12/10/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 5 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  Do 7 rounds of:
      0:00 - BB Row - 7 reps
      1:00 - Seated DB Shoulder Press - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

#2  In 10 minutes, do as many rounds as you can of:
      Run 200 meters in less than 45 seconds
      Pullup - 10 reps
      Plate Pushup - 10 reps
      BB Row - 10 reps
      DB Thruster - 10 reps
      DB Farmer's Walk - 100 meters

12/9/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press (1.5 REP)
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      Try to add weight each set.

#2  Do 3 rounds of:
      18" Box Squat Jump - 5 reps (full depth at the bottom of each rep)
      BB Clean Grip Deadlift - 5 reps at 100% of Clean 1RM
      DB Incline Bench Press - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 15 reps
      Sledgehammer VS Tire - 30 seconds per side
      Air Squat - 30 reps
      Plate Pull - 60 feet

      Rest between rounds.  

12/7/18

Warmup - Do one round of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  In 11 minutes, do as many rounds as you can of:
      DB Lateral Raise - 7 reps
      DB Row - 7 reps each side
      Burpee - 7 reps
      Toes to Bar - 7 reps

      Work for 5 minutes, then REST one minute, then work for
      another 5 minutes.

#2  Do 5 rounds of:
      Seated DB Shoulder Press - 12 reps
      Standing Cable Curl - 12 reps

      Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00.

12/6/18

Warmup - Do 2 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Do 6 rounds of:
      0:00 - BB Front Squat - 3 reps
      1:00 - BB Back Squat - 6 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.  
      Load is 55% of Front Squat 1RM (for both front and back squats)

#2  Every minute, on the minute, do 5 reps of Unweighted BB Jump Squat.
      Go full depth each rep.
      When you are not doing jump squats, in any order an any combination, do:
      Double Under - 45 reps
      Hand Release Pushup - 35 reps
      Goblet Squat - 25 reps
      Pullup - 15 reps

      You are done with #2 when you finish all reps of double under, pushup,
      goblet squat, and pullup.

12/4/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      DB Lateral Raise - 8 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 16 reps

#1  Do 7 rounds of:
      0:00 - Clean Grip Deadlift - 3 reps at 105% of Clean 1RM
      1:00 - Seated DB Shoulder Press - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

#2  Do 3 rounds of:
      Plate Pull            80-60-40 feet
      Goblet Squat      15-20-25 reps
      Cable Row          25-20-15 reps
      REST                   60 seconds
      BB Row               5-10-15 reps (same weight all 3 rounds)

      REST between rounds.  

12/3/18

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps (light)
      1 set x 6 reps (light to moderate)
      1 set x 4 reps (moderate)
      2 set x 2 reps (heavy)

#2  Do one round of:
      Double Suicide on the 50 meter course - 1 rep
      Air Squat - 75 reps
      Double Under - 50 reps
      Hand Release Pushup - 25 reps
      Tire Pull - 50 meters with 50 lbs in the tire
      Hand Release Pushup - 25 reps
      Double Under - 50 reps
      Air Squat - 75 reps
      Double Suicide on the 50 meter course - 1 rep

12/1/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 8 reps (light weight)
      DB Lateral Raise - 8 reps (light weight)
      Unweighted BB Back Squat - 8 reps

#1  This is 3 rounds.
      For each exercise, do as many reps as you can in 45 seconds, 
      then rest 45 seconds, then move on to the next exercise.  Rest
      between rounds is also 45 seconds.

      Medicine Ball Wall Ball
      Cable Row
      Plank (elbows and toes)

#2  Do 4 rounds of:
      Seated DB Shoulder Press - 12 reps
      Standing Cable Curl - 12 reps
      
      Rest between rounds.
      Same weight all 4 rounds for both exercises.