12/18/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to one moderately heavy set of 6 reps.

Go heavier than your top set from 12/12/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

#3  Start a timer.

EVEN minutes - In any order and any combination, do:

Medicine Ball Wall Ball - 25 reps

BB Nosebreaker - 25 reps

Pullup - 25 reps

DB Row - 25 reps each side

Pushup - 50 reps

Goblet Squat - 50 reps

ODD minutes - American Kettlebell Swing - 8 reps

You are done when you finish all reps of wall ball, nosebreaker,

pullup, DB row, pushup and goblet squat.

12/17/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 6 reps

Go heavier than your top set of 9 reps from 12/11/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/14/21.

#3  Do 3 rounds of:

BB Rack Press          7 reps 1st rd - 5 reps 2nd rd - 3 reps 3rd rd

Cable Row                20 reps

Double Under           40 reps

Toes to Bar               10 reps

Air Squat                  30 reps

DB Hammer Curl     10 reps

BB Rack Press          same weight as the start of round, do as many reps as you can

REST between rounds.  At least 2 minutes.  You pick the weight for rack press

each round.  You can go heavier each round or stay at the same weight.  

12/15/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/9/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the 

floor.  Slow and controlled.  Start light, then add weight for sets 2, 3 and 4.

#3  Continuous work.  In any order and any combination, do:

DB Ground to Overhead - 10 reps each side

24" Box Jump - 20 reps

BB Push Press - 30 reps

Sledgehammer VS Tire - 40 reps (20 each side)

DB Alternating Bench Press - 50 reps (25 each side)

Air Squat - 60 reps 

12/14/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 3 more sets x 9 reps

#2  BB Bench Press  - 3 sets x 9 reps 

Weight for all 3 sets is 90% of your top weight from 12/11/21.

#3  Do 3 rounds of:

Run 200 meters

Burpee - 15 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

BB Row - 15 reps

Pushup - 20 reps

After the 3 rounds, REST one minute.

Then do 3 rounds of:

Goblet Squat - 20 reps

Pullup - 15 reps

12/12/21

Warmup - Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

#1  BB Deadlift - work up to one heavy set of 8 reps.

Go heavier than your top set from 12/6/21.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.

#3  This is 5 rounds. 

Round 1 - Do A, B, C, D, and E.

Round 2 - Do B, C, D and E.

Round 3 - Do C, D and E.

Round 4 - Do D and E.

Round 5 - Do E.

A) Double Under - 60 reps

B) Plank - 30 seconds (elbows and toes)

C) Air Squat - 20 reps

D) Cable Row - 15 reps

E) DB Thruster - 12 reps

Rest one minute between rounds. 

12/11/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 9 reps

Go heavier than your top set from 12/5/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/8/21.

#3  This is continuous work.  Do 5 rounds of:

Pushup                  16-18-20-22-24 reps

DB Row                 10 reps each round

Goblet Squat          16-18-20-22-24 reps

Run 200 meters     same distance each round

12/9/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/3/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the

floor.  Slow and controlled, start light and then add weight for sets 2, 3, and 4.

#3  This is continuous work.  In 12 minutes, do as many rounds as you can of:

BB Row - 8 reps

Standing BB Shoulder Press - 8 reps

BB Back Squat - 8 reps

Sledgehammer VS Tire - 12 swings each side

Tire Pull - 25 meters with 50 lbs in the tire, walking backward

Run 100 meters

For the BB Row, BB Shoulder Press and BB Back Squat, use the same BB

and the same weight.  Try not to set the barbell down when transitioning

from row to press to squat.  This should be pretty light.