11/20/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.  Finish heavier than 11/14/23.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

PART A

0:00 - Run as far as you can, out of a total of 800 meters

1:00 - REST 

2:00 - As many double unders as you can, out of a total of 150 reps

3:00 - REST

4:00 - As many Medicine Ball Wall Balls as you can, out of a total of 70 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 70 reps

7:00 - REST

PART B

At 8:00 - in any order and any combination, do:

Run                                         800m minus how far you ran in PART A

Double Under                         150 reps minus how many reps you did in PART A

Medicine Ball Wall Ball         70 reps minus how many reps you did in PART A

Inverted Row                          70 reps minus how many reps you did in PART A

For the run, for example, if you ran 250 meters in PART A, you would have 

550 meters left over for part B.  If you did 60 double unders in PART A, you

would have 90 double unders left over for PART B.

PART B is continuous work.

11/19/23

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 - goal for set 2 is a heavy set of 15 reps

Try to go heavier than 11/13/23.

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90%

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.

#3  Do 4 rounds of:

DB Row                                    12 reps each round

Goblet Squat                           24 reps

Tire Pull w/25 lbs in tire        30 seconds, as far as you can

BB Ground to Overhead        8-6-4-2 reps

DB Farmer's Walk                  100 meters

Burpee                                      8-12-16-20 reps

11/17/23

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  Seated DB Shoulder Press - 3 sets x 15 reps

Same weight all 3 sets.

#2  Do 2 sets of:

DB Reverse Fly - 15 reps

DB Lateral Raise - 15 reps

DB Front Raise - 15 reps

One set is 15 reverse flies, then 15 lateral raises, then

15 front raises, without setting the weight down.

#3  Do 2 rounds of:

Plate Overhead Walk                  150-100 meters

Cable Row                                  20-40 reps

Pushup                                       50-30 reps

American Kettlebell Swing         20-40 reps

Air Squat                                     60-40 reps

Pullup                                          15-35 reps

11/16/23

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 moderate set of 15 reps

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  Start a timer.  Do 6 rounds of:

EVEN minutes - Run 100 meters in less than 20 seconds

ODD minutes - DB Thruster - 10 reps

The last round of thrusters starts at 11:00.  

At 12:00, begin 3 rounds of:

Double Under - 40 reps

Medicine Ball Wall Ball - 20 reps

Inverted Row - 20 reps

11/14/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

 At 0:00, 3:00, 6:00 etc. do 8 Burpees

When you are not doing Burpees, in any order

and any combination, do:

DB Row                            45 reps each side

Tire Pull w/25 lbs              2 total minutes

Pullup                               60 reps

DB Farmer's Walk            250 meters

Goblet Squat                    75 reps

11/13/23

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 - goal for set 2 is a heavy set of 15.

Try to leave one or two reps in the tank.  

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.  

#3  Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

Standing BB Shoulder Press       40 reps

Inverted Row                                60 reps

Air Squat                                      120 reps

Then REST 2 minutes.

Then do Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

DB Ground to Overhead           40 reps each side

Pushup                                     100 reps

Run                                           800 meters

11/11/23

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  Seated DB Shoulder Press - 4 sets x 12 reps

Same weight all 4 sets.

#2  Do 3 rounds of:

Double Under                           30-40-50 reps

EZ Curl Bar Nosebreaker      20-16-12 reps

Then do 3 rounds of:

Plank (elbows and toes)              40-60-80 seconds

American Kettlebell Swing        24-20-16 reps

Then do 10 rounds of:

DB Thruster          2-3-4-5-6-7-8-9-10-11 reps

BB Row                 11-10-9-8-7-6-5-4-3-2 reps