8/31/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
DB Lateral Raise - 12 reps (light weight)
Unweighted BB Back Squat - 9 reps

#1  Cable Row - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Go heavier than 8/25 but leave room to go up on 9/6.
Then take off 10% or 20 lbs (subtract the larger number) and do 
2 more sets x 12 reps.

#2  This is 8 rounds of continuous work:
Pullup                                                                 2-3-4-5-6-7-8-9 reps
Tire Flip Jump Through                                  2 reps each round
Air Squat                                                           15-14-13-12-11-10-9-8 reps
Unweighted BB Standing Shoulder Press      8 reps each round

Round 1 is 2 pullups, 2 tire flip jump throughs, 15 air squats, and 8 presses.
Round 2 is 3 pullups, 2 tire flip jump throughs, 14 air squats, and 8 presses, etc. 

#3  EZ Curl Bar Nosebreaker - 2 set x 20 reps
Same weight for both sets.  Moderate weight.
Go heavier than 8/25.

8/30/20

Warmup - Do 2 rounds of:
Cable Row - 10 reps (light weight)
DB Incline Bench Press - 10 reps
Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Leave room to go heavier on 9/5.
Then take off 10% or 20 lbs (subtract the larger number) and do
2 more sets x 12 reps.

#2  With a partner, in 15 minutes, do as many rounds as you can of:
DB Thruster - 20 reps with 40 pound DB's
BB Row - 30 reps with 115 lbs
Hand Release Pushup - 40 reps
Tire Pull - 50 meters with 50 lbs in the tire
Run 400 meters

Only one partner is working at a time.
The number of reps or distance is the total for both partners.
Divide up the reps and distance however you like.  Finish all
reps of each exercise before moving on to the next exercise.

#3  BB Bicep Curl - 3 sets x 12 reps
Set 1 is a moderately heavy set of 12 reps.
Then take off 10% or 10 lbs (subtract the larger number) and do
2 more sets x 12 reps

8/28/20

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

#1  Seated DB Shoulder Press 
1 set x 18 reps, 1 set x 15 reps, 1 set x 12 reps
Start light for the set of 18.  Then add weight for the set of 15
and the set of 12.

#2  This is 3 rounds.  The first round looks like this:
0:00 - Goblet Squat - 24 reps
1:00 - Hand Release Pushup - 21 reps
2:00 - Pullup - 18 reps
3:00 - Burpee - 15 reps
4:00 - REST

Round 2 starts at 5:00.  Round 3 starts at 10:00.
SUBTRACT 3 reps from each exercise for rounds 2 and 3.
Round 2 is 21 goblet squats, 18 pushups, 15 pullups, and 12 burpees
Round 3 is 18 goblet squats, 15 pushups, 12 pullups, and 9 burpees

8/27/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps (light weight)

Unweighted BB Back Squat - 12 reps

 #1  BB Back Squat - 4 sets x 12 reps

 Set 1 is a moderate set of 12 reps.  Leave room to go heavier on 9/2 and 9/8.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.

#2  Start a timer.  In any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 225 lbs
American Kettlebell Swing - 25 reps
Cable Row - 30 reps at 100 lbs
Unweighted BB Shoulder Press - 35 reps
Plate Pull - 40 feet
Air Squat - 45 reps

At 3:00, 6:00, 9:00, etc. run 100 meters.
You are done with #2 when you finish all reps of deadlift, kettlebell swing,
row, shoulder press, plate pull, and air squat. 

8/25/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 15 reps

#1 Cable Row - 4 sets x 12 reps
Set 1 is a moderate set of 12 reps. Leave room to go heavier on 8/31 and 9/6.
Then take off 10% or 20 lbs (subtract the larger number) and do
3 more sets x 12 reps.

#2 In any order and any combination, do:
Overhead Plate Walk - 200 meters
Run - 800 meters
Goblet Squat - 30 reps
Inverted Row - 30 reps
Pushup (1.5 REP) - 30 reps
24" Box Jump - 30 reps

#3 EZ Curl Bar Nosebreaker - 2 sets x 20 reps
Go light. Same weight for both sets.

8/24/20

Warmup - Do 2 rounds of:
Cable Row - 10 reps (light weight)
DB Incline Bench Press - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps

#1 BB Bench Press - 4 sets x 12 reps (regular tempo)
Set 1 is a moderate set of 12 reps. Leave room to go heavier on 8/30 and 9/5.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.

#2 This is 4 rounds of continuous work:
BB Push Press - 5 reps at 95 lbs
Pullup - 8 reps
Burpee - 11 reps
DB Row - 14 reps (7 reps each side at 60 lbs)
DB Lateral Raise - 17 reps
Air Squat - 20 reps
DB Farmer's Walk - 100 meters

#3 BB Bicep Curl - 4 sets x 12 reps
Set 1 is a moderate set of 12 reps.
Then take 10% or 10 lbs (subtract the larger number), and do
3 more sets x 12 reps.

8/22/20

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

#1 Do 3 rounds of:
Standing BB Shoulder Press - 8 reps (intentionally light weight all 3 rounds)
Pullup - 5 reps (PAUSE at the bottom and the top of each rep for one second)
REST between rounds.

#2 Start a timer.
EVEN minutes - 7 Burpees
ODD minutes - in any order and any combination, do:
BB Row - 20 reps at 115 lbs
DB Lateral Raise - 30 reps
Plate Pull - 40 feet
Unweighted BB Back Squat - 50 reps

You are done when you finish all reps of row, lateral raise, plate pull, and squat.