3/31/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Clean Grip Row - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Bench Press (No Touch)
      4 sets x 10 reps
      Use the same weight for all 4 sets.
      At the bottom of each rep, keep the bar about 1-3" off your chest.

#2  This is 5 rounds.  Round 1 looks like this:
      0:00 - Run 150 meters
      1:00 - BB Front Squat - 6 reps at 50% of your Front Squat 1RM
      2:00 - BB Clean Grip Deadlift - 3 reps at 110% of Clean 1RM, then Hand
                       Release Pushups for the remainder of the minute.

      Keep track of your total number of Hand Release Pushups for the 5 rounds.
      Complete as many total reps as you can.
      Round 2 starts at 3:00.
      Round3 starts at 6:00, etc.  

3/29/17

Warmup - Do 1 round of:
      Pushup (1.5 REP) - 12 reps
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  BB Jerk (Power or Split)
      Do as many warmup reps and sets as you like.  The sets that count are:
      1 set x 2 reps at 60% of Clean 1RM
      1 set x 2 reps at 65%
      1 set x 2 reps at 70%
      2 sets x 2 reps at 75%

#2  This is 3 rounds.
      For each exercise, do as many reps as you can in 45 seconds, then
      rest for 45 seconds, then move on to the next exercise.  Rest between
      rounds is also 45 seconds.

      Med Ball Wall Balls 
      Cable Row
      Plank (elbows and toes)

3/28/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters (effort level-R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)

#1  Run 25 meters at 100% effort level, every minute, on the minute, for 8 reps

#2  BB Back Squat
      Going for a max set of 8 reps today.  Trying to go heavier than 3/22.
      Do as many warmup reps and set as you like.
      The sets that count are:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight
      Set 3 - 8 reps back down at 90% of your goal weight

#3  BB Clean Grip Deadlift
      Work up to one heavy set x 8 reps.  Going for an 8 Rep Max. 
      No drop sets.

#4  This is up to 5 rounds.
      Round 1 looks like this:
      0:00 - BB Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Goblet Squat - 14 reps

      For Round 2, add 2 reps to each exercise (BB Inverted Row - 12 reps, 
      Hand Release Pushup - 14 reps, Goblet Squat - 16 reps)

      Add 2 reps to each exercise every round until you either fail to complete the 
      required number of reps before the start of the next round, or you 
      complete 5 rounds.  Round 2 starts at 3:00, round 3 starts at 6:00, etc.

3/26/17

Warmup - Do one round of:
      Air Squat - 20 reps
      Unweighted BB Clean Grip Row - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Strict Weighted Pullup
      6 sets x 3 reps
      Use the same weight for all 6 sets.  Pick a weight that is challenging
      but allows you to get 3 reps for all 6 sets.

#2  This is 3 rounds.  Rest between rounds.
      Round 1:
      Plate Pull - 40 feet
      Jump Squat - 20 seconds, as many reps as you can (no barbell)
      Cable Row - 15 reps (use same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 6 reps at 60% of Clean 1RM

      Round 2:
      Plate Pull - 60 feet
      Jump Squat - 40 seconds, as many reps as you can (no barbell)
      Cable Row - 20 reps (same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 8 reps at 60% of Clean 1RM
      
      Round 3:
      Plate Pull - 80 feet
      Jump Squat - 60 seconds, as many reps as you can (no barbell)
      Cable Row - 25 reps (use same weight all 3 rounds)
      REST - 60 seconds
      BB Row - 10 reps at 60% of Clean 1RM

3/25/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 6 reps
      Unweighted BB Push Press - 8 reps
      DB Reverse Fly - 10 reps
      Pushup - 12 reps (not hand release)

#1  BB Incline Bench Press
      4 sets x 10 reps
      Use the same weight for all 4 sets.
      Pick a weight that is challenging but you can get 10 reps for all 4 sets.

#2  This is one round, with a 9-minute time limit.
      Air Squat - 50 reps
      Run - 300 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs
      DB Thruster - 25 reps
      Double Suicide - 1 rep on the 50-meter course

      You are done when you either finish the double suicide, or you hit 9 minutes,
      whichever comes first.

#3  BB Bench Press + Negatives
      1 set x 7 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight, then have your 
      spotter help you rerack the weight.  

3/23/17

Warmup - Do one round of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Push Press
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 3 more sets x 3 reps.

#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

      A) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) Prisoner Squat - 48 reps

      Rest 2 minutes between rounds.  

3/22/17

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
      Power Jerk - 5 reps

#1  BB Clean and Jerk (power or split)
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 2 reps at 70% of Clean 1RM

#2  BB Back Squat
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at goal weight for today
      Set 3 - 8 reps back at 90%

      Top weight for today should be heavier than your top weight from 3/16.  Weight
      will go up again on 3/22.

#3  BB Clean Grip Deadlift
      Work up to one heavy set x 8 reps.  No drop sets.  Weight should be heavier than
      3/16.  Weight will go up again on 3/22.

#4  Start a timer.
      EVEN minutes, do 8 reps of Cable Row at 100 lbs
      ODD minutes, do 8 reps of 24" Box Jump

      When you are not doing cable rows or box jumps, do:
      Burpee - 40 reps
      Double Under - 80 reps

      You are done when you have completed all 40 burpees and all 80 double unders.
      You can break up the burpees and double unders however you like.  Any order,
      any combination.