3/30/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Start light then add weight each set.

#2  Start a timer.

EVEN minutes - DB Hammer Curl - 8 reps, both

arms at the same time

ODD minutes - Close Grip Pushup - 12 reps, with

thumbs about 2" apart

When you are not doing curls or pushups, in any order

and any combination, do:

Air Squat - 120 reps

DB Row - 60 reps each side

You are done when you finish all reps of air squat and row.  

3/29/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press 

4 sets x 6 reps at 82.5% of 1RM

1 set x as many reps as you can at 82.5%

#2  With a partner, in 15 minutes, do as many

rounds as you can of:

American Kettlebell Swing - 15 reps

DB Farmer's Walk - 50 meters

Medicine Ball Wall Ball - 15 reps

DB Thruster - 15 reps

Pullup - 15 reps

Cable Row - 15 reps

Run 100 meters

ALTERNATE EXERCISES BETWEEN PARTNERS.

Only one partner is working at a time.

Partner A does kettlebell swing, then Partner B does farmer's walk.

Partner A does wall ball, then Partner B does thrusters.

Partner A does pullups, then Partner B does rows.

Partner A runs, then Partner B does kettlebell swings, etc.

#3  BB Incline Bench Press - 5 sets x 6 reps

Start light then add weight each set.

3/27/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 9 reps

Start light then add weight each set.

#2  This is 2 rounds.  Round 1 looks like this.

0:00 - DB Shrug - 20 reps, then Burpee - 20 reps

2:00 - BB Row - 20 reps, then DB Lateral Raise - 20 reps

4:00 - Inverted Row - 20 reps, then Goblet Squat - 20 reps

Round 2 starts at 6:00. 

For the inverted row, heels are on a bench.  

3/26/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Back Squat

Work up to a moderately heavy set of 6 reps.

Go heavier than your top set from 3/20/22.

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

#2  Do 2 rounds of:

BB Ground to Overhead - 10 reps at 135 lbs

Air Squat - 55 reps

DB Row - 25 reps each side, 60 lbs or heavier

Pushup - 40 reps

REST 2 minutes between rounds.  

#3  BB Deadlift

3 sets x 6 reps

Same weight all 3 sets.

3/24/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 set x 8 reps

Start light then add weight each set.

#2  This is 6 rounds of continuous work.

Round 1 is A, B, C, D, E and F.

Round 2 is A, B, C, D and E.

Round 3 is A, B, C and D.

Round 4 is A, B and C.

Round 5 is A and B.

Round 6 is A.

A) Cable Row - 10 reps

B) DB Thruster - 12 reps

C) BB Curl - 15 reps

D) BB Nosebreaker - 20 reps

E) DB Suitcase Carry - 100 meters (50 meters each hand)

F) Run 500 meters

No rest between rounds.  The suitcase carry is like farmer's 

walk but only one DB. Keep good posture and try not to lean

to the left or right.  

3/23/22

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press

4 sets x 6 reps at 80% of 1RM

1 set x as many reps as you can at 80%

#2  This is continuous work.

Do 4 rounds of:

Goblet Squat                       24 reps each round

1 Arm DB Bench Press       6-8-10-12 reps each side

Pullup                                   18-16-14-12 reps

Double Under                      24 reps each round

Medicine Ball Wall Ball      12-14-16-18  reps

Sledgehammer VS Tire       12-10-8-6 reps each side

R1-24 goblet-6 press-18 pullup-24 double under-12 wall ball-12 sledge

R2-24 goblet-8 press-16 pullup-24 double under-14 wall ball-10 sledge

R3-24 goblet-10 press-14 pullup-24 double under-16 wall ball-8 sledge

R4-24 goblet-12 press-12 pullup-24 double under-18 wall ball-6 sledge

For the 1 Arm DB Bench Press, you have 2 DB's.  Left DB is in the down

position by your shoulder.  Press all reps of the set with right arm, then

switch and press all reps of the set with left arm.  

#3  BB Rack Press - 6 sets x 4 reps

Start light then add weight each set.  

3/21/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 9 reps

Start light then add weight each set.

#2  With a partner, in 12 minutes, do as many 

rounds as you can of:

Burpee - 8 reps

BB Row - 8 reps

ALTERNATE WHOLE ROUNDS.  One partner is

working at a time.

Partner A does 8 burpees and 8 rows. Then

Partner B does 8 burpees and 8 rows, etc.