11/10/23

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 70% 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  In 22 minutes, do as many rounds as you can of:

BB Deadlift               6

Burpee                      12

Pullup                       12

Goblet Squat            24

Tire Pull                    30 seconds w/ 25 lbs in tire

BB Push Press         12 reps

11/8/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight all 4 sets.

#2  Do 4 rounds of:

Cable Row                            15 reps

Medicine Ball Wall Ball         15 reps

Run                                       200 meters

REST one minute

DB Ground to Overhead - 20 reps each side

REST one minute.

Do 4 rounds of:

Inverted  Row    15 reps

Pushup              25 reps

Air Squat           35 reps

11/7/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 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

4 sets x 10 reps at 60% of 1RM

#2  Do 2 rounds of:

Bumper Plate Overhead Walk          100 meters

Sledgehammer VS Tire                    15 reps each side

DB Thruster                                     30 reps

BB Row                                            20 reps

Double Under                                   60 reps

DB Hammer Curl                              20 reps

Plank (elbows and toes)                   60 seconds

American Kettlebell Swing               30 reps

REST at least 2 minutes between rounds.  

11/5/23

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  BB Standing Shoulder Press - 6 sets x 3 reps

Start somewhat light then add weight each set.

#2  With a partner, do:

BB Deadlift                       70 reps

Plate Front Raise              80 reps

Pullup                               90 reps

Tire Pull w/25 lbs              100 meters

Burpee                              110 reps

DB Lateral Raise               120 reps

Goblet Squat                     130 reps

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

Only one partner is working at a time.  

Divide up the reps and distance however you want.

Finish all reps/distance of each exercise before you move on

to the next exercise.  

11/4/23

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

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 any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Inverted Row - 60 reps

Then in any order and any combination, do:

Air Squat -120 reps

Pushup - 80 reps

Then in any order and any combination, do:

Run - 800 meters

DB Row - 50 reps each side

11/2/23

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 6 sets x 2 reps

Start with a moderate weight.

Add weight for sets 2-6.

#2  Pullup - 5 sets x 6 reps

Weighted if possible.

Start light then add weight each set.

#3  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 Thruster                             10 reps

B) DB Hammer Curl                      12 reps

C) Double Under                           40 reps

D) Plank                                        60 seconds

E) 24" Box Jump                           25 reps

F) American Kettlebell Swing       40 reps

11/1/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 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  DB Incline Bench Press - 4 sets x 10 reps

Same weight all 4 sets.  Regular tempo all 4 sets.

#3  Do 3 rounds of:

Pushup                                    28-32-36 reps

DB Farmer's Walk                   100-150-200 meters

Goblet Squat                           24-28-32 reps

Inverted Row                           16-20-24 reps

Burpee                                     16-20-24 reps

Tire Pull w/25 lbs in tire           30-45-60 seconds

DB Ground to Overhead           12-16-20 reps