7/31/16

Warmup - Do 2 rounds of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  This is 20 total sets.  (10 sets of back squats and 10 sets of box jumps)
      EVEN minutes - BB Back Squat - 2 reps at 70% of back squat 1RM
      ODD minutes - Box Jump

      For the squat, PAUSE for 2 seconds at the bottom of the first rep only.
      Regular tempo on the second rep.

      For the first 4 sets of box jump - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For sets 8, 9, and 10 - 1 rep and add height to the box again

#2  BB Clean Grip Deadlift
      Work up to a 5 Rep Max

#3  This is 5 rounds.
      R1 - 0:00 - 10 reps BB Row, 14 reps DB Incline Bench Press, 18 Goblet Squats
      R2 - 3:00 - 12 reps BB Row, 16 reps DB Incline Bench Press, 20 Goblet Squats
      R3 - 6:00 - 14 reps BB Row, 18 reps DB Incline Bench Press, 22 Goblet Squats
      R4 - 9:00 - 16 reps BB Row, 20 reps DB Incline Bench Press, 24 Goblet Squats
      R5 - 12:00 - 18 reps BB Row, 22 reps DB Incline Bench Press, 26 Goblet Squats

      #3 is done when you complete all 5 rounds, or you can't complete the required
      reps before the start of the next round.  

      

7/29/16

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 15 reps
      Standing Shoulder Press - 10 reps
      Back Squat - 5 reps with a 2 second PAUSE at the bottom of each rep

#1  You have 5 minutes to hit a max set of unbroken Double Unders.
      (unbroken just means how many reps you can do in a row without
      messing up.)

#2  Cable Row
      This is 2 sets.  One set looks like this:
      Start with a weight you think you can get for 10 reps.  Your target is 10 reps,
      but do as many complete reps as you can.  Once you can't do any more
      complete reps, do 2 partial reps.  Then take off 20 lbs and again do as
      many complete reps as you can followed by 2 partial reps.
      Work hard on the partial reps!
      REST and then do one more set.  

#3  Start a timer.
      At 0:00 - Do 12 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 2:00 - Do 14 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 4:00 - Do 16 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 6:00 - Do 18 Med Ball Wall Ball Shots, then 10 reps each side DB Row
      At 8:00 - Do 20 Med Ball Wall Ball Shots, then 10 reps each side DB Row 

7/28/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Rack Press
      Work up to a 2 Rep Max
      Then take off 10% and do 2 drop sets x 2 reps 

#2  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 27 reps
      1:00 - Hand Release Pushup - 24 reps
      2:00 - American Kettlebell Swing - 21 reps
      3:00 - Burpee - 18 reps
      4:00 - REST

      For round 2, subtract 3 reps from each exercise.
      (24 squats, 21 pushups, 18 swings, 15 burpees)
      Round 2 starts at 5 minutes.

      For round 3, again subtract 3 reps from each exercise.
      (21 squats, 18 pushups, 15 swings, 12 burpees)
      Round 3 starts at 10 minutes.

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Go as heavy as you can.

7/26/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Jerk (power or split)
      6 sets x 2 reps
      Work up to a heavy double.

#2  This is 4 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D

      Rest one minute between rounds.

      A) DB Thruster - 12 reps
      B) DB Reverse Fly - 16 reps
      C) Double Under - 24 reps
      D) DB Lateral Raise - 48 reps

7/25/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps
      Jerk (power or split) - 5 reps

#1  Clean and Jerk
      4 sets x 2 reps at 75% of clean 1RM

#2  BB Back Squat
      Work up to a 2 Rep Max.  

#3  BB Clean Pulls
      1 set x 5 reps at 90% of clean 1RM
      1 set x 4 reps at 100%
      1 set x 3 reps at 105%
      2 sets x 3 reps at 110%

#4  In 15 minutes, with a partner, do as many rounds as you can of:
      BB Row - 30 reps
      Hand Release Pushup - 60 reps
      Air Squat - 90 reps

      Only one partner is working at a time.  

7/23/16

Warmup - Do 2 rounds of:
      DB Incline - 15 reps (light weight)
      Cable Row - 15 reps (light weight)
      Air Squat - 15 reps

#1  BB Row
      4 sets x 10 reps at 60% of your Clean 1RM

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Goblet Squat - 20 reps
      1:00 - BB Shrug - 20 reps
      2:00 - EZ Curl Bar Nosebreaker - 16 reps
      3:00 - Inverted Row - 16 reps
      4:00 - Seated DB Shoulder Press - 12 reps
      5:00 - Pullup - 12 reps

      Round 2 starts at 5:00.
      For the inverted row, you are face up, with your heels on a bench,
      and you are pulling up on a BB in a rack, (or rings).  Your body is
      roughly horizontal.  Keep your torso and legs in a straight line (don't
      let your hips/butt sag toward the ground).

7/22/16

Warmup - Do 2 rounds of:
      Unweighted BB Row - 15 reps
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Work up to a 2 Rep Max.  No drop sets.

#2  Do 1 round of:
      Sledgehammer VS Tire (vertical swing) - 20 reps (10 reps per side)
      Plate Pull - 80 feet
      Cable Row - 20 reps
      Air Squat - 60 reps
      Hand Release Pushup - 20 reps
      American Kettlebell Swing - 40 reps
      Burpee - 20 reps

#3  BB Floor Press
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Go as heavy as you can.

#4  Run 800 meters in less than 3:45.
      If you run each 100 meters in 28 seconds, you will finish in just under 3:45.