9/17/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start with a moderate weight, then add

weight each set.

#2  This is continuous work.

In any order and any combination, do:

Strict Pullup - 40 reps

DB Thruster - 40 reps

BB Curl - 40 reps

BB Push Press - 40 reps

Inverted Row - 40 reps

Bumper Plate Overhead Walk - 200 meters

9/16/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

5 sets x 6 reps

Start somewhat light then add weight each set.

Finish heavier than your top set of 9 reps from 9/10/22.

#2  In 18 minutes, with a partner, do as many rounds 

as you can of:

Run 100 meters

Tire Pull - 25 meters with 50 lbs in the tire

BB Ground to Overhead - 4 reps at 135 lbs

DB Row - 12 reps at 60 lbs or heavier

Burpee - 12 reps

24" Box Jump - 12 reps

Sledgehammer VS Tire - 8 reps each side

Only one partner is working at a time.

ALTERNATE EXERCISES between partners.

Partner A runs, then Partner B does tire pull.

Partner A does ground to overhead, then Partner B rows, etc.

9/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  Start a timer.

EVEN minutes - American Kettlebell Swing - 10 reps

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

Goblet Squat - 50 reps

DB Incline Bench Press - 50 reps

Cable Row - 50 reps at 100 lbs

Double Under - 75 reps

During even minutes, you only do the kettlebell swings.

You are done when you finish all reps of goblet squat, 

incline bench press, row, and double under.  

9/13/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

4 sets x 8 reps

Set 1 - 8 reps at 90% of goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than 9/7/22.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F.

Round 2 - Do A, B, C, D and E.

Round 3 - Do A, B, C and D.

Round 4 - Do A, B and C.

Round 5 - Do A and B.

Round 6 - Do A.

A) DB Ground to Overhead - 7 reps each side

B) Medicine Ball Wall Ball - 12 reps

C) DB Row - 15 reps each side

D) Pushup - 30 reps

E) Air Squat - 50 reps

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

9/11/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Start with a moderate weight then add weight each set.

Finish heavier than 9/5/22.

#2  Do 5 rounds of:

BB Curl                                        20-16-12-8-4 reps

Standing BB Shoulder Press      4-8-12-16-20 reps

Then REST 1 minute, then do 2 rounds of:

Strict Pullup - 15 reps

BB Overhead Walk - 50 meters

Then REST 1 minute, then do 5 rounds of:

Inverted Row      20-16-12-8-4 reps 

DB Thruster        4-8-12-16-20 reps

9/10/22

With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

4 sets x 9 reps

Start somewhat light, then add weight each set.

Finish heavier than your top set from 9/4/22.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. - Run 150 meters

At 2:00, 6:00, 10:00, etc. - Tire Pull (as far as you can in 30 seconds)

When you are not running or pulling the tire, in any order and any

combination, do:

Burpee - 60 reps

DB Row - 60 reps each side (60 pounds or heavier)

You are done when you finish all reps of burpee and row.

Tire pull is walking backward, with 50 lbs in the tire.

9/8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  Do 2 rounds of:

BB Nosebreaker - 15 reps

Goblet Squat - 20 reps 

REST one minute

DB Incline - 20 reps

Cable Row - 20 reps at 100 lbs

REST one minute

Double Under - 50 reps

American Kettlebell Swing - 25 reps

REST one minute