9/30/17

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

#1  BB Clean + Front Squat + Jerk
      4 sets x (1 + 2 + 1) at 75% of Clean 1RM

      One set is 1 clean from the floor, then 2 front squats, then 1 jerk.
      Same weight for all 4 sets.

#2  BB Back Squat
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today (heavier than 9/24/17)
      Set 3 and Set 4 - 4 reps back down at 90%

#3  In any order and any combination, do:
      Tire Flip Jump Through - 10 reps
      Burpee - 20 reps
      Pullup - 40 reps
      Hand Release Pushup - 80 reps
      Air Squat - 120 reps

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

9/28/17

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Standing Shoulder Press - 9 reps 

#1  Cable Row
      1 set x 20 reps
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps

      Try to add weight each set.  

#2  This is 5 rounds of continuous work.
      Clean Grip Deadlift      5-4-3-2-1 rep
      Double Under                50-40-30-20-10 reps
      BB Inverted Row          12 reps each round
      Burpee                           12 reps each round

      Load for deadlift is 100% of Clean 1RM
      For round 1, do 5 deadlifts, 50 double unders, 12 rows and 12 burpees.
      For round 2, do 4 deadlifts, 40 double unders, 12 rows and 12 burpees, etc.  

9/27/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps

#1  BB Rack Press
      Shooting for a heavy set of 4 reps.
      Do as many warmup sets and reps as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90%

#2  This is 3 rounds of continuous work.  You are working with a partner.
      Both partners are working at the same time.  One round is:

      Partner A) - Bear Crawl - 50 meters
      Partner B) - Air Squats until your partner completes the Bear Crawl,
                        then switch exercises.

      -THEN-

      Partner A) - Hand Release Pushups until partner completes Farmer's Walk,
                        then switch exercises
      Partner B) - DB Farmer's Walk - 100 meters

#3  BB Bench Press + Negative Reps
      1 set x 8 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.  Have a spotter
      watch the clock and count for you.  

9/25/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 6 reps

#1  Seated DB Shoulder Press
      4 sets x 10 reps
      Go as heavy as you can.

#2  Do 3 rounds of:
      Overhead Bumper Plate Walk - 50 meters
      Cable Row - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps
      BB Back Squat - 10 reps
      BB Push Press - 10 reps

      Use the same barbell, same weight for the back squat and push press.
      REST 2 minutes between rounds. 

9/24/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps
      Run 25 meters at an effort level of 50% for Round 1, 60% for Round 2,
                  70% for Round 3, 80% for Round 4, and 90% for Round 5.

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB Back Squat
      There will be sets of 4 today, 9/30, and 10/6.
      Shoot for a moderate 4 today, then heavier on 9/30, and then hopefully
      close to or above your 4 Rep Max on 10/6.
      For today, do as many warmup reps and sets as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90% of your goal weight for today

#3  BB Clean Grip Deadlift
      Work up to:
      2 sets x 5 reps at 110% of Clean 1RM

#4  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps
      Double Under - 100 reps

      You are done when you complete all reps of pullups, pushups, air squats,
      and double unders.  You can do the exercises in any order and any 
      combination.  

9/22/17

Warmup - Do one round of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Cable Row - 12 reps (light weight)
      Unweighted BB Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Strict Unweighted Pullup
      Every minute, on the minute, do a set of pullups.
      You pick the number of reps for the first minute.  
      Add one rep each minute until you either fail to get the required
      number of reps before the start of the next minute, or you complete
      8 sets.  So if you start with 5 reps for the first minute, you would
      be done when you fail, or you complete the set of 12 pullups.  Try to pick 
      a number of reps for the first minute that will let you get through at 
      least 5 sets and hopefully all 8 sets.  

#2  This is 5 rounds:
      R1 - 0:00 - BB Row - 8 reps, Medicine Ball Wall Balls - 16 reps
      R2 - 2:00 - BB Row - 10 reps, Medicine Ball Wall Balls - 14 reps
      R3 - 4:00 - BB Row - 12 reps, Medicine Ball Wall Balls - 12 reps
      R4 - 6:00 - BB Row - 14 reps, Medicine Ball Wall Balls - 10 reps
      R5 - 8:00 - BB Row - 16 reps, Medicine Ball Wall Balls - 8 reps

      Stick with the same weight for BB Row for all 5 rounds.

9/21/17

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

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      Shooting for a heavy set of 8 reps.
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 8 reps at 90% of your goal weight for today
      Set 2 - 8 reps at your goal weight for today
      Set 3 - 8 reps back down at 90%

#2  This is 5 rounds of continuous work:
      R1 - Run 500 meters, 30 Hand Release Pushups, 10 Goblet Squats
      R2 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R4 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R5 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats