12/1/23

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 - goal for set 2 is a moderately heavy set of 12

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.

#3  Start a timer.  Do one round of:

DB Ground to Overhead          25 reps each side

Pushup                                       50 reps

Pullup                                         50 reps

Air Squat                                   100 reps

Cable Row                                 50 reps

DB Thruster                              50 reps

Work EVEN minutes.

Rest ODD minutes. 

11/29/23

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

#3  With a partner do:

Medicine Ball Wall Ball           100 reps

Inverted Row                           100 reps

BB Nosebreaker                       80 reps

Goblet Squat                            120 reps

Double Under                           200 reps

Run                                           800 meters

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

For example, each partner would do 50 wall balls.

Break up the reps and distance however you want.

Finish all reps of each exercise before moving on

to the next exercise.  For example, the partners finish all 

100 reps of wall ball, then move on to the inverted row. 

ONLY ONE PARTNER IS WORKING AT A TIME. 

11/28/23

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

DB Row                                        10 reps each side

24" Box Jump                              10 reps

Tire Pull w/25 lbs in tire              30 seconds 

American Kettlebell Swing          20 reps

DB Hammer Curl                         15 reps

Burpee                                         15 reps 

11/26/23

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 11/20/23.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Do 3 rounds of:

Pullup                             20 reps

Pushup                           30 reps

Air Squat                        40 reps

Cable Row                      20 reps

DB Farmer's Walk           100 meters

DB Thruster                    20 reps

11/25/23

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 max set of 15 reps

Try to go heavier than 11/19/23.

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

Set 2 - 15 reps at top weight

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  This is 6 rounds.  

Round 1 is A, B, C, D, E and F.

Round 2 is A, B, C, D and E.

Round 3 is A, B, C and D.

Round 4 is A, B and C.

Round 5 is A and B.

Round 6 is A.

A) Medicine Ball Wall Ball        12 reps

B) Inverted Row                        12 reps

C) BB Nosebreaker                   15 reps

D) Plank (elbows + toes)           60 seconds

E) Double Under                        60 reps

F) Run                                        500 meters

11/23/23

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 raise, then

15 front raises, without setting the weight down.  

#3  In any order and any combination, do:

DB Row - 40 reps each side

24" Box Jump - 40 reps

Then, in any order and any combination, do:

Tire Pull w/25 lbs in tire        2 total minutes

DB Ground to Overhead        40 reps each side

Then, in any order and any combination, do:

BB Curl          60 reps

Burpee            60 reps

11/22/23

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

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Goal for today is a moderately heavy set of 15 reps.

Go heavier than 11/16/23.

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% of top weight

#2  BB Romanian Deadlift - 2 sets x 15 reps

Moderate weight.  Same weight both sets.

#3  Do 10 rounds of:

Pullup           1-2-3-4-5-6-7-8-9-10 reps

Pushup         11 reps each round

Air Squat      11-12-13-14-15-16-17-18-19-20 reps

REST 2 minutes

Then do 4 rounds of:

Cable Row                       12-16-20-24 reps

DB Suitcase Carry          100 meters (50m each hand)

DB Thruster                    12-16-20-24 reps

The DB Suitcase Carry is similar to farmer's carry, but

you just have one DB.  Switch hands at 50 meters.