9/20/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Seated DB Shoulder Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Push Press - Work up to a heavy set of 4 reps.
      Then take off 10% and do 3 mores sets x 4 reps.

#2  In any order and any combination, do:
      Cable Row - 40 reps at 100 lbs
      Medicine Ball Wall Ball - 40 reps
      Pullup - 40 reps
      DB Shrug - 40 reps
      Burpee - 40 reps

9/19/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Back Squat - Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps.

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

#3  This is 5 rounds.  Round 1 looks like this:
      BB Row                          3-6-9-12-15 reps (same weight all 5 rounds)
      BB Back Squat              6-9-12-15-18 reps at 40% of Back Squat 1RM
      Hand Release Pushup   9-12-15-18-21 reps
      Run 200 meters              (same distance each round)

      REST as needed between rounds.  
      Round 1 is 3 rows, 6 squats, 9 pushups, run 200
      Round 2 is 6 rows, 9 squats, 12 pushups, run 200
      Keep adding 3 reps each round to each exercise
      until you complete the 5 rounds.  

9/17/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  Cable Row
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps
      Add weight each set.

#2  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Stick with the same weight for all 4 sets.

#3  Do 3 rounds of:
      DB Thruster - 12 reps
      DB Reverse Fly - 12 reps
      Cable Pressdown - 12 reps
      24" Box Jump - 12 reps
      Seated DB Shoulder Press - 12 reps
      Double Under - 24 reps
      REST 2 minutes

9/16/18

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

#1  BB Clean - Work up to a heavy double. No drop sets.

#2  BB Bench Press - Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps.

#3  In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#4  Do 4 rounds of:
      BB Rack Press - 6 reps
      DB Hammer Curl - 12 reps (both arms at the same time)
      REST between rounds.  For the rack press, round 1 is light,
      round 2 is moderate, then rounds 3 and 4 are heavy.
      For the hammer curls, stick with the same weight all 4 rounds.

#5  (Same as #3) In 5 minutes, do as many rounds as you can of:
      Pullup - 5 reps
      Pushup - 10 reps
      Air Squat - 15 reps

9/14/18

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

#1  BB Push Press
      Work up to a heavy set of 6 reps.  Then take off 10%
      and do 2 more sets x 6 reps.

#2  1 Arm BB Row - 4 sets x 10 reps each side

#3  With a partner, in 12 minutes, do as many rounds as you can of:
      DB Thruster - 9 reps
      Medicine Ball Wall Ball - 9 reps
      DB Row - 6 reps each side
      BB Row - 12 reps
      Hand Release Pushup - 12 reps

      Only one partner is working at a time.
      ALTERNATE EXERCISES.
      Partner A does thrusters, then Partner B does wall balls.
      Partner A does DB Rows, then Partner B does BB Rows.
      Partner A does pushups, then Partner B does thrusters, etc.  

9/13/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy set of 2 reps.  Then take of 10% and do
      4 more sets x 2 reps.

#2  BB Incline Bench 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 light then try to add weight each set.

#3  In 10 minutes, do as many rounds as you can of:
      Standing DB Shoulder Press - 15 reps
      Tire Pull - 25 meters with 50 lbs in tire (walking backward)
      Burpee Broad Jump - 25 meters
      Inverted Row - 15 reps
      Bear Crawl - 25 meters
      Air Squat - 25 reps  

      For the Burpee Broad Jump, you do a Burpee and then as you jump
      at the top of the rep, instead of jumping straight up, you jump as far
      forward as you can, then immediately begin the next rep.  

9/11/18

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:
      Pullup - 12 reps
      EZ Curl Bar Nosebreaker - 12 reps
      Rest between rounds.  

#2  In 11 minutes, do as many rounds as you can of:
      BB Shrug - 12 reps
      Cable Pressdown - 12 reps
      BB Row - 8 reps
      Unweighted BB Reverse Lunge - 8 reps each side

      Work for 5 minutes, then rest 1 minute, then work for 5 minutes.
      After the 1 minute rest, just pick up where you left off.