10/30/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  DB Row - 6 sets x 10 reps each side
      Sets begin at 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00.
      Go as heavy as you can.

#2  Start a timer.
      0:00 - 4 Pullups and 4 DB Thrusters
      1:00 - 5 Pullups and 5 DB Thrusters
      2:00 - 6 Pullups and 6 DB Thrusters

      Keep adding one rep to each exercise every minute.
      You are done when you can't finish all the reps before
      the start of the next minute.  

10/29/19

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

#1  BB Bench Press - 4 sets x 6 reps
      Set 1 - 6 reps at 80% of Bench Press 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from Set 1)

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 150 meters
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps (100 lbs)
      Burpee - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.
      Only one partner is working at a time.
      Partner A runs, then Partner B does air squats.  Partner A does pushups,
      then Partner B does cable rows.  Partner A does burpees, then 
      Partner B runs, etc.  

10/27/19

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

#1  Standing BB Shoulder Press
      Work up to a heavy set of 3 reps, then take off 10% and do 
      4 more sets x 3 reps.

#2  Run 800 meters in less than 4:00, then immediately begin:
      BB Row (135 lbs)                 1-2-3-4-5-6-7-8-9-10 reps
      Medicine Ball Wall Ball      10-9-8-7-6-5-4-3-2-1 rep
   
      Do 1 row, then 10 wall balls, then 2 rows, then 9 wall balls, etc. 

10/26/19

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

#1  BB Clean Grip Deadlift - 1 set x 3 reps at 90% of Deadlift 1RM

#2  BB Back Squat - 5 sets x 3 reps
      Set 1 - 3 reps at 90% of Back Squat 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from set 1)

#3  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire
      DB Incline Bench Press - 20 reps
      Air Squat - 40 reps
      Inverted Row - 20 reps
      Double Under - 40 reps
      DB Thruster - 20 reps
      Pullup - 20 reps
      Burpee - 20 reps

      Finish all reps of each exercise before moving on to the next exercise.  

10/24/19

Warmup - Do one round of:
      Air Squat - 20 reps
      Pushup - 20 reps (not hand release)
      Kettlebell Deadlift - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Row - 10 reps

#1  DB Row - 5 sets x 10 reps
      Sets begin at 0:00, 2:00, 4:00, 6:00, and 8:00.
      Go as heavy as you can.

#2  For 12 minutes, do rounds of:
      DB Reverse Fly - 10 reps
      BB Back Squat - 10 reps
      BB Push Press - 10 reps
      24" Box Jump - 10 reps
      Reverse Plank - 30 seconds
      Handstand Hold - 30 seconds

      For the back squat and push press, use the same barbell and same weight.

10/23/19

Warmup - Do 3 rounds of:
      Inverted Row - 6 reps
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press - 3 sets x 9 reps
      Set 1 - 9 reps at 77% of Bench Press 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  This is 5 rounds.
      Hand Release Pushup     20-18-16-14-12 reps
      BB Row (135 lbs)             10 reps each round
      Double Under                   25 reps
      Goblet Squat                    15 reps
      REST 1 minute
      BB Rack Press                  2-4-6-8-10 reps

      REST 2 minutes between rounds.
      For the rack press, SUBTRACT 20 lbs each round.
      So if you start at 215 for example, you would 195 for round 2,
      175 for round 3, 155 for round 4, then 135 for round 5.  

      So round 1 is 20 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 2 reps of rack press.
      Round 2 is 18 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 4 reps of rack press, etc.  

10/21/19

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

#1  Standing BB Shoulder Press - 5 sets x 6 reps
      Start light then add weight each set.
      Finish heavier than 10/15/19.

#2  Do 4 rounds of:
      EZ Curl Bar Nosebreaker - 12 reps
      Standing BB Shrug - 12 reps
      Goblet Squat - 12 reps
      Inverted Row - 12 reps
      Plank - 1 minute (elbows and toes)
      REST 1 minute