8/10/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 6 sets x 6 reps

Weighted if possible.  And try to add weight each set.

#2  Do 3 rounds of:

DB Ground to Overhead        10-15-20 reps each side

Double Under                         40-50-60 reps

Pushup                                   50-35-20 reps

Air Squat                                60-45-30 reps

Inverted Row                          10-20-30 reps

Medicine Ball Wall Ball          10-20-30 reps

8/9/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single.

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

#2  In 10 minutes, do as many rounds as you can of:

Tire Pull - 30 seconds as far as you can (25 lbs in tire)

Run - 150 meters

DB Suitcase Carry - 50 meters (1 DB, 25 meters each hand)

DB Thruster - 15 reps

REST one minute.

Then, in 10 minutes, do as many rounds as you can of:

BB Deadlift - 8 reps

24" Box Jump - 10 reps

DB Row - 12 reps each side

DB Bench Press - 14 reps

8/7/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

 

#1  Standing BB Shoulder Press

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

1 set x 2 reps

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. - Goblet Squat - 15 reps

At 2:00, 6:00, 10:00, etc. - BB Push Press - 12 reps

When you are not doing Goblet Squats or Push Press,

in any order and any combination, do:

DB Row - 60 reps each side

Burpee - 60 reps

DB Hammer Curl - 60 reps (both arms same time)

BB Nosebreaker - 60 reps

8/6/23

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

Goal for today is a max set of 3 reps.

Do as many warmup reps and sets as you like.

Set 1 - 3 reps at 90% of goal weight for today

Set 2 - 3 reps at goal weight for today

Sets 4, 5 and 6 - 3 reps back down at 90%

#2  In 7 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

Inverted Row - 15 minutes

Then rest for 1 minute.

Then, in 7 minutes, do as many rounds as you can of:

Air Squat - 30 reps

Pushup - 20 reps

Then, rest for 1 minute. 

Then, in 7 minutes, do as many rounds as you can of:

Double Under - 30 reps

DB Ground to Overhead - 10 reps each side

8/4/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Pullup - 6 sets x 6 reps

Weighted if possible.  And try to add weight each set.

#2  With a partner, Do:

Tire Pull                     150 total meters w/25 lbs

Run                             1000 total meters

BB Deadlift                70 total reps

DB Bench Press         120 total reps

DB Row                      120 total reps

DB Thruster              120 total reps

Number of reps/distance is the TOTAL for both partners.

For example, for the tire pull, each partner would do 75 meters.

Divide the reps/distance however you want.

Only one partner is working at a time. 

Finish the tire pull before you move on to the run.

Finish the run before you move on to the deadlift, etc. 

8/3/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Do as many warmup reps and sets as you like.

Work up to a heavy set of 2 reps.

Then take off 10% and do 5 more sets x 2 reps

#2  Do 3 rounds of:

American Kettlebell Swing        24 reps each round

BB Curl                                      24-18-12 reps

BB Push Press                           12-18-24 reps

DB Row                                      12 reps each round

REST 2 minutes, then:

Do 3 rounds of:

Goblet Squat                               30 reps each round

Cable Row                                   25-20-15 reps

Burpee                                         15-20-25 reps

Sledgehammer VS Tire                10 reps each side, each round

8/1/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Shoulder Press

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

1 set x 2 reps

Try to add weight each set.

#2  Do ONE round of:

Medicine Ball Wall Ball - 40 reps

Inverted Row - 40 reps

Air Squat - 120 reps

Pushup - 80 reps

Double Under - 150 reps

DB Ground to Overhead - 25 reps each side

Do all the wall balls before you move on to the rows.

Do all the rows before you move on to the air squats, etc.