4/10/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

5 sets x 4 reps at 87.5% of 1RM

1 set x as many reps as you can at 87.5%

#2  This is continuous work. Do one round of:

Double Under - 40 reps

Air Squat - 35 reps

Pushup - 30 reps

American Kettlebell Swing - 25 reps

Burpee - 20 reps

BB Row - 15 reps

Run 400 meters

BB Row - 15 reps

Burpee - 20 reps

American Kettlebell Swing - 25 reps

Pushup - 30 reps

Air Squat - 35 reps

Double Under - 40 reps

#3  BB Rack Press 

6 sets x 3 reps

Start light then add weight each set.

4/8/22

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 - 5 sets x 6 reps

Start light then add weight each set.

#2  Do 3 rounds of:

Sledgehammer VS Tire - 10 reps each side

Cable Row - 20 reps 

REST ONE MINUTE

Double Under - 40 reps

DB Thruster - 15 reps

REST ONE MINUTE

4/7/22

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 3 reps.

Go heavier than your top set of 6 reps from 4/1/22.

Then take off 10% and do 5 more sets x 3 reps.

#2  This is 10 rounds of continuous work.

BB Ground to Overhead   2 reps each round at 135 lbs

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

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

Air Squat                             16 reps each round

Round 1 is 2 reps ground to overhead, 6 pushups, 10 pullups, 16 air squats.

Round 2 is 2 reps ground to overhead, 7 pushups, 9 pullups, 16 air squats, etc.

#3  BB Deadlift - 4 sets x 4 reps

Same weight all 4 sets.

4/5/22

Warmup - Do 3 rounds of:

Pullup - 5 reps 

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start light then add weight each set.

#2  This is continuous work. Do one round of:

Double Under - 75 reps

BB Nosebreaker - 25 reps

Standing BB Curl - 25 reps

Medicine Ball Wall Ball - 25 reps

DB Row - 25 reps each side

24" Box Jump - 25 reps

DB Ground to Overhead - 15 reps each side

Finish all reps of each exercise before moving 

on to the next exercise.  

4/4/22

Warmup - Do 2 rounds of:

DB Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press

5 sets x 4 reps at 85% of 1RM

1 set x as many reps as you can at 85%

#2  Start a timer.  This is 4 rounds.

0:00 - Burpee                                  7-10-13-16 reps

1:00 - Tire Pull with 50 lbs           20-30-40-50 seconds (as far as you can)

2:00 - Goblet Squat                       13-16-19-22 reps

3:00 - Run                                       100-150-150-200 meters

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

Round 1 is 7 burpees, 20 sec tire pull, 13 goblet squats, 100 meter run

Round 2 is 10 burpees, 30 sec tire pull, 16 goblet squats, 150 meter run

Round 3 is 13 burpees, 40 sec tire pull, 19 goblet squats, 150 meter run

Round 4 is 16 burpees, 50 sec tire pull, 22 goblet squats, 200 meter run

#3  BB Bench Press - PAUSE + NEGATIVES

6 sets x 3 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.  

4/2/22

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 9 reps

Start light then add weight each set.

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

Plate Pull - 40 feet

Double Under - 30 reps

Sledgehammer VS Tire - 10 reps each side

DB Thruster - 15 reps

DB Row - 10 reps each side

4/1/22

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 6 reps.

Go heavier than your top set from 3/26/22.

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

#2  Do 3 rounds of:

Run 200 meters

Burpee - 15 reps

After the 3 rounds, REST at least ONE MINUTE.

Then do 3 rounds of:

Cable Row - 20 reps

Pushup - 20 reps

After the 3 rounds, REST at least ONE MINUTE.

Then do 3 rounds of:

Goblet Squat - 20 reps

Pullup - 10 reps

#3  BB Deadlift - 4 sets x 4 reps

Same weight all 4 sets.