10/30/20

Warmup - Do 2 rounds of:  

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all sets and reps

with good technique.  Try to go heavier than 10/24/20.

#2  Start a timer.

EVEN minutes - Cable Row - 8 reps at 100 lbs + Burpees

ODD minutes - REST

You are done with #2 when you complete 60 Burpees.

10/29/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 3 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 3 reps.

#2  In 15 minutes, do as many rounds as you can of:

Pullup - 10 reps

Tricep Pressdown - 15 reps (band or light cable)

Air Squat - 25 reps

Standing DB Hammer Curl - 10 reps (both arms at the same time)

Pushup - 15 reps (not hand release)

45 lb Bumper Plate Carry - 50 meters (carry it any way you like)

This is continuous work.

10/27/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps (not hand release)

Air Squat - 15 reps

#1  Standing BB Shoulder Press

1 set x 9 reps, 1 set x 6 reps, 3 set x 3 reps

Start light then add weight for the set of 6 and the sets of 3.

Finish heavier than 10/21.

#2  This is 5 rounds

R1 - DBShPress - 12 reps, 1 Arm BB Row- 10 reps each side, Goblet Squat - 24 reps

R2 - DBShPress - 14 reps, DB Row - 10 reps each side (heavy), Goblet Squat - 22 reps

R3 - DBShPress - 16 reps, Inverted Row - 20 reps, Goblet Squat - 20 reps

R4 - DBShPress - 18 reps, Sledgehammer vs Tire - 20 sec each side, Goblet Squat - 18 reps

R5 - DBShPress - 20 reps, Cable Row - 20 reps at 100 lbs, Goblet Squat - 16 reps

DBShPress = Seated DB Shoulder Press

Rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00

10/26/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a heavy set of 3 reps.  (Weight will go up on 11/1)

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 3 reps.

#2  Do 2 rounds of:

Run 200 meters

Burpee - 20 reps

REST ONE MINUTE

BB Row - 20 reps at 115 lbs

BB Overhead Hold - 30 seconds at 135 lbs

REST ONE MINUTE

Hand Release Pushup - 20 reps

24" Box Jump - 20 reps

REST ONE MINUTE

Pullup - 20 reps

Medicine Ball Wall Ball - 20 reps 

REST ONE MINUTE

10/24/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 5 reps

Same weight for all 5 sets.

Pick a weight that is challenging but you can get all sets and reps

with good technique.  Try to go heavier than 10/18.

#2  In any order and any combination, do:

Negative Pullup - 12 reps

Seated DB Shoulder Press - 36 reps

BB Back Squat - 48 reps at 40% of your 1RM

This is continuous work.

For the pullups, go normal tempo on the way up, then take

10 seconds to lower yourself each rep.  Use a timer.

10/23/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 4 sets x 3 reps

Do as many warmup reps and sets as you like, then

Set 1 is a moderately heavy set of 3 reps.

Leave room to go up on 10/29 for a max set of 3 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

3 more sets x 3 reps

#2  This is continuous work.  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Hand Release Pushup - 40 reps

American Kettlebell Swing - 30 reps

Run 500 meters

DB Thruster - 20 reps with 40 lb DB's

10/21/20

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps (not hand release)

Air Squat - 15 reps

#1  Standing BB Shoulder Press

1 set x 9 reps, 1 set x 6 reps, 3 sets x 3 reps

Start light, then add weight for the set of 6 and the sets of 3.

#2  Do one round of:

DB Incline Bench Press - 21 reps

Inverted Row - 18 reps

DB Lateral Raise - 15 reps

BB Row - 12 reps at 135 lbs

Medicine Ball Wall Ball - 9 reps

REST one minute

Burpee - 21 reps

REST one minute

DB Incline Bench Press - 9 reps

Inverted Row - 12 reps

DB Lateral Raise - 15 reps

BB Row - 18 reps at 135 lbs

Medicine Ball Wall Ball - 21 reps