2/11/24

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

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  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  With a partner, do 4 rounds of:

Pushup                                     25 reps

Run                                           200 meters

DB Farmer's Carry                50 meters

Double Under                          36 reps

Medicine Ball Wall Ball          18 reps

BB Row                                    18 reps

Only one partner is working at a time.

Partner A does 25 pushups, then Partner B does 25 Pushups.

Partner A runs 200 meters, then Partner B runs 200 meters, etc.

2/9/24

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 - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raise.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.

#3  In any order and any combination, do:

Standing BB Curl - 50 reps

Air Squat - 150 reps

Then, in any order and any combination, do:

24" Box Jump - 45 reps

DB Waiter's Walk - 300 meters (150 meters each side)

Then, in any order and any combination, do:

Pullup - 60 reps

DB Thruster - 60 reps

For the waiter's walk, you have a DB in each hand. One 

arm is at your side, the other arm is locked out overhead.

2/8/24

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  BB Romanian Deadlift - 5 sets x 6 reps

Moderate weight.  Same weight all 5 sets.

#3  Do 3 rounds of:

Pushup                                    20-30-40 reps

Goblet Squat                           20-30-40 reps

Inverted Row                           15-20-25 reps

Burpee                                     15-20-25 reps

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

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

2/6/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift

Do as many warmup reps and sets as you like.

Work up to a heavy set of 4 reps.

#2  DB Row - 4 sets x 9 reps each side

Same weight all 4 sets.  Heavy.

#3  This is 6 rounds of continuous work.

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) 24" Box Jump                            7 reps

B) BB Row                                     12 reps

C) Medicine Ball Wall Ball             15 reps

D) Double Under                            40 reps

E) DB Farmer's Walk                     150 meters

F) Run                                            600 meters

2/5/24

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 3 reps

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

Set 2                    3 reps at top weight for today

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

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  This is continuous work.  Do 2 rounds of:

DB Hammer Curl                               30-15 reps

Close Grip Pushup                            60-30 reps

American Kettlebell Swing                40-20 reps

Air Squat                                           40-80 reps

Pullup                                                20-40 reps

DB Thruster                                       20-40 reps

2/3/24

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 - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raises.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.  

#3  Start a timer.

PART A

0:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Burpees as you can, out of a total of 60 reps

5:00 - REST

6:00 - As many Inverted Rows as you can, out of a total of 60 reps

7:00 - REST

8:00 - As many Goblet Squats as you can, out of a total of 80 reps

9:00 - REST

10:00 - As many Pushups as you can out of a total of 80 reps

11:00 - REST

PART B

At 12:00, in any order and any combination, do:

DB Ground to Overhead                   40 reps minus how many reps you did in Part A

24" Box Jump                                  40 reps minus how many reps you did in Part A

Burpee                                              60 reps minus how many reps you did in Part A

Inverted Row                                    60 reps minus how many reps you did in Part A

Goblet Squat                                   80 reps minus how many reps you did in Part A

Pushup                                             80 reps minus how many reps you did in Part A

2/2/24

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 set 2 is a max set of 3 reps.

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

Set 2 - 3 reps at top weight for today

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

#2  BB Romanian Deadlift - 5 sets x 6 reps

Moderate weight - same weight all 5 sets.

#3  Do 4 rounds of:

BB Row                                     12-16-20-24 reps

Medicine Ball Wall Ball             12-16-20-24 reps

Double Under                            16-32-48-64 reps

DB Farmer's Walk                      100-125-150-175 meters

Run                                            100-200-300-400 meters