Low Hang is to mid-shin.
      Weight is the same for all 4 sets.

#2  BB Back Squat 
      Do as many warmup reps and set as you like, then:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - Shooting for a heavy set of 8 reps (heavier than 9/12/17)
      Set 3 - 8 reps back down at 90%

#3  This is 3 rounds.  The first round looks like this:
      0:00 - Sledge VS Tire - 10 swings per side
      1:00 - Double Under - 27 reps
      2:00 - Hand Release Pushup - 24 reps
      3:00 - Cable Row - 21 reps at 100 lbs
      4:00 - Burpee - 18 reps
      5:00 - REST

      Round 2 starts at 6:00.
      For Round 2, subtract 3 reps from each exercise except Sledgehammer.
      Sledgehammer is 10 swings per side for all 3 rounds.
      (double under - 24 reps, pushup - 21 reps, row - 18 reps, burpee - 15 reps)

      Round 3 starts at 12:00.
      For Round 3, again subtract 3 reps from each exercise except Sledgehammer.
      (double under - 21 reps, pushup - 18 reps, row - 15 reps, burpee - 12 reps)

9/16/17

Warmup - Do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  BB Clean Grip Row 
      5 sets x 6 reps at 70% of your Clean 1 Rep Max

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Pullup - 30 reps
      Prisoner Squat - 60 reps
      BB Push Press - 30 reps
      Double Under - 60 reps

      Only one partner is working at a time.  
      The number of reps is the total for both partners.
      Break the reps up between the partners however you like.  

9/15/17

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

#1  BB Bench Press (No chest touch, No pause)
      Shooting for a heavy set of 8 reps.
      Do as many warmup reps and sets as you like, then:    
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back down at 90%

      Keep the bar about 1-3" off your chest at the bottom of each rep

#2  Do one round of:
      Plate Pull - 80 feet
      Run 300 meters
      Reverse Bear Crawl - 25 meters
      Cable Row - 20 reps
      DB Incline Bench Press - 15 reps
      DB Row - 10 reps each side
      Seated DB Shoulder Press - 10 reps
      REST 2 minutes
      Seated DB Shoulder Press - 10 reps
      DB Row - 10 reps each side
      DB Incline Bench Press - 15 reps
      Cable Row - 20 reps
      Reverse Bear Crawl - 25 meters
      Run 300 meters
      Plate Pull - 80 feet  

9/13/17

Warmup - Do 2 rounds of:
      Unweighted BB Thruster - 10 reps
      DB Reverse Fly - 10 reps

#1  BB Jerk (Power or Split)
      Work up to a heavy double.
      Then take off 10% and do 2 more sets x 2 reps.

#2  This is 5 rounds:
      BB Push Press                   2-4-6-8-10 reps (same weight for all 5 rounds)
      BB Row                              5 reps at 155 lbs
      Hand Release Pushup      15 reps
      Air Squat                           20 reps

      Rest 1 minute between rounds.  
      Round 1 is 2 push presses, 5 rows, 15 pushups, and 20 squats.
      Round 2 is 4 push presses, 5 rows, 15 pushups, and 20 squats.
      Round 3 is 6 push presses, 5 rows, 15 pushups, and 20 squats, etc.