2/21/22

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 

3 sets x 10 reps at 67.5% of 1RM

1 set x as many reps as you can at 67.5%

#2  Do one round of:

Bumper Plate Overhead Walk - 200 meters

Cable Row - 40 reps at 100 lbs

Pushup - 70 reps

Air Squat - 100 reps

DB Ground to Overhead - 20 reps each side

#3  BB Incline Bench Press

3 sets x 10 reps

Start light then add weight each set.  

2/19/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Start light, then add weight each set.  Finish heavier than

the weight you used for all 3 sets on 2/13/22.

#2  Start a timer.  In any order and any combination, do:

BB Ground to Overhead - 8 reps at 135 lbs

24" Box Jump - 16 reps

Pullup - 24 reps

Goblet Squat - 32 reps

Seated DB Shoulder Press - 40 reps

At 3:00, 6:00, 9:00, etc. do 9 Burpees, until you complete 

all reps of ground to overhead, box jump, pullup, goblet

squat, and seated DB shoulder press.

2/18/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps

#1  BB Back Squat - regular tempo

1 set x 20 reps at 50% of 1RM + 10 lbs

#2  BB Back Squat - 5 seconds to lower the weight each rep,

pause 2 seconds at the bottom of each rep, then regular tempo

on the way up

3 sets x 5 reps

Start light then add weight each set.

Finish heavier than 2/12/22.

#3  This is continuous work.

In 12 minutes, do as many rounds as you can of:

DB Row      8-10-12-14... reps each side (add 2 reps each round)

Pushup       16-20-24-28... reps (add 4 reps each round)

Air Squat   20-24-28-32... reps (add 4 reps each round)

Tire Pull     25 meters with 50 lbs in tire (same distance each round)

Run             200 meters (same distance each round)

Walk backward for the tire pull.

#4  BB Deadlift - 2 sets x 12 reps

Same weight both sets.  Go heavier than 2/12/22.

  

2/16/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  Cable Row - 3 sets x 15 reps

Same weight all 3 sets.

#2  Start a timer.

EVEN minutes - DB Hammer Curl - 8 reps

ODD minutes - BB Nosebreaker - 8 reps

When you are not doing curls or nosebreakers, 

in any order and any combination, do:

Goblet Squat - 80 reps

Pullup - 50 reps

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

pullup and goblet squat.

2/15/22

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

3 sets x 10 reps at 65% of 1RM

1 set x as many reps as you can at 65%

#2  This is 5 rounds.

R1 - Do A

R2 - Do A and B

R3 - Do A, B and C

R4 - Do A, B, C and D

R5 - Do A, B, C, D, and E

A) Standing BB Shoulder Press - 12 reps

B) BB Row - 15 reps

C) Burpee - 20 reps

D) Double Under - 30 reps

E) Air Squat - 60 reps

REST one minute between rounds.

#3  BB Rack Press

4 sets x 8 reps

Start light then add weight each set. 

2/13/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Standing BB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.

#2  This is 8 rounds.

With a partner, alternate whole rounds of:

Pullup - 8 reps

Medicine Ball Wall Ball - 12 reps

Only one partner is working at a time. 

Partner A does 8 pullups and 12 wall balls, then Partner B

does 8 pullups and 12 wall balls.

2/12/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Back Squat - Regular tempo 

1 set x 20 reps at 50% of 1RM

#2  BB Back Squat - 5 seconds to lower the weight each rep, 

pause 2 seconds at the bottom of each rep

3 sets x 5 reps - Start light then add weight for sets 2 and 3.  

#3  Do 2 rounds of:

DB Row - 15 reps each side

Double Under - 50 reps

Pushup - 25 reps

American Kettlebell Swing - 25 reps

REST one minute

Air Squat - 40 reps

Plank - 60 seconds

BB Row - 20 reps 

DB Thruster - 20 reps

REST one minute

#4  BB Deadlift - 2 sets x 12 reps

Same weight both sets.  Moderately heavy.