10/31/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters

      Effort level for the run is 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 7 reps at 100% effort

#2  BB Back Squat 4 sets x 6 reps
      Do as many warmup reps and sets as you like.
      Set 1 - 6 reps (heavier than top set from 10/25/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  Start a timer.
      EVEN minutes - Goblet Squat - 10 reps
      ODD minutes - Double Under - 20 reps

      When you are not doing Goblet Squats or Double Unders, do:
      Pullup - 40 reps
      Hand Release Pushup - 60 reps

      You are done with #3 when you complete all reps of Pullups and Pushups.

10/29/18

Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 10 reps
      KB Deadlift - 10 reps

#1  Clean Grip Deadlift
      Work up to a heavy set of 6 reps (heavier than 10/23/18)

#2  BB Row - 4 sets x 10 reps (same weight all 4 sets)

#3  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Bench Press - 20 reps
      Toes to Bar - 10 reps
      Seated DB Shoulder Press - 10 reps
      REST 60 SECONDS
      Burpee - 20 reps
      REST 60 SECONDS
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      DB Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#4  Cable Pressdown - 4 sets x 10 reps
      Start light and then add weight by feel.  

10/28/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Floor Press
      Do as many warmup sets and reps as you like.
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps.

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/25/18.

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 1 minute

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      3 sets x 4 reps (heavy)

10/26/18

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 5 sets x 12 reps
      Start light, then try to add weight each set.

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then Standing BB Shoulder Press - 8 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps, then DB Lateral Raise - 20 reps

      Round 2 starts at 7:00.  Round 3 starts at 14:00.

#3  Standing BB Bicep Curl - 5 sets x 12 reps
      Start light, then try to add weight each set.

10/25/18

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

#1  BB Hang Clean - 4 sets x 3 reps at 75% of Clean 1RM

#2  BB Back Squat - 4 sets x 6 reps
      Do as many warmup reps and sets as you like.
      Set 1 - 6 reps (heavier than top set from 10/19/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire, walking backward
      Hand Release Pushup - 25 reps
      Air Squat - 50 reps
      Run - 400 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Pullup - 25 reps
      DB Thruster - 25 reps

10/23/18

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 10 reps

#1  Clean Grip Deadlift
      Work up to a heavy set of 6 reps (heavier than 10/17/18)
      No drop sets.

#2  Cable Row
      1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps
      Start light, then add weight each set.

#3  Start a timer.  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 20 reps
      1:00 - Inverted Row - 20 reps
      2:00 - American Kettlebell Swing - 20 reps
      3:00 - Sledge VS Tire - 20 seconds each side
      4:00 - DB Bench Press - 20 reps

      Round 2 starts at 6:00.

#4  EZ Curl Bar Nosebreaker
      5 sets x 12 reps (same weight all 5 sets)

10/22/18

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 6 reps. (heavier than 10/16/18)
      Then take off 10% and do 3 more sets x 6 reps

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/19/18

#3  With a partner.  Only one partner is working at a time.
      Partners will alternate exercises.  Partner A will do the first exercise,
      Partner B will do the second exercise, Partner A will do the third exercise, etc.
      In 12 minutes, do as many rounds as you can of:
      Overhead 45 lb Bumper Plate Walk - 80 feet
      BB Row - 12 reps
      Plate Pull - 40 feet
      Hand Release Pushup - 16 reps
      Air Squat - 24 reps

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      2 set x 4 reps (heavy)