3/31/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 10 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps
      Start light then try to add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      Pullup - 5 reps
      Unweighted BB Back Squat - 10 reps
      Seated DB Alternating Shoulder Press - 5 reps each side
      BB Row - 10 reps
      (continuous work)

3/30/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 20 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - work up to a heavy single
      Then take off 15% and do 2 more sets x 3 reps

#2  BB Clean Grip Deadlift - 4 sets x 3 reps at 115% of Clean 1RM

#3  This is up to 5 rounds.  Round 1 looks like this:
      0:00 - Hand Release Pushup - 12 reps
      1:00 - Cable Row - 16 reps
      2:00 - Air Squat - 20 reps

      For round 2, add 2 reps to each exercise (14 pushups, 18 rows, 22 air squats)
      Keep adding 2 reps each round until you either fail to complete the required
      number of reps before the start of the next minute, OR you
      finish 5 rounds (20 pushups, 24 rows, 28 air squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.  

3/28/19

Warmup - Do 2 rounds of:
      Cable Row - 12 reps (light weight)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Strict Unweighted Pullups
      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 complete 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 finish the set of 12 reps.
      Try to pick a number for the first set that will let you get through
      at least 5 sets, and hopefully all 8 sets.

#2  This is 5 rounds:
      0:00 - BB Row - 8 reps, then Medicine Ball Wall Ball - 16 reps
      2:00 - BB Row - 10 reps, then Medicine Ball Wall Ball - 14 reps
      4:00 - BB Row - 12 reps, then Medicine Ball Wall Ball - 12 reps
      6:00 - BB Row - 14 reps, then Medicine Ball Wall Ball - 10 reps
      8:00 - BB Row - 16 reps, then Medicine Ball Wall Ball - 8 reps

      Same weight for BB Row for all 5 rounds.  

3/27/19

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

#1  Narrow Grip Bench Press
      Work up to a heavy set of 6 reps
      Then take off 10% and do 3 more sets x 6 reps
      Set up with your normal grip, then move each hand in 2"

#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

#3  BB Rack Press
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light then try to add weight each set.

3/25/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      
#1  Standing BB Shoulder Press - 4 sets x 8 reps
      Start light and then add weight each set.

#2  Do 6 rounds of:
      BB Push Press      2-4-6-8-10-12 reps (same weight all 6 rounds)
      Inverted Row       10 reps each round
      Double Under       25 reps each round
      (continuous work)

3/24/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - Work up to a heavy set of 2 reps, 
      then take off 10% and do 3 more sets x 2 reps

#2  BB Clean Grip Deadlift - 5 sets x 3 reps at 110% of Clean 1RM

#3  In any order and any combination, do:
      DB Row - 50 total reps (25 reps each side, 60 lbs or heavier)
      Air Squat - 50 reps
      Hand Release Pushup - 50 reps
      Cable Row - 50 reps at 100 lbs
      Unweighted BB Thruster - 50 reps (lock out each rep at the top)

      WORK for 2 minutes, then REST one minute, WORK for
      2 minutes, then REST one minute, etc. until you complete all reps.

3/22/19

Warmup - With an unweighted BB, do 2 rounds of:
      Clean Grip Row - 12 reps
      Back Squat - 9 reps
      Standing Shoulder Press - 6 reps

#1  DB Row - 5 sets x 8 reps each side
      Go as heavy as you can.

#2  This is 8 rounds of continuous work
      DB Squat                                  8 reps each round
      Pullup                                       1-2-3-4-5-6-7-8 reps
      Tire Flip Jump Through         2 reps each round
      Cable Row                                12-11-10-9-8-7-6-5 reps at 100 lbs
      Standing BB Shoulder Press   4 reps at 70% of 1 Rep Max