11/29/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps 

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps (light weight)

#1  Pullup - 35 total reps

PAUSE for 2 seconds at the TOP and BOTTOM of each rep

Break this up however you like.

#2  Do 5 rounds of:

0:00 - Run 100 meters in less than 20 seconds

1:00 - Tire Pull - 25 meters with 50 pounds in the tire

2:00 - Burpee - 7 reps

Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.

#3  Cable Row - 4 sets x 10 reps

Same weight all 4 sets.  Go heavier than 11/17/20.

11/28/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB TEMPO Bench Press - 4 sets x 8 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Go heavier than your top set from 11/16/20.

Sets 2, 3 and 4 - Take off 10% or 20 lbs (subtract the larger number)

#2  This is continuous work.  Do 5 rounds of:

BB Row                                6-8-10-12-14 reps (same weight each round)

24" Box Jump                      8 reps each round

Plate Pull                              40 feet each round

Medicine Ball Wall Ball      14-12-10-8-6 reps

#3  Pushup (not hand release) - 110 reps

Break this up however you like.  Just try to work as quickly as you can 

to complete all 110 reps.

11/26/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps

Same weight all 3 sets.  Go heavier than 11/20/20.

#2  This is continuous work.  Do 4 rounds of:

DB Lateral Raise - 10 reps

EZ Curl Bar Nosebreaker - 10 reps

Unweighted BB Back Squat - 15 reps

Standing BB Overhead Hold - 30 seconds

Standing BB Curl - 10 reps

18" DB Step Up - 5 reps each side

11/25/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Seated DB Shoulder Press - 10 reps (light weight)

Air Squat - 10 reps

#1  BB Clean Grip Deadlift with a 1 second PAUSE at mid-shin on the way up.

Normal tempo on the way down.

3 sets x 6 reps

Same weight all 3 sets.

Use a weight that is challenging but you can get all reps with good technique.

The pause is right after the barbell breaks contact with the floor.  

#2  BB Back Squat - 3 sets x 10 reps (normal tempo)

Set 1 is a moderately heavy set of 10 reps

Sets 2 and 3 - take off 10% or 20 lbs (subtract the larger number)

and do 2 more sets x 10 reps

#3  Do 2 rounds of:

0:00 - Pullup - 15 reps, then Goblet Squat - 15 reps

2:00 - Pushup (not hand release) - 15 reps, then American Kettlebell Swing - 25 reps

4:00 - Cable Row - 15 reps at 100 lbs, then Burpee - 15 reps

6:00 - Unweighted BB Standing Shoulder Press - 15 reps, then Air Squat - 25 reps

Round 2 starts at 8:00.

11/23/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 10 reps

DB Lateral Raise - 10 reps

#1  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.

#2  This is continuous work.  In 10 minutes, do as many rounds as you can of:

Burpee - 8 reps

Sledgehammer VS Tire - 8 reps each side

BB Back Squat - 8 reps at 40% of 1RM

Overhead Bumper Plate Walk - 50 meters

#3  DB Row - 3 sets x 10 reps each side

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.

11/22/20

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps (not hand release)

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

Set 1 is heavy

Sets 2 and 3 - take off 10% and do 2 more sets x 8 reps

#2  Start a timer.

EVEN minutes, do 3 reps of Tire Flip Jump Through.

When you are not doing tire flip jump through, in any order and any combination, do:

Clean Grip Deadlift - 20 reps at 225 lbs

Inverted Row - 30 reps (legs straight, heels on bench)

Hand Release Pushup - 40 reps

Air Squat - 50 reps

Double Under - 60 reps

You are done with #2 when you finish all reps of 

deadlift, row, pushup, air squat, and double under.

#3  BB Bench Press (regular tempo) - 3 sets x 12 reps

Same weight all 3 sets.  Go light enough so you can get all 12 reps

each set.

11/20/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps

Same weight all 3 sets.  Pick a weight that is challenging but

you can get all 12 reps each set.

#2  This is continuous work.  In any order and any combination, do:

DB Farmer's Walk - 200 meters

Tire Pull - 100 meters with 50 lbs in the tire

Air Squat - 60 reps

Unweighted BB Standing Shoulder Press - 40 reps

DB Row - 40 reps (20 reps each side)

DB Hammer Curl - 30 reps (both arms at the same time)

Banded Tricep Pressdown - 30 reps