9/10/18

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

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

#2  BB Bench Press - work up to a max set of 3 reps
      Then take off 10% and do 4 more sets x 3 reps

#3  BB Bicep Curl - 5 sets x 10 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4 and 5 are heavy.

#4  Do one round of:
      American Kettlebell Swing - 32 reps
      Air Squat - 28 reps
      DB Lateral Raise - 24 reps
      Cable Row - 20 reps
      Hand Release Pushup - 16 reps
      REST 2 minutes
      American Kettlebell Swing - 16 reps
      Air Squat - 20 reps
      DB Lateral Raise - 24 reps
      Cable Row - 28 reps
      Hand Release Pushup - 32 reps

#5  BB Bench Press (No Touch) - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.

9/8/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Goblet Squat - 12 reps (light weight)

#1  BB Row - 5 sets x 8 reps
      Same weight for all 5 sets.

#2  Seated DB Shoulder Press
      1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps
      Start light then try to add weight each set.

#3  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      DB Waiter's Walk - 50 meters (switch hands at 25 meters)
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      DB Row - 10 reps each side
      REST 2 minutes

9/7/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 10 reps (light weight)
      Unweighted BB Back Squat - 5 reps
      Unweighted BB Front Squat - 5 reps

#1  BB Front Squat - Work up to a heavy set of 3 reps
      Then take off 10% and do 4 more sets x 3 reps

#2  BB Incline Bench Press - 6 sets x 3 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3-6 are heavy.

#3  In any order and any combination, do:
      Burpee - 20 reps
      Sledgehammer VS Tire - 20 swings each side
      Unweighted BB Thruster - 20 reps
      Inverted Row - 20 reps
      Weighted Plank - 2 minutes total

      Work for 1 minute, rest for 1 minute, work for 1 minute, rest for
      1 minute, etc. until you complete all reps of all exercises.  

9/5/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Do 4 rounds of:
      Cable Row - 10 reps
      Standing DB Shoulder Press - 10 reps
      REST between rounds.

#2  EZ Curl Bar Nosebreaker - 3 sets x 15 reps

#3  In 10 minutes, do as many rounds as you can of:
      DB Reverse Fly - 8 reps (one side at a time, 8 reps left, then 8 reps right)
      Unweighted BB Jump Squat - 10 reps
      BB Shrug - 12 reps
      Close Grip Pushup - 14 reps (tips of thumbs about 1" apart)
      Suicide with a 25 lb DB - 1 rep

9/4/18

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 Power Clean - 5 sets x 2 reps at 70%-80% of 1RM

#2  BB Bench Press
      Work up to a heavy set of 3 reps (95% of your best triple)
      Then take off 10% and do 3 more sets x 3 reps

#3  In any order and any combination, do:
      Standing BB Curl - 40 reps
      Goblet Squat - 55 reps
      Double Under - 70 reps
      Overhead Bumper Plate Walk - 150 meters

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4, and 5 are heavy.

9/2/18

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      DB Reverse Fly - 10 reps (light weight)

#1  Do 4 rounds of:
      DB Row - 12 reps each side (heavy)
      DB Lateral Raise - 12 reps 
      REST between rounds.

#2  Start a timer.
      On EVEN minutes, run 100 meters in less than 20 seconds
      On ODD minutes, do 7 Burpees

      This is 14 total sets (7 sets of 100 meter run, 7 sets of burpees)

9/1/18

Warmup - Do 2 rounds of:
      DB Thruster - 12 reps (light weight)
      Cable Row - 12 reps (light weight)

#1  BB Back Squat - 4 sets x 6 reps
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3-6 are heavy.

#3  In any order and any combination, do:
      Hand Release Pushup - 50 reps
      BB Row - 50 reps at 135 lbs
      Air Squat - 75 reps
      Double Under - 75 reps