3/10/24

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  Seated DB Shoulder Press - 4 sets x 10 reps

Same weight all 4 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker             12 reps

Standing BB Curl                         12 reps

REST at least 2 minutes between rounds.

#3  This is continuous work.  

Do 3 rounds of:

24" Box Jump                                  15 reps

Standing BB Shoulder Press           15 reps

Then do 3 rounds of:

Pullup                    15 reps

Goblet Squat         25 reps

Then do 3 rounds of:

Inverted Row          20 reps

Burpee                   20 reps

3/9/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1 BB Tempo PAUSE Back Squat - 3 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up. Start with a moderate weight

then add weight for sets 2 and 3.

Set 4 is regular tempo Back Squat, do 1 set x 15 reps. Go as heavy

as you can.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light. 

Not touch and go.  Reset your start position for each rep. 

#3  In 8 minutes, do as many rounds as you can of:

Run                                          100 meters

DB Row                                    8 reps

Medicine Ball Wall Ball           12 reps

Double Under                          24 reps

DB Farmer's Walk                   50 meters

Pushup                                    18 reps

REST 2 minutes, then in 12 minutes, do as many rounds as you can of:

Run                                         150 meters

DB Row                                   12 reps

Medicine Ball Wall Ball           18 reps

Double Under                          36 reps

DB Farmer's Walk                   75 meters

Pushup                                   27 reps

3/7/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 30 reps

Break it up however you want.

PAUSE for one second at the bottom of each rep,

and for one second at the TOP.  Get as high over the bar

as you can each rep.  

#2  BB Row - 4 sets x 10 reps

Same weight all 4 sets.  

#3  Do 2 rounds of:

DB Hammer Curl                              30-15 reps

Close Grip Pushup                            50-25 reps

Air Squat                                            70-35 reps

Plank (elbows and toes)                    90 seconds both rounds

Bumper Plate Overhead Walk        50-150 meters

Sledgehammer VS Tire                    8-16 reps each side

DB Thruster                                      20-40 reps

3/6/24

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 - 4 sets

Sets 1,2 and 3 - do 8 reps with a 2 second PAUSE at the bottom of each rep

Start somewhat light then add weight for sets 2 and 3.  Try to finish heavier

than 2/29/24.

Set 4 - regular tempo, as many reps as you can at 70% of 1RM

#2  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

Start somewhat light then add weight for sets 2 and 3.

One rep = all the way down, halfway up, all the way down, then all the way up.

#3  This is 6 rounds of continuous work.

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

Round 2 is B, C, D, E and F

Round 3 is C, D, E and F

Round 4 is D, E and F

Round 5 is E and F

Round 6 is F

A) Goblet Squat                              50 reps

B) Pushup                                       40 reps

C) American Kettlebell Swing         20 reps

D) Inverted Row                              15 reps

E) Burpee                                        12 reps

F) BB Ground to Overhead             3 reps

3/4/24

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  Seated DB Shoulder Press - 4 sets x 10 reps

Same weight all 4 sets.

#2  Do 4 rounds of:

EZ Curl Bar Nosebreaker        12 reps

Standing BB Curl                    12 reps

REST at least 2 minutes between rounds.  

#3  This is with a partner.  Each partner will do:

Run                                            6 sets x 100 meters

DB Row                                      5 sets x 12 reps

Medicine Ball Wall Ball              4 sets x 15 reps

Double Under                             3 sets x 45 reps

Only one partner is working at a time.

Partner A runs 100 meters, then Partner B runs 100 meters,

back and forth until each partner has done 6 sets.  Then move

on to the DB Row.  

3/3/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 3 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start somewhat light then

add weight for sets 2 and 3.

Set 4 is regular tempo, no pause.  Do 15 reps. Go heavier than 2/26/24.

#2  BB PAUSE Deadlift - 3 sets x 5 reps

PAUSE for 1 second right after you break contact with the floor, then 

for 1 second when the barbell is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position every rep. 

#3  In any order and any combination, do:

Air Squat                         125 reps

Close Grip Pushup          75 reps

Then in any order and any combination, do:

Plank                                    2 minutes and 30 seconds 

Sledgehammer VS Tire        30 reps each side

Then in any order and any combination, do:

DB Thruster                  50 reps

DB Suitcase Carry        300 meters (150m each hand)

Then do Tire Pull - 50 meters with 25 lbs in the tire.

3/1/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullups - 30 total reps

Break it up however you want.

PAUSE for one second at the BOTTOM of each rep, 

and for one second at the TOP. Get as high over the bar

as you can each rep.

#2  BB Row - 4 sets x 10 reps

Same weight each set.  

#3  Do 2 rounds of:

American Kettlebell Swing           30 reps

24" Box Jump                               20 reps

Burpee                                          25 reps

Inverted Row                                35 reps

Goblet Squat                                40 reps

Pushup                                         45 reps

REST 3 minutes between rounds.