3/21/22

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 9 reps

Start light then add weight each set.

#2  With a partner, in 12 minutes, do as many 

rounds as you can of:

Burpee - 8 reps

BB Row - 8 reps

ALTERNATE WHOLE ROUNDS.  One partner is

working at a time.

Partner A does 8 burpees and 8 rows. Then

Partner B does 8 burpees and 8 rows, etc. 

3/20/22

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 6 reps.

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

#2  Do one round of:

Pushup - 60 reps

Run 600 meters

DB Ground to Overhead - 20 reps each side

Plank - 2 minutes (elbows and toes)

DB Row - 30 reps each side

DB Thruster - 40 reps

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

Finish all reps, or distance, of each exercise, before moving

on to the next exercise.

#3  BB Deadlift

3 sets x 6 reps

Same weight all 3 sets.

3/18/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 10 reps

Start light then add weight each set.

#2  This is continuous work.

In any order and any combination, do:

Goblet Squat - 75 reps

Inverted Row - 50 reps

Seated DB Shoulder Press - 50 reps

DB Hammer Curl - 50 reps

BB Nosebreaker - 50 reps

Toes to Bar - 25 reps

3/17/22

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press 

4 sets x 6 reps at 77.5% of 1RM

1 set x as many reps as you can at 77.5%

#2  This is 10 rounds of continuous work.

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

Pushup            6-7-8-9-10-11-12-13-14-15 reps

Air Squat        11-12-13-14-15-16-17-18-19-20 reps

Round 1 is 1 pullup, 6 pushups, 11 air squats.

Round 2 is 2 pullups, 7 pushups, 12 air squats, etc.

Start a timer at the beginning of round 1.

Every third minute (0:00, 3:00, 6:00, etc.) do 

DB Farmer's Carry for 50 meters, until you 

complete all 10 rounds.

#3  BB Bench Press - PAUSE + NEGATIVES

5 sets x 4 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.

3/15/22

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  Start a timer.

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

Double Under - 80 reps

Medicine Ball Wall Ball - 60 reps

DB Row - 40 reps each side

Sledgehammer VS Tire - 20 reps each side

ODD minutes - DB Ground to Overhead - 5 reps each side

You are done when you finish all reps of double under,

wall ball, row, and sledgehammer.

3/14/22

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 heavy set of 10 reps.

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

#2  Do 7 rounds of:

EVEN minutes - Burpees      15-13-11-9-7-5-3 reps

ODD minutes - Run               100-100-100-150-150-200-200 meters

At 0:00 do 15 Burpees.  At 1:00 run 100 meters.

At 2:00 do 13 Burpees.  At 3:00 run 100 meters, etc. 

No specific time for the runs.

#3  BB Deadlift

2 sets x 8 reps

Same weight for both sets.

3/12/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 10 reps

Start light then add weight each set.

#2  This is 3 rounds of continuous work:

American Kettlebell Swing       25-20-15 reps

Standing BB Curl                      20-15-10 reps

DB Thruster                               15-20-25 reps

DB Row                                       10-15-20 reps each side

Plank (elbows and toes)              1 minute each round