4/11/19

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

#1  Run 50 meters x 5 reps at 100% Effort Level

#2  BB Back Squat
      Work up a to moderate set of 8 reps. 
      This is not a max.  Weights for back squat will go up over the coming weeks.
      Then take off 10% and do 1 more set x 8 reps

#3  Do one round of:
      Cable Row - 25 reps
      Goblet Squat - 20 reps
      Pushup - 15 reps (not hand release)
      BB Row - 10 reps
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep (135 lbs)
      REST - 1 minute
      Double Under - As many reps as you can in 1 minute
      REST - 1 minute
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep (135 lbs)
      BB Row - 10 reps
      Pushup - 15 reps (not hand release)
      Goblet Squat - 20 reps
      Cable Row - 25 reps

4/9/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  DB Row - 5 sets x 8 reps each side
      Go as heavy as you can.

#2  Run 800 meters, then immediately begin:
      Pullup                  1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat       10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups,
      then 9 goblet squats, etc.

4/8/19

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Incline Bench Press - work up to a heavy set of 3 reps
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then DB Bench Press - 15 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps at 100 lbs, then Hand Release Pushup - 20 reps

      Round 2 starts at 7:00.  Round 3 starts at 14:00.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light, then add weight each set.  

4/6/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press - 6 sets x 8 reps
      Start light then add weight.  Try to finish heavier than 3/31.

#2  This is up to 4 rounds.
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Cable Row - 12 reps 
      2:00 - Seated DB Shoulder Press - 12 reps
      3:00 - BB Ground to Overhead - 1 rep

      Add 2 reps to each exercise for rounds 2, 3, and 4.
      Round 2 is 14 front squats, rows, and presses, then 3 reps ground to OH.
      Round 3 is 16 front squats, rows, and presses, then 5 reps ground to OH.
      Round 4 is 18 front squats, rows, and presses, then 7 reps ground to OH.   

      You are done with #2 when you either finish all four rounds, or you fail to
      complete the required number of reps before the start of the next minute.
      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

4/5/19

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Cable Row - 10 reps

#1  This is 20 total sets (10 sets of Back Squat and 10 sets of Box Jump)
      EVEN minutes - BB Back Squat - 3 reps at 70% of BB Back Squat 1RM
      ODD minutes - Box Jump

      For the box jumps:
      Sets 1 - 4, do 3 reps at 30"
      Sets 5 - 7, do 2 reps and add height to the box
      Sets 8 - 10, do 1 rep and add height to the box again

#2  In any order and any combination, do:
      Medicine Ball Wall Ball - 25 reps
      BB Row - 25 reps at 135 lbs
      Burpee - 25 reps
      Plate Front Raise - 25 reps
      Double Under - 25 reps
      EZ Curl Bar Nosebreaker - 25 reps
      Goblet Squat - 25 reps
     
      For #2, work 45 seconds, then rest 45 seconds, then work 45 seconds,
      etc. until you complete all reps.

4/3/19

Warmup - Do 2 rounds of:
      Pushup (1.5 REP) - 8 reps
      Banded Pull Apart - 12 reps
      Air Squat - 16 reps

#1  Cable Row
      1 set x 12 reps + 1 negative rep
      1 set x 10 reps + 1 negative rep
      1 set x 8 reps + 1 negative rep
      1 set x 6 reps + 1 negative rep
      Start with a moderate weight and then add weight each set.
      Take 10 seconds to lower the weight on the negative reps.

#2  Do 2 rounds of:
      BB Back Squat - 20 reps at 40% of 1RM
      Plank - 60 seconds (elbows and toes)
      DB Incline Bench Press - 15 reps
      BB Row - 20 reps
      Hand Release Pushup - 15 reps
      DB Row - 10 reps each side
  
      REST 3 minutes between rounds.

4/2/19

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

#1  In 6 minutes, do as many rounds as you can of:
      Burpee - 10 reps
      DB Lateral Raise - 10 reps
      Inverted Row - 10 reps (legs straight, heels on bench)
      DB Thruster - 10 reps
      EZ Curl Bar Standing Bicep Curl - 10 reps
      DB Shrug - 10 reps
      (continuous work)

#2  BB Bench Press + Negatives
      Work up to a heavy set of 3 reps + 1 negative rep
      Then take off 10% and do 3 more sets x 3 reps + 1 negative rep.
      For the negative reps, take 10 seconds to lower the weight.  Have 
      a spotter count for you and then help you rerack the barbell.  

#3  Same as #1.  In 6 minutes , do as many rounds as you can of:
      Burpee - 10 reps
      DB Lateral Raise - 10 reps
      Inverted Row - 10 reps
      DB Thruster - 10 reps
      EZ Curl Bar Standing Bicep Curl - 10 reps
      DB Shrug - 10 reps
      (continuous work)

#4  BB Bench Press (1.5 REP) - This is 2 sets.
      Set 1 - Put a weight on the bar that you think you can get 10 reps with.
      Do as many reps as you can.

      Set 2 - If you got 10 or more reps for set 1, ADD 20 lbs and again do 
      as many reps as you can.  If you got less than 10 reps for set 1, 
      SUBTRACT 20 lbs and do as many reps as you can.
      (REST between sets.)