8/31/16

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Row - 10 reps

#1  Standing BB Shoulder Press
      Work up to a 1 Rep Max

#2  Do 4 rounds of:
      Toes to Bar - 5 reps
      Seated DB Shoulder Press - 8 reps
      Cable Row - 11 reps
      Plate Front Raise - 14 reps
      DB Reverse Fly - 17 reps
      American Kettlebell Swing - 20 reps

      Rest one minute between rounds.  

8/30/16

Warmup - With an unweighted BB, do one round of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Push Press - 5 reps
      Hang Clean - 5 reps
      Power Jerk - 5 reps

#1  BB Clean and Jerk
      Work up to a 1 Rep Max
    
#2  BB Back Squat 
      Work up to a 1 Rep Max

#3  Do one round of:
      Suicide - 1 rep with a 20 lb DB
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs in the tire
      Air Squat - 75 reps
      Double Under - 75 reps
      Suicide - 1 rep with a 20 lb DB

8/28/16

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

#1  Strict Weighted Pullup
      1 set x 7 reps
      1 set x 5 reps
      3 sets x 3 reps

      Try to add weight each set.

#2  Do 1 round of:
      Cable Row - 25 reps
      Plate Pull - 80 feet
      BB Row - 25 reps
      Double Under - 80 reps
      Medicine Ball Wall Ball Shots - 25 reps to a 10' target

8/27/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Do 1 round of:
      Burpee - 14 reps
      BB Push Press - 7 reps
      BB Back Squat - 21 reps

      Use the same BB, same weight for the push press and back squat.

#2  BB Floor Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 sets x 3 reps.

#3  This is continuous work.
      R1 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R2 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R3 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R4 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats

8/25/16

Warmup - Do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 2 more sets x 3 reps

#2  Do 3 rounds of:
      Cable Row - 18 reps
      Plate Front Raise - 15 reps
      DB Thruster - 12 reps
      DB Farmers Walk - 100 meters

      This is continuous work.  

8/24/16

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

#1  Box Jump - 6 sets x 3 reps
      Start at 30" and then, using bumper plates, try to add height each set.

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a 2 Rep Max.

#3  This is 6 rounds.
      At 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00, do:
      BB Clean Grip Deadlift - 5 reps at 100% of clean 1RM
      Medicine Ball Wall Ball Shots - 10 reps to a 10" target

#4  In any order, any combination, do:
      Air Squat - 90 reps
      Pullup - 30 reps
      Plank - 3 total minutes (on your forearms and toes)

8/22/16

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Front Squat - 12 reps

#1  BB Row
      4 sets x 6 reps at 70% of Clean 1RM

#2  This is 5 rounds.
      For Round 1, do A, B, C, D and E.
      For Round 2, do A, B, C and D.
      For Round 3, do A, B and C.
      For Round 4, do A and B.
      For Round 5, do A.

      A) Pullup - 10 reps
      B) DB Thruster - 12 reps
      C) Cable Row - 15 reps
      D) DB Incline Bench Press - 20 reps
      E) American Kettlebell Swing - 30 reps

      Rest 1 minute between rounds.