9/29/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

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

Start with a moderate weight, then add weight each set.

Finish heavier than your top set from 9/23/22.

#2  Do 3 rounds of:

Cable Row       20-15-10 reps

DB Thruster    10-15-20 reps

Then immediately begin 3 rounds of:

DB Hammer Curl                          20-15-10 reps

Bumper Plate Overhead Walk     50 meters each round

Then immediately begin 3 rounds of:

Inverted Row                               20-15 10 reps

Seated DB Shoulder Press          10-15-20 reps

9/28/22

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

5 sets x 6 reps

Start with a moderate weight, then add weight each set.

Finish heavier than your top set from 9/22/22.

#2  Do one round of:

BB Ground to Overhead - 8 reps at 135 lbs

Sledgehammer VS Tire - 11 reps each side

24" Box Jump - 14 reps

DB Row - 17 reps each side

Tire Pull - 50 meters with 50 lbs in the tire

REST one minute

Burpee - 25 reps

REST one minute

Tire Pull - 50 meters with 50 lbs in the tire

DB Row - 17 reps each side

24" Box Jump - 14 reps

Sledgehammer VS Tire - 11 reps

BB Ground to Overhead - 8 reps at 135 lbs

9/26/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start with a moderate weight then 

add weight each set.

#2  Every third minute, do 20 Goblet Squats

(0:00, 3:00, 6:00, etc.).  When you are not

doing goblet squats, in any order and any

combination, do:

Strict Pullup - 40 reps

DB Incline Bench Press - 60 reps

Double Under - 80 reps

Plank - 2 minutes (elbows and toes)

9/25/22

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

5 sets x 4 reps

Set 1 - 4 reps at 90% of your goal weight for today

Set 2 - 4 reps at goal weight

Sets 3, 4 and 5 - 4 reps back down at 90%

Go heavier than your top set of 8 reps from 9/19/22.

#2  This is continuous work.  Do one round of:

DB Farmer's Walk - 200 meters

Air Squat - 130 reps

Pushup - 80 reps

BB Deadlift - 30 reps

Medicine Ball Wall Ball - 30 reps

DB Row - 30 reps each side (60 lbs or heavier)

Finish all reps of each exercise before moving on to 

the next exercise.  

9/23/22

Warmup - With light weights, do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Goblet Squat - 12 reps

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

Start with a moderate weight, then add weight each set.

#2  Start a timer.  This is continuous work.  

In 12 minutes, do as many rounds as you can of:

DB Thruster              9 reps

Strict Pullup             12 reps

DB Shrug                   15 reps

Goblet Squat             15 reps

BB Push Press           12 reps

DB Hammer Curl     9 reps 

9/22/22

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

5 sets x 6 reps

Start with a moderate weight, then add weight each set.

Finish heavier than your top set from 9/16/22.

#2  This is 5 rounds of continuous work.

BB Ground to Overhead          2-3-4-5-6 reps at 135 lbs

DB Row                                       6-7-8-9-10 reps each side

Burpee                                        10-11-12-13-14 reps

Tire Pull with 50 lbs in tire      20-20-30-40-40 seconds

Run                                             200 meters each round

9/20/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 6 sets x 6 reps

Start with a moderate weight then

add weight each set.

#2  This is continuous work.  Do 3 rounds of:

Strict Pullup             10 reps each round

Goblet Squat            10-20-30 reps

Cable Row                20 reps each round

Double Under           60-40-20 reps

BB Nosebreaker        15 reps each round