5/10/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Bench Press (1.5 REP)

5 sets x 6 reps

Start light then add weight by feel.

One rep is all the way down to your chest, then halfway up,

then back down to your chest, then all the way up to lockout.  

#2  Start a timer.

EVEN minutes, in any order and any combination, do:

Pushup - 60 reps

Goblet Squat - 50 reps

BB Row - 40 reps

 

ODD minutes, in any order and any combination, do:

Pullup - 50 reps

Run - 400 meters

Burpee - 30 reps

You are done when you finish all reps, or distance, of 

each exercise.

5/8/22

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

Do as many warmup sets and reps as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  In 15 minutes, do as many rounds as you can of:

Air Squat                                         24-26-28 reps...

Cable Row                                       15 reps each round at 100 lbs

Bumper Plate Overhead Walk      50 meters each round

American Kettlebell Swing           16-18-20 reps...

BB Nosebreaker                              10 reps each round

DB Hammer Curl                           10 reps each round

Seated DB Shoulder Press              8-10-12 reps...

For the air squats, swings, and db shoulder press, add 2 reps 

each round until you hit 15 minutes.  

5/7/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Back Squat 

Do as many warmup sets and reps as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  This is continuous work.

In any order and any combination, do:

Sledgehammer VS Tire - 20 reps each side

DB Row - 50 reps each side (60 pound DB or heavier)

DB Thruster - 50 reps

DB Suitcase Carry - 200 meters (100 meters each hand)

Plank - 2 minutes (elbows and toes)

Tire Pull - 100 meters with 50 lbs in the tire, walking backward

5/5/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Start light then add weight each set.

#2  With a partner, for 3 rounds, alternate

whole rounds of:

Medicine Wall Ball - 12 reps

Run - 100 meters

Only one partner is working at a time.

Partner A does 12 wall balls and runs 100m.  Then

Partner B does 12 wall balls and runs 100m, etc. 

Then for 3 rounds, alternate whole rounds of:

BB Deadlift - 8 reps

BB Push Press - 8 reps

Then for 3 rounds, alternate whole rounds of:

Inverted Row - 12 reps

Double Under - 24 reps

5/4/22

Warmup - Do 2 rounds of:

DB Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Bench Press

Do as many warmup sets and reps as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  This is 6 rounds.

Round 1 is A, B, C, D, E and F.

Round 2 is B, C, D, E and F.

Round 3 is C, D, E and F.

Round 4 is D, E and F.

Round 5 is E and F.

Round 6 is F.

A) Pushup - 60 reps

B) Goblet Squat - 30 reps

C) Cable Row - 20 reps

D) Burpee - 15 reps

E) Pullup - 12 reps

F) DB Bench Press - 10 reps

This is continuous work. 

5/2/22

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 - 6 sets x 3 reps

Start light then try to add weight each set.

#2  Start a timer.

At 0:00, 3:00, 6:00, etc., do:

DB Row - 10 reps each side at 60 lbs or heavier

Seated DB Shoulder Press - 15 reps

Air Squat - 20 reps

When you are not doing rows, presses, or air squats, 

in any order and any combination, do:

American Kettlebell Swing - 45 reps

Run - 450 meters

5/1/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Back Squat 

Work up to a heavy set of 2 reps

Go heavier than your top set from 4/25/22.

Then take off 10% and do 6 more sets x 2 reps.

#2  This is continuous work.

Do one round of:

DB Farmer's Carry - 200 meters

Double Under - 100 reps

Sledgehammer VS Tire - 25 reps each side

DB Thruster - 40 reps

BB Row - 40 reps

Complete all reps or distance of each exercise 

before you move on to the next exercise.