9/7/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

Set 1 - 8 reps at 90% of your goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than your top set of 12 from 9/1/22.

#2  In 16 minutes, do as many rounds as you can of:

BB Deadlift - 10 reps

Medicine Ball Wall Ball - 20 reps

Strict Pullup - 10 reps

BB Push Press - 10 reps

DB Suitcase Carry - 50 meters (25 meters each hand)

Air Squat - 30 reps

Pushup - 30 reps

9/5/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps 

#1  Seated DB Shoulder Press - 4 set x 9 reps

Start somewhat light then add weight each set.

Finish heavier than 8/30/22.

#2  This is continuous work.

Do 3 rounds of:

DB Thruster                                 20-15-10 reps

DB Row                                         10 reps each round

24" Box Jump                              10 reps each round

Standing BB Shoulder Press      10-15-20 reps

Sledgehammer vs Tire                10 swings each side

BB Curl                                         10 reps

9/4/22

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 - regular tempo

4 sets x 9 reps

Start somewhat light, then add weight each set.

Finish heavier than your top set from 8/29/22.

#2  Start a timer.  At 0:00, 3:00, 6:00, etc. do 

3 reps of BB Ground to Overhead with 135 lbs.

When not doing ground to overheads, in any

order and any combination, do:

Burpee - 40 reps

Run - 500 meters

Tire Pull - 100 meters with 50 lbs in the tire

Inverted Row - 40 reps

9/2/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  This is one round.  Do all reps of each exercise

before moving on to the next exercise.

Cable Row - 25 reps at 100 lbs

Double Under - 85 reps

BB Nosebreaker - 25 reps

Goblet Squat - 45 reps

DB Incline Bench Press - 25 reps

American Kettlebell Swing - 45 reps

9/1/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

Set 1 - 12 reps at 90% of your goal weight for today

Set 2 - 12 reps at your goal weight

Set 3 - 12 reps back down at 90%

Go heavier than 8/26/22.

#2  DB Suitcase carry for 200 meters,  one DB,

switching sides every 50 meters.  

Then immediately begin 3 rounds of:

Medicine Ball Wall Ball      16 reps

Strict Pullup                         10 reps

Then immediately begin 3 rounds of:

Pushup            24 reps

BB Deadlift     8 reps

Then immediately begin 3 rounds of:

BB Push Press     12 reps

Air Squat             32 reps

8/30/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

#1  Seated DB Shoulder Press

4 sets x 9 reps

Start somewhat light then add weight each set.

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

as you can of:

DB Thruster                                     16 reps

24" Box Jump                                   8 reps

DB Row - 12 reps each side            12 reps

Bumper Plate Overhead Walk       50 meters

Standing BB Shoulder Press          12 reps

Standing BB Curl                            16 reps

Sledgehammer VS Tire                   8 reps each side

Only one partner is working at a time.  Alternate exercises.

Partner A does thrusters, then Partner B does box jumps.

Partner A does rows, then Partner B does overhead walk.

Partner A does shoulder press, then Partner B does curls.

Partner A does sledgehammer, then Partner B does thrusters, etc. 

60 lbs or heavier for DB Rows. 

8/29/22

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 - regular tempo

4 sets x 9 reps

Start somewhat light then add weight each set.

Finish heavier than your top set of 12 from 8/23/22.

#2  Start a timer.  Do 8 rounds of:

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

1:00 - Do 8 Burpees

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.