10/21/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight for set 1.

Add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add 

weight each set.

#3  Do 3 rounds of:

DB Row                                      20 reps each side

Medicine Ball Wall Ball              20 reps

DB Farmer's Walk                      100 meters

DB Bench Press                         20 reps

Air Squat                                    40 reps

Plank (elbows and toes)             60 seconds

American Kettlebell Swing         20 reps

REST one minute between rounds.

10/20/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

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

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a heavy set of 3 reps

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

Set 2 - 3 reps at top weight

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 80% of top weight

Sets 1-5 are regular tempo

For set 6, take 5 seconds to lower the weight each rep,

PAUSE for 2 seconds in the bottom position, then regular

tempo on the way up.

#2  BB Incline Bench Press 

Sets 1-4, do 6 reps at regular tempo, same weight all 4 sets.

For set 5, take off 15% and do as many reps as you can. 

Take 5 seconds to lower the weight, PAUSE for 2 seconds

 in the bottom position, then regular tempo on the way up.

#3  Do one round of:

Sledgehammer VS Tire - 15 reps each side

DB Thruster - 25 reps

Then in any order and any combination, do:

24" Box Jump - 45 reps

Inverted Row - 60 reps

Then REST for one minute.

Then do one round of:

Sledgehammer VS Tire - 15 reps each side 

DB Thruster - 25 reps

Then in any order and any combination, do:

BB Row - 50 reps

Double Under - 150 reps 

10/18/23

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 - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps 

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. run 100 meters

At 2:00, 6:00, 10:00 etc. do 8 Burpees

When you are not running or doing burpees, in any order 

and any combination, do:

Pullup - 60 reps

Pushup - 120 reps

Goblet Squat - 120 reps

10/17/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 77.5% of 1RM

Set 2 - 3 reps at 87.5% of 1RM

Sets 3,4+5 - 3 reps at 77.5% of 1RM

Set 6 - 6 reps at 60% of 1RM, take 5 seconds to lower the

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

#3  In any order and any combination, do:

Air Squat                        125 reps

DB Farmer's Walk           250 meters

Then REST one minute.

Then in any order and any combination, do:

DB Ground to Overhead         40 reps each side

DB Bench Press                      80 reps

Then REST one minute.

Then in any order and any combination, do:

DB Row                                 50 reps each side

Medicine Ball Wall Ball          50 reps

10/15/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 BB Deadlift - 5 sets x 3 reps

Start with a moderate weight for set 1.

Add weight for sets 2, 3, 4 and 5.  Finish heavier

than your top set of 6 reps from 10/9/23.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add weight

each set.

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

Inverted Row - 20 reps

DB Thruster - 20 reps

Sledgehammer VS Tire - 10 reps each side

24" Box Jump - 15 reps

BB Row - 15 reps

Double Under - 50 reps

10/14/23

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 - goal for set 2 is a moderately heavy

set of 3 reps

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

Set 2 - 3 reps at top weight for today

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 80% of top weight

Sets 1-5 are regular tempo.

For set 6, take 5 seconds to lower the weight, PAUSE for

2 seconds in the bottom position, then regular tempo on

the way up.

#2  BB Incline Bench Press - same weight all 5 sets.

Sets 1-4, do 6 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up.  

#3  Do 4 rounds of:

Tire Pull                30-45-60-75 seconds with 25 lbs in tire

DB Row                 24-18-12-6 reps

Burpee                   6-12-18-24 reps

REST 2 minutes.  Then begin 4 rounds of:

Run                           100-150-200-250 meters

Pushup                      40-30-20-10 reps

Goblet Squat             10-20-30-40 reps

10/12/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

#1  BB Push Press - 5 sets x 6 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 4 sets x 12 reps

Same weight all 4 sets.

#3  Plate Front Raise - 4 sets x 12 reps

Same weight all 4 sets.

#4  This is 6 rounds.

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

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) Air Squat                                   60 reps

B) BB Row                                     30 reps

C) DB Bench Press                        20 reps

D) American Kettlebell Swing        20 reps

E) DB Hammer Curl                       15 reps

F) Medicine Ball Wall Ball              12 reps