12/30/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a moderately heavy set of 4 reps.

Go heavier than your top set of 6 reps from 12/24/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

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

DB Ground to Overhead - 15 reps each side

24" Box Jump - 25 reps

DB Row - 25 reps each side (60 pound DB or heavier)

Goblet Squat - 50 reps

DB Lateral Raise - 50 reps

At 0:00, 3:00, 6:00 etc. do 12 Burpees.  You are done with #3

when you finish all reps of ground to overhead, box jump, db row,

goblet squat and lateral raise.

12/29/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 3 reps

Go heavier than your top set of 6 reps from 12/23/21.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 6 reps 

Weight for all sets is 90% of your top weight from 12/26/21.

#3  This is continuous work.

Run 400 meters, then immediately begin 10 rounds of:

Pullup                                   10-9-8-7-6-5-4-3-2-1 rep

Pushup                                  1-2-3-4-5-6-7-8-9-10 reps

Air Squat                              11-12-13-14-15-16-17-18-19-20 reps

Seated DB Shoulder Press     10-9-8-7-6-5-4-3-2-1 rep

Round 1 is 10 pullups, 1 pushup, 11 air squats, 10 shoulder presses.

Round 2 is 9 pullups, 2 pushups, 12 air squats, 9 shoulder presses, etc.

When you are done with the 10 rounds, immediately run another 400 meters.

12/27/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start light then try to add weight each set.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

5 sets x 3 reps.  The pause is right after the barbell breaks contact with

the floor.  Slow and controlled.  Start light, then try to add weight each set.

#3  This is continuous work. 

Do 4 rounds of:

Goblet Squat         30-25-20-15 reps

BB Nosebreaker    10 reps each round

Inverted Row        10 reps each round

Pushup                  15-20-25-30 reps

Double Under        25 reps each round

DB Row                 8 reps each side each round

12/26/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Go heavier than your top set from 12/20/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press - 4 sets x 6 reps

Weight for all 4 sets is 90% of your top weight from 12/23/21.

#3  Start at timer.  

EVEN minutes - in any order and any combination, do:

Burpee - 50 reps

American Kettlebell Swing - 50 reps

ODD minutes - in any order and any combination, do:

DB Thruster - 50 reps

Pullup - 50 reps

You are done when you finish all reps of burpee, kettlebell swing,

thruster and pullup.

12/24/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Seated DB Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Deadlift - work up to a heavy set of 6 reps

Go heavier than your top set from 12/18/21.

#2  BB Row - 5 sets x 6 reps

Same weight all 5 sets.

#3  Do 2 rounds of:

BB Ground to Overhead - 6 reps at 135 lbs

Sledgehammer VS Tire - 12 reps each side

Air Squat - 40 reps

Run - 200 meters

DB Row - 12 reps each side with 60 lb DB or heavier

Medicine Ball Wall Ball - 24 reps

REST at least 2 minutes between rounds.  

12/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 6 reps.

Go heavier than your top set of 6 reps from 12/17/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 4 sets x 6 reps

Weight for all sets is 90% of your top set of 6 reps from 12/20/21.

#3  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

Goblet Squat - 80 reps

Cable Row - 40 reps at 100 lbs

24" Box Jump - 40 reps

Standing BB Curl - 40 reps

Seated DB Shoulder Press - 40 reps

12/21/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Goblet Squat - 15 reps (light weight)

#1  Standing BB Shoulder Press - 5 sets x 6 reps

Start light then try to add weight each set.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

3 sets x 5 reps.  The pause is right after the barbell breaks contact with

the floor.  Slow and controlled.  Start light, then try to add weight each set.

#3  Continuous work.  Do one round of:

Plate Pull - 80 feet

Double Under - 70 reps

Plank - 60 seconds (elbows and toes)

Air Squat - 50 reps

Pushup - 40 reps

Pullup - 30 reps

DB Thruster - 20 reps