1/31/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps, 

rounds 1-4, height is 30" and do 3 reps

rounds 5-7, add height and do 2 reps

rounds 8-10, add height again and do 1 rep

#2  Do 50 Double Unders.

Then immediately begin 4 rounds of:

BB Row - 10 reps

Medicine Ball Wall Ball - 20 reps

REST two minutes.

Then do 50 more Double Unders.

Then immediately begin 4 rounds of:

Pushup - 20 reps

Air Squat - 30 reps

1/29/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

#2  This is 6 rounds.

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

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

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) Tire Pull - 100 meters with 50 lbs in the tire (walking backward)

B) Air Squat - 50 reps

C) Seated DB Shoulder Press - 20 reps

D) Run 150 meters

E) American Kettlebell Swing - 12 reps

F) Inverted Row - 10 reps (heels on a bench)

REST one minute between rounds.

1/28/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - 4 sets x 10 reps at 60% of 1RM

#2  Start a timer.

Burpee - 10 reps at 0:00, 4:00, 8:00, etc.

BB Ground to Overhead (135 lbs) - 5 reps at 2:00, 6:00, 10:00, etc.

When you are not doing burpees or ground to overheads, in any 

order and any combination, do:

Cable Row - 60 reps at 100 lbs

Pushup - 60 reps

Goblet Squat - 60 reps

Double Under - 120 reps

1/26/22

Warmup - Do 2 rounds of:

DB Row - 9 reps each side (light weight)

Pushup - 12 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press 

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 more sets x 3 reps.

#2  Run 800 meters, then immediately begin:

Pullup                 1-2-3-4-5-6-7-8-9-10-11 reps

DB Thruster      11-10-9-8-7-6-5-4-3-2-1

Do 1 pullup, 11 thrusters, 2 pullups, 10 thrusters, etc.

1/25/22

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

Row - 10 reps

Standing 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 1RM

#1  BB Back Squat - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 more sets x 3 reps.

#2  Do 3 rounds of:

Burpee - 20 reps

Sledgehammer VS Tire - 10 reps each side

Air Squat - 40 reps

Pushup - 30 reps

DB Ground to Overhead - 10 reps each side

BB Row - 20 reps

REST at least one minute between rounds.

1/23/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets. 

#2  Start a timer.

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

BB Deadlift - 20 reps at 225 lbs

Air Squat - 120 reps

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

Pullup - 40 reps

Pushup - 80 reps

You are done with #2 when you finish all reps of deadlift,

air squat, pullup, and pushup.

1/22/22

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 

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Back Squat - 6 sets x 2 reps

Weight for all sets is 90% of your top weight from 1/19/22.

#3  With a partner, in 15 minutes, do as many rounds as you 

can of:

Run 100 meters

DB Farmer's Walk - 50 meters

DB Bench Press - 15 reps

DB Thruster - 12 reps

BB Row - 9 reps

DB Hammer Curl - 12 reps

American Kettlebell Swing - 15 reps

Partners ALTERNATE EXERCISES.  Partner A runs, then 

Partner B does farmer's walk.  Partner A does DB bench, then

Partner B does DB thrusters, etc.