3/31/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - 5 sets x 5 reps at 70% of 1RM

#2  With a partner, in 15 minutes, do as many rounds as you can of:

Run 100 meters

Pullup - 10 reps

BB Row - 15 reps

DB Incline Bench Press - 15 reps

Pushup - 20 reps (not hand release)

BB Back Squat - 20 reps at 30% of 1RM

Air Squat - 25 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.  

Only one partner is working at a time.  

Partner A runs, then Partner B does pullups.

Partner A does rows, then Partner B DB Incline Bench.

Partner A does pushups, then Partner B does back squats.

Partner A does air squats, then Partner B runs, etc. 

3/29/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 4 sets x 5 reps at 65% of 1RM

#2  DB Row - 4 sets x 5 reps each side

Same weight all 4 sets.  Go heavy but keep good posture and technique.

#3  Do 5 rounds of:

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

1:00 - DB Thruster - 8 reps

2:00 - Cable Row - 8 reps at 100 lbs

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

3/28/21

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Lateral Raise - 10 reps

Air Squat - 15 reps

#1  BB Bench Press - 5 sets x 5 reps at 70% of 1RM

#2  This is 6 rounds.

Pushup                    20-18-16-14-12-10 reps

BB Row                   10 reps each round

Burpee                     10 reps each round

Pullup                       8 reps each round

Goblet Squat           20 reps each round

BB Rack Press         2-4-6-8-10-12 reps

REST one minute between rounds.  

Round 1 is 20 pushups, 10 rows, 10 burpees, 8 pullups, 20 goblet squats, and 

2 reps of rack press.

Round 2 is 18 pushups, 10 rows, 10 burpees, 8 pullups, 20 goblet squats, and 

4 reps of rack press, etc. 

SAME WEIGHT ALL 6 ROUNDS FOR RACK PRESS.  YOU PICK THE WEIGHT.

3/26/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Goblet Squat - 10 reps (light weight)

#1  Standing BB Shoulder Press

Set 1 - 5 reps at 50% of 1RM

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 8 reps at 80%

Set 5 - goal is 8 reps at 75%

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

BB Curl - 30 reps

BB Nosebreaker - 30 reps

Seated DB Shoulder Press - 50 reps

DB Shrug - 50 reps

Air Squat - 70 reps

Double Under - 70 reps

3/25/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 8 reps at 80%

Set 5 - goal is 8 reps at 75%

#2  Do 3 rounds of:

EVEN minutes - BB Overhead Hold - 30 seconds at 135 lbs

ODD minutes - Goblet Squat - 20 reps

(rounds start at 0:00, 2:00, 4:00)

Do 3 rounds of:

EVEN minutes - BB Row - 15 reps at 135 lbs

ODD minutes - Pushup - 20 reps (not hand release)

(rounds start at 6:00, 8:00, 10:00)

Do 3 rounds of:

EVEN minutes - Medicine Ball Wall Ball - 15 reps

ODD minutes - Pullup - 15 reps

(rounds start at 12:00, 14:00, 16:00)

3/23/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Clean Grip Deadlift - 2 sets x 8 reps at 75% of 1 Rep Max

#2  DB Row - 4 sets x 8 reps

Same weight all 4 sets.  Go heavier than 3/17/21.

#3  Do 3 rounds of:

Cable Row - 20 reps at 100 lbs

DB Thruster - 20 reps

REST ONE MINUTE

Tire Pull - 25 meters with 50 lbs in tire, walking backward

Burpee - 15 reps

REST ONE MINUTE

3/22/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

Set 1 - 5 reps at 55% of 1 Rep Max

Set 2 - 5 reps at 65%

Set 3 - 5 reps at 75%

Set 4 - As many reps as you can at 80%

Set 5 - As many reps as you can at 75%

Set 6 - As many reps as you can at 70%

Rest between all sets.  

#2  Start a timer.  In any order and any combination, do:

BB Ground to Overhead - 10 reps at 135 lbs

Pullup - 20 reps

American Kettlebell Swing - 30 reps

Double Under - 40 reps

Air Squat - 50 reps

Pushup - 60 reps (not hand release)

At 3:00, 6:00, 9:00, etc. run 100 meters.  Don't run at 0:00.  Get in

3 minutes of work before your first run.  You are done with #2 when you

finish all reps of ground to overhead, pullup, kettlebell swing, double under,

air squat, and pushup.