6/29/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press - 10 sets x 3 reps
      Do a set every minute on the minute.
      Same weight for all 10 sets.

#2  Do 3 rounds of:
      Seated Alternating DB Shoulder Press - 5 reps
      Toes to Bar - 8 reps
      Pushup (not hand release) - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Bodyweight Split Squat - 20 reps (10 reps each side)
      DB Farmer's Carry - 100 meters
      (continuous work)

      The split squat is just like a lunge, but you are not alternating
      sides or moving your feet each rep.  If you start with your left
      leg forward, for example, do all 10 reps with your left leg
      forward, then switch to right leg forward and do 10 more reps.

6/28/19

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 12 reps
      Cable Row - 12 reps
      18" Box Jump - 6 reps

#1  This is 20 sets (10 sets of squats and 10 sets of box jumps).
      EVEN minutes - BB Back Squat - 2 reps at 65% of your 1RM
      ODD minutes - Box Jump

      For the first rep of back squat each set, PAUSE for 2 seconds at the bottom.
      Normal tempo for the second rep.

      For the first 4 sets of box jumps - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For sets 8, 9, and 10 - 1 rep and add height to the box again

#2  Run 800 meters, then immediately begin:
      Every minute on the minute - Air Squat - 10 reps
      When you are not doing air squats, in any order and any combination, do:
      Inverted Row - 20 reps
      One Arm American Kettlebell Swing - 40 reps (20 reps each side)
      Hand Release Pushup - 40 reps
      Overhead Bumper Plate Walk - 100 meters (45 lbs)

6/26/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Clean Grip Row - 9 reps

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 20 reps
      Moderate weight for Set 1.  Add weight for set 2 and 3.
      Then for set 4, use the same weight as set 1.

#2  Do one round of:
      Unweighted BB Thruster - 20 reps
      BB Shrug - 20 reps
      Plate Pull - 80 feet
      Air Squat - 80 reps
      One Arm BB Row - 10 reps each side
      Hand Release Pushup - 20 reps

#3  Standing BB Curl - 4 sets x 8 reps
      Same weight for all 4 sets.  

6/25/19

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 Front Squat - 3 sets x 3 reps at 70% of your front squat 1RM

#2  BB Bench Press 
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light then add weight each set.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 15 reps
      Medicine Ball Wall Ball - 15 reps
      Goblet Squat - 20 reps
      BB Row - 10 reps
      Burpee Pullup - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.
      Partner A does DB Incline, then Partner B does Wall Balls.
      Partner A does Goblet Squat, then Partner B does BB Row.
      Partner A does Burpee Pullup, then Partner B does DB Incline, etc.
      Keep alternating exercises until you reach the time limit.  

6/23/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      Pushup - 15 reps (not hand release)
      Air Squat - 15 reps

#1  BB Push Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light then add weight each set.

#2  In 10 minutes, do as many rounds as you can of:
      Plate Front Raise - 10 reps
      DB Reverse Fly - 10 reps
      Unweighted BB Squat Jump - 10 reps
      Seated DB Shoulder Press - 10 reps
      BB Row - 10 reps

6/22/19

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

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

#2  In any order and any combination, do:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps

6/20/19

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      Kettlebell Deadlift - 12 reps
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 9 reps
      Unweighted BB Row - 9 reps

#1  BB Clean Grip Deadlift 
      Work up to a heavy set of 3 reps.
      Go heavier than 6/14/19.
      No drop sets.  

#2  This is 6 rounds.
      R1 is A, B, C, D, E and F
      R2 is A, B, C, D and E 
      R3 is A, B, C and D
      R4 is A, B and C
      R5 is A and B
      R6 is A

      A) Pullup - 10 reps
      B) 24" Box Jump - 12 reps
      C) Cable Row - 15 reps
      D) DB Lateral Raise - 20 reps
      E) Unweighted BB Back Squat - 30 reps
      F) Overhead Bumper Plate Walk - 50 meters with a 45 lb Bumper

#3  Standing BB Curl - 4 sets x 10 reps (Same weight all 4 sets)