3/11/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (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 75% of 1RM

1 set x as many reps as you can at 75%

#2  Start a timer.

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

BB Deadlift - 20 reps (you pick the weight)

Air Squat - 120 reps

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

Pullup - 40 reps

Pushup - 80 reps

You are done when you finish all reps of pushup, pullup,

air squat and deadlift.

#3  BB Incline Bench Press

4 sets x 8 reps

Start light then add weight each set.  

3/9/22

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 - 4 sets x 12 reps

Start light then add weight each set.

#2  This is continuous work.   

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

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

Run 200 meters

DB Shrug - 20 reps

Goblet Squat - 20 reps

Cable Row - 10 reps

3/8/22

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 moderately heavy set of 10 reps.

Go heavier than 3/2/22.

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

#2  This is continuous work.

Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Air Squat - 60 reps

Pushup - 50 reps

Pullup - 40 reps

Medicine Ball Wall Ball - 30 reps

DB Hammer Curl - 20 reps

BB Ground to Overhead - 10 reps

#3  BB Deadlift - 2 sets x 8 reps

Same weight both sets.

Go heavier than 3/2/22.

3/6/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Cable Row - 4 sets x 12 reps

Start light then add weight each set.

#2  This is continuous work.

Do 3 rounds of:

Burpee - 5 reps

DB Row - 10 reps each side

Burpee - 5 reps

DB Thruster - 15 reps

Burpee - 5 reps

Sledgehammer VS Tire - 10 reps each side

Burpee - 5 reps

Tire Pull - 25 meters with 50 lbs in the tire

3/5/22

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 72.5% of 1RM

1 set x as many reps as you can at 72.5%

#2  With a partner, in 15 minutes, do as many 

rounds as you can of:

Run 100 meters

Pullup - 10 reps

BB Row - 15 reps

DB Incline Bench Press - 15 reps

Pushup - 20 reps

Goblet Squat - 20 reps

Air Squat - 25 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

One partner is working at a time.

Partner A runs 100 meters, then Partner B does pullups.

Partner A does rows, then Partner B does DB incline.

Partner A does pushups, then Partner B does goblet squats.

Partner A does air squats, then Partner B runs, etc.

#3  BB Rack Press - 5 sets x 6 reps.

Start light then add weight each set.

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.