4/30/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Push Press - 6 sets x 3 reps
      Start light then try to add weight each set.
      Try to finish heavier than your top set from 4/24/20.

#2  With a partner, do 8 rounds of:
      Inverted Row - 8 reps
      Medicine Ball Wall Ball - 8 reps
      
      ALTERNATE ROUNDS with your partner.  Partner A does 8 rows and 8
      wall balls, then Partner B does 8 rows and 8 wall balls, going back and forth 
      until each partner has completed 8 rounds.  

4/29/20

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 + Back Squat 
      2 sets x (4 Front Squats + 8 Back Squats)
      One set is 4 front squats, then rack it, then 8 back squats.
      Pick a light goal weight for today.
      Weights for this exercise will increase on 5/5/20 and 5/11/20.
      Do as many warmup sets as you like, then:
      Set 1 - 4 + 8 reps at 90% of your goal weight for today
      Set 2 - 4 + 8 reps at your goal weight for today

#2  Do 2 rounds of:
      Burpee - 6 reps
      Seated DB Shoulder Press - 15 reps
      Burpee - 6 reps
      Pullup - 20 reps
      Burpee - 6 reps
      Air Squat - 25 reps
      Burpee - 6 reps
      Sledgehammer VS Tire - 30 seconds each side
      Burpee - 6 reps
      Double Under - 35 reps

      REST 2 minutes between rounds.  

4/27/20

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  BB Row - 5 sets x 8 reps
      Start light and then work up to a heavy set of 8 reps.

#2  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      24" Box Jump - 16 reps
      Inverted Row - 24 reps
      Goblet Squat - 32 reps
      Hand Release Pushup - 40 reps

      At 3:00, 6:00, 9:00, etc. do 8 Burpees until you complete all
      reps of ground to overhead, box jump, row, goblet squat, and pushup.

#3  EZ Curl Bar Nosebreaker - 3 sets x 15 reps
      Start light and then add weight each set.  

4/26/20

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

#1  BB Romanian Deadlift - 4 sets x 6 reps
      Start light, then add weight each set.
      Finish heavier than your sets of 10 from 4/20/20.

#2  BB Bench Press - work up to a heavy single
      Then take off 20% and do 3 sets x 3 reps

#3  Do 3 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Air Squat - 25 reps
      DB Incline Bench Press - 20 reps
      Pullup - 15 reps
      BB Back Squat - 10 reps at 45% of 1 Rep Max

      This is continuous work.

4/24/20

Warmup - Do 2 rounds of:
      Retract, Rotate, Press - 6 reps
      Unweighted BB Standing Shoulder Press - 9 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Push Press - 6 sets x 3 reps
      Start light then try to add weight each set.
      Finish heavier than your top set from 4/18/20.

#2  In any order and any combination, do:
      American Kettlebell Swing - 40 reps
      Tempo Pullups - 10 reps
      Seated DB Shoulder Press - 40 reps
      Air Squat - 80 reps
      (continuous work)

      For the pullups, normal tempo on the way up, then take 10 seconds to lower
      yourself on each rep.

4/23/20

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters - R1-50% effort, R2-60%, R3-70%, R4-80%, R5-90%

#1  Run 25 meters x 5 reps at 100% effort

#2  Do 10 rounds of:
      EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM
      ODD minutes - 30" Box Jump - 3 reps

#3  Do 4 rounds of:
      Cable Row - 15 reps at 50% of your bodyweight
      Medicine Ball Wall Ball - 15 reps
      REST until your heart rate is below 60% of max (220 - your age)
      Burpee - 10 reps
      Tire Pull - 25 meters with 50 lbs in the tire (walking backward)
      REST until your heart rate is below 60% of max (220 - your age)

4/21/20

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup - 9 reps (not hand release)
      Unweighted BB Back Squat - 12 reps

#1  This is 5 rounds.
      Round 1 - Do A, B, C, D and E
      Round 2 - Do B, C, D and E
      Round 3 - Do C, D and E
      Round 4 - Do D and E
      Round 5 - Do E

      A) Unweighted BB Thruster - 24 reps
      B) DB Row - 24 reps (12 reps each side, heavy)
      C) Plate Front Raise - 12 reps
      D) Banded Pull Apart - 16 reps
      E) Goblet Squat - 16 reps

#2  Do 5 rounds of: 
      Close Grip Bench Press - 10 reps
      Standing Curl (EZ Curl Bar) - 10 reps

      Same weight all 5 rounds.
      Go heavier than 4/15.
      REST between rounds.  For the close grip bench press, have your hands
      inside shoulder width, about 6" apart.