6/29/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 30 total reps

Break it up however you want.

PAUSE for one second at the top, and

PAUSE for one second at the bottom, of each rep.

#2  In any order and any combination, do:

BB Deadlift - 40 reps

DB Bench Press - 60 reps

24" Box Jump - 40 reps

After you finish all reps of deadlift, bench press and box jump,

REST one minute.

Then do - DB Thruster - 40 reps

Then REST one minute

Then, in any order and any combination, do:

American Kettlebell Swing - 40 reps

Double Under - 120 reps

Tire Pull - 2 total minutes (walking backward, 50 lbs in tire)

6/28/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

5 sets x 5 reps at 82.5% of 1RM

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

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) Burpee - 12 reps

B) BB Row - 12 reps

C) Goblet Squat - 24 reps

D) Pushup - 36 reps

E) DB Farmer's Walk - 150 meters

F) Run - 600 meters

6/26/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press

1 set x 14 reps

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Try to add weight each set.

#2  This is continuous work.   

In 20 minutes, do as many rounds as you can of:

Air Squat                                     40 reps

Standing BB Shoulder Press      20 reps

DB Hammer Curl                        20 reps

Medicine Ball Wall Ball               20 reps

Inverted Row                              20 reps

DB Ground to Overhead              12 reps each side

6/25/23

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 with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then try to add weight each set.

#2  Do 8 rounds of:

BB Deadlift        1-2-3-4-5-6-7-8 reps

Pushup               22-20-18-16-14-12-10-8 reps

Then immediately do 4 rounds of:

Double Under                                 35 reps

Bumper Plate Overhead Carry    50 meters

Then immediately do 8 rounds of:

DB Row              11-10-9-8-7-6-5-4 reps each side

DB Thruster      4-5-6-7-8-9-10-11 reps

6/23/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 30 total reps

Break it up however you want.

PAUSE for one second at the top, and PAUSE

for one second at the bottom, of each rep.

#2  Do 2 rounds of:

Run - 400 meters

DB Farmer's Walk - 150 meters

Burpee - 25 reps

REST ONE MINUTE

BB Row - 25 reps

Pushup - 40 reps

Goblet Squat - 40 reps

REST ONE MINUTE

6/22/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then try to add weight each set.

#2  Start a timer.   

At 0:00, 4:00, 8:00 etc. - Tire Pull - as far as you can in 30 seconds

At 2:00, 6:00, 10:00 etc. - Medicine Ball Wall Ball - 12 reps

(50 lbs in the tire)

When you are not doing tire pull or wall balls, in any order

and any combination, do:

American Kettlebell Swing - 50 reps

Inverted Row - 50 reps

Air Squat - 100 reps

Seated DB Shoulder Press - 50 reps

6/20/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

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

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

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

BB Deadlift             20-15-10 reps

DB Bench Press      25-20-15 reps

DB Row                   10-15-20 reps each side

BB Push Press        10-15-20 reps

DB Hammer Curl     25-20-15 reps (both arms same time)

DB Thruster             20-15-10 reps

Double Under           50 reps each round

Round 1 is 20 deadlifts, 25 reps of bench press, 10 rows, 

10 reps of push press, 25 curls, 20 thrusters, and 50 double unders.

Round 2 is 15 deadlifts, 20 reps of bench press, 15 rows, 

15 reps of push press, 20 curls, 15 thrusters, and 50 double unders.

Round 3 is 10 deadlifts, 15 reps of bench press, 20 rows, 

20 reps of push press, 15 curls, 10 thrusters, and 50 double unders.