6/10/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Front Squat + Back Squat 
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight for today
      Sets 3 and 4 - back down to 90%
      Go heavier than 6/4/20.

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Thruster - 20 reps with 40 pound DB's
      BB Row - 40 reps at 135 lbs
      Hand Release Pushup - 60 reps
      Plate Pull - 80 feet
      Run 400 meters

      Only one partner is working at a time.  Number of reps, or distance,
      is the total for both partners combined.  Divide up the reps and 
      distance however you like.  But finish all reps of each exercise before
      moving on to the next exercise.  Finish all the thrusters before you 
      move on to rows.  Finish all the rows before you move on to pushups, etc.

6/8/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  BB Clean Grip Deadlift - 1 set x 10 reps
      Work up to a heavy set of 10 reps.
      Go heavier than 6/2/20.

#2  Start a timer.
      EVEN minutes - Burpee - 8 reps
      ODD minutes - Pullups

      For the pullups, you pick the number for the first set.
      If you pick 8 reps for the first minute (for example), you
      would do 9 reps the next odd minute, and continue adding
      one rep every odd minute.  You are done when you either
      fail to get the required number of reps for that minute or 
      complete 8 sets of pullups.  So if you started with 8 reps, 
      your last set/last minute would be 15 reps.  Try to pick a 
      starting number that will allow you to get through at least
      5 sets, and hopefully all 8.

      Sets do no have to be unbroken.  You can get on and off the 
      pullup bar as many times as you like each odd minute.  

6/7/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 77.5% of 1RM
      Set 2 - 3 reps at 87.5%
      Sets 3, 4, and 5 - 3 reps at 77.5%

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      Inverted Row - 30 reps
      Goblet Squat - 60 reps
      Double Under - 90 reps
      Overhead Bumper Plate Walk - 150 meters
      Run 600 meters
      (continuous work)

#3  BB TEMPO Bench Press 
      Take 5 seconds to lower the weight on each rep
      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps
      Start light, then try to add weight each set.  

6/5/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press - 4 sets x 6 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 6 reps as heavy as you can
      Sets 2, 3, and 4 - 6 reps at 90% of weight you used for set 1
      Go heavier than 5/30/20.

#2  Start a timer.
      EVEN minutes - Seated DB Shoulder Press - 6 reps
      ODD minutes - Air Squat - 12 reps

      When you are not doing shoulder press or air squat, 
      in any order and any combination, do:
      Pullup - 30 reps
      Burpee - 30 reps
      American Kettlebell Swing - 30 reps

      You are done with #2 when you complete all reps of pullup, 
      burpee, and kettlebell swing.  

6/4/20

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Front Squat + Back Squat
      4 sets x (2 front squats + 4 back squats)
      Set 1 - 90% of your goal weight for today
      Set 2 - goal weight
      Sets 3 and 4 - back down to 90%
      Go heavier than 5/29.

#2  Do 3 rounds of:
      18" Squat Box Jump - 12 reps
      BB Row - 12 reps
      Close Grip Pushup - 16 reps (tips of thumbs about 2" apart)
      DB Row - 16 reps (8 reps each side, heavy)
      Sledgehammer VS Tire - 20 seconds each side
      Goblet Squat - 20 reps
      Double Under - 40 reps
      Plate Pull - 40 feet
      REST one minute

6/2/20

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Banded Pull Apart - 15 reps

#1  BB Clean Grip Deadlift - 1 set x 10 reps
      Work up to a moderately heavy set of 10 reps.
      Go heavier than 5/27, but leave room to go up on 6/8.

#2  Start a timer.
      On EVEN minutes, do 8 Burpees.
      On ODD minutes, in any order and any combination, do:
            BB Row at 135 lbs - 40 reps
            Medicine Ball Wall Ball - 40 reps

      You are done with #2 when you finish all reps of BB Row and Wall Ball. 

6/1/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Goblet Squat - 10 reps (light weight)

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 75% of 1 Rep Max
      Set 2 - 6 reps at 85%
      Sets 3 and 4 - 6 reps at 75%

#2  This is continuous work:
      Tire Pull - 50 meters with 50 lbs, then begin 10 rounds of:
      Pullup                                                                10-9-8-7-6-5-4-3-2-1 rep
      Hand Release Pushup                                      1-2-3-4-5-6-7-8-9-10 reps
      Air Squat                                                           9-10-11-12-13-14-15-16-17-18 reps
      Unweighted BB Standing Shoulder Press      10-9-8-7-6-5-4-3-2-1 rep

      Round 1 is 10 pullups, 1 pushups, 9 air squats, and 10 shoulder presses.
      Round 2 is 9 pullups, 2 pushups, 10 air squats, and 9 shoulder presses, etc.  

      When you are finished with the 10 rounds, immediately do another rep
      of tire pull for 50 meters with 50 lbs in the tire.

#3  BB Incline Bench Press
      1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps.
      Go heavier than your sets of 12, 9, and 6 from 5/26/20.