3/3/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Start light then add weight each set.

#2  This is continuous work.

In any order and any combination, do:

Sledgehammer VS Tire - 10 swings each side

DB Ground to Overhead - 20 reps each side

DB Row - 30 reps each side, 60 lbs or heavier

DB Thruster - 40 reps

Double Under - 50 reps

3/2/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Back Squat - work up to a moderate set of 10 reps

Somewhere around 60-65% of 1RM.  Not a 10 rep max.

Then take off 10% of the weight you used for set 1 and do

3 more sets x 10 reps.

#2  Start a timer.

EVEN minutes (0:00, 2:00, 4:00) - Med Ball Wall Ball - 20 reps

ODD minutes (1:00, 3:00, 5:00) - Pullup - 15 reps

EVEN minutes (6:00, 8:00, 10:00) - Air Squat - 30 reps

ODD minutes (7:00, 9:00, 11:00) - Seated DB Shoulder Press - 20 reps

EVEN minutes (12:00, 14:00, 16:00) - Burpee - 15 reps

ODD minutes (13:00, 15:00, 17:00) - Cable Row - 20 reps at 100 lbs

#3  BB Deadlift - 2 sets x 10 reps

Same weight for both sets.

Go heavier than 2/24/22.

2/28/22

Warmup - Do 2 rounds of:

Cable Row - 15 reps (light weight)

Unweighted BB Standing Shoulder Press - 15 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Start light, then add weight each set.

#2  This is continuous work.

Do 2 rounds of:

DB Farmer's Walk - 150 meters

Goblet Squat - 50 reps

Pullup - 25 reps

Pushup - 50 reps

REST at least one minute between rounds. 

2/27/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press 

4 sets x 8 reps at 70% of 1RM

1 set x as many reps as you can at 70%

#2  This is continuous work.

Do 4 rounds of:

Burpee - 10 reps

DB Row - 10 reps each side

DB Thruster - 10 reps

Inverted Row - 10 reps

BB Nosebreaker - 10 reps

DB Hammer Curl - 10 reps (both arms same time)

Run 200 meters

#3  BB Bench Press - PAUSE + NEGATIVES

4 sets x 5 paused reps + 1 negative rep

PAUSE at the bottom of each rep for 2 seconds.

On the NEGATIVE rep, take 10 seconds to lower the weight,

and have your spotter help you rerack it.

Start light then add weight each set. 

2/25/22

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 for sets 2 and 3.

Finish heavier than your top set from 2/19/22.

#2  This is continuous work.  

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

Air Squat - 30 reps

DB Bench Press - 15 reps

Pullup - 10 reps

Double Under - 30 reps

American Kettlebell Swing - 15 reps

DB Lateral Raise - 10 reps

2/24/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Back Squat - regular tempo

1 set x 20 reps at 50% of 1RM + 20 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 your top set from 2/18/22.

#3  Start a timer.

EVEN minutes - In any order any combination, do:

Goblet Squat - 60 reps

Pushup - 60 reps

DB Row - 40 reps each side

Sledgehammer VS Tire - 20 reps each side

ODD minutes - Medicine Ball Wall Ball - 8 reps

#4  BB Deadlift - 2 sets x 10 reps

Same weight both sets.

Go heavier than 2/18/22.  

2/22/22

Warmup - Do 2 rounds of:

Cable Row - 15 reps (light weight)

Unweighted BB Standing Shoulder Press - 15 reps

Air Squat - 15 reps

#1  BB Row - 3 sets x 15 reps

Start light then add weight for sets 2 and 3.

#2  Run 400 meters, then immediately begin:

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

Pullup       10-9-8-7-6-5-4-3-2-1 rep

Do 1 pullup, then 10 burpees, then 2 pullups, then 9 burpees, etc.

Then immediately run 400 meters.

Run the 400s in less than 2 minutes.