5/30/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Push Press - 12 reps
      Front Squat - 9 reps

#1  BB Row      4 sets x 6 reps
      The weight should be challenging but you are able to get all 6 reps.
      Use the same weight for all 4 sets.

#2  Do 2 rounds of:
      Plate Pull - 40 feet
      Prisoner Squat - 35 reps
      Sledgehammer VS Tire (vertical swing) - 30 seconds of work per side 
      Cable Row - 25 reps
      DB Incline Bench Press - 20 reps
      Pullup - 15 reps
      BB Thruster - 10 reps
      BB Clean Grip Deadlift - 5 reps at 90% of clean 1RM

      Rest 2 minutes between rounds.  

5/29/16

Warmup - Do 3 rounds of:
      BB Bench Press + Kettlebells - 10 reps
      DB Row - 10 reps per side (light weight)
      Unweighted BB Back Squat - 10 reps

      For the bench press + kettlebells, the kettlebells are hanging from
      the BB collars.

#1  BB Bench Press
      Work up to a max set of 7 reps.
      Then take off 10% and do 2 more sets x 7 reps.

#2  Every minute, on the minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
      Toes to Bar - 20 reps
      Kettlebell Upright Row - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

      You are done with #2 when you complete all reps of toes to bar,
      upright rows, air squats, and double unders.  You can do the exercises
      in any order.

#3  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.  

5/27/16

Warmup - Do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Push Press
      3 sets x 6 reps
      Weight should be challenging but you can complete all 6 reps
       Stick with the same weight for all 3 sets.

#2  In 10 minutes, do as many rounds as you can of:
      DB Lateral Raise - 20 reps
      24" Box Jump - 10 reps
      Seated DB Shoulder Press - 10 reps
      Run 200 meters

5/26/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps

#1  BB Clean and Jerk (split or power)
      Every minute on the minute, do 1 rep at 75% of clean 1RM
      Do 10 total reps.

#2  BB Front Squat      3 sets x 6 reps at 75% of front squat 1RM

#3  BB Clean Pulls     4 sets x 3 reps at 100% of clean 1RM

#4  BB Row            1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster    10-9-8-7-6-5-4-3-2-1 rep

      Do 1 row, then 10 thrusters, then 2 rows, then 9 thrusters, then
      3 rows, etc.  

5/24/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 10 reps

#1  Strict Weighted Pullup      4 sets x 6 reps
      Use a weight that is challenging but you can get all 6 reps.
      Use the same weight for all 4 sets.

#2  In any order, in any combination, complete:
      Burpee - 25 reps
      BB Row - 50 reps
      American Kettlebell Swing - 75 reps
      Air Squat - 100 reps

      Break this up however you like, just try to work quickly 
      to complete all reps.  

5/23/16

Warmup - Do 3 rounds of:
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Incline Bench Press
      Work up to a max set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  This is two, 6 minute rounds.
      Rest 2 minutes between rounds.
      For each round, do as many quality reps as you can of:
      Double Under - 30 reps
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      EZ Curl Bar Nosebreaker - 15 reps
      Pullup - 10 reps
      Rack Press - 5 reps

      Start Round 2 back at Double Unders.

5/21/16

Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      
#1  Do 4 rounds of:
      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Do all 9 reps without setting the bar down.  Add weight by feel.

#2  Do 3 rounds of:
      BB Ground to Overhead - 5 reps
      Seated DB Shoulder Press - 10 reps
      Cable Row - 15 reps
      Prisoner Squat - 20 reps
      DB Waiter's Walk - 100 meters

      Rest 1 minute between rounds.  
      For the waiter's walk, you have a DB in each hand.  Have your right hand
      overhead and your left hand by your side for the first 50 meters.  Then
      switch hands for the second 50 meters.