11/10/22

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

Do as many warmup reps and sets as you like.

Then do 5 sets x 6 reps at the same weight.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. do Tire Pull for 30 seconds

At 2:00, 6:00, 10:00 etc. do Seated DB Shoulder Press - 12 reps

When you are not doing tire pulls or shoulder presses, in any

order and any combination, do:

Air Squat - 75 reps

BB Row - 50 reps

BB Nosebreaker - 50 reps

BB Curl - 50 reps

11/9/22

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 with a 2 second PAUSE at the bottom of each rep

4 sets x 5 reps

Start light then add weight each set.

#2  This is continuous work.  Do 6 rounds of:

Run 150 meters

Burpee - 10 reps

Then immediately begin 6 rounds of:

Goblet Squat - 24 reps

Pullup - 12 reps

11/7/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 8 reps each side

Same weight all 5 sets.  Go heavier than 11/1/22.

#2  This is continuous work. 

In any order and any combination, do:

DB Thruster                       60 reps

Plank                                   3 minutes (elbows and toes)

Sledgehammer VS Tire     30 reps each side

Air Squat                            90 reps

BB Row                               60 reps

Double Under                     150 reps

11/6/22

With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press with a 2 second PAUSE at the

bottom of each rep - 5 sets x 6 reps

Start with a light weight then add weight each set.

#2  In 20 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball         12-13-14 reps...

Pullup                                       8-9-10 reps...

Run                                           150 meters each round

BB Deadlift                               4-5-6 reps...

Pushup                                      16-17-18 reps...

DB Suitcase Carry                   50 meters each round

Add one rep each round, to each exercise.

Run and suitcase carry are the same distance each round.

Suitcase carry is one DB.  Switch hands at 25 meters.

11/4/22

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 - 5 sets x 9 reps

Same weight all 5 sets.

#2  In any order and any combination, do:

BB Row - 60 reps

BB Nosebreaker - 60 reps

Air Squat - 120 reps

REST 2 minutes.  

Then, in any order and any combination, do:

BB Push Press - 60 reps

DB Hammer Curl - 60 reps

Tire Pull - 150 meters with 50 pounds in the tire

11/3/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  Continuous work. Do 3 rounds of:

Bumper Plate Overhead Walk    100 meters

DB Ground to Overhead              12 reps each side

Pullup                                             20 reps

Sledgehammer VS Tire                12 reps each side

Burpee                                            20 reps

Inverted Row                                 20 reps

Pushup                                            40 reps

Goblet Squat                                  40 reps

11/1/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 8 reps each side

Same weight all 5 sets.

#2  This is 6 rounds of continuous work.

Round 1 - Do F

Round 2 - Do E and F

Round 3 - Do D, E and F

Round 4 - Do C, D, E and F

Round 5 - Do B, C, D, E and F

Round 6 - Do A, B, C, D, E and F

A) 24" Box Jump            25 reps

B) DB Farmer's Walk    150 meters

C) Double Under             45 reps

D) Plank                           45 seconds

E) BB Row                       12 reps

F) DB Thruster               10 reps