10/30/23

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 somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

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

BB Deadlift                                   10 reps

DB Bench Press                            20 reps

Air Squat                                      40 reps

Seated DB Shoulder Press           20 reps

Pullup                                           20 reps

Medicine Ball Wall Ball                 20 reps

Run                                               250 meters

10/29/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 82.5% of 1RM

Set 2 - 3 reps at 92.5% of 1RM

Sets 3,4+5 - 3 reps back down at 82.5% of 1RM

Set 6 - 6 reps at 60% of 1RM - take 5 seconds to lower 

the weight, PAUSE for two seconds in the bottom position,

then regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.  

#3  Start a timer.  

At 0:00, 4:00, 8:00, etc. do 12 reps of BB Row

At 2:00, 6:00, 10:00 etc. do 12 reps of BB Push Press

When you are not doing rows or push press, in any order

and any combination, do:

DB Thruster                        60 reps

Double Under                      150 reps

DB Hammer Curl                 60 reps

Plank (elbows and toes)      150 total seconds

24" Box Jump                      40 reps

10/27/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Then add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then

add weight each set.

#3 Do one round of:

BB Ground to Overhead       8 reps

Tire Pull w/25 lbs in tire       60 seconds

Burpee                                  25 reps

Inverted Row                         25 reps

Goblet Squat                         40 reps

DB Farmer's Walk                 100 meters

Pushup                                  60 reps

DB Farmer's Walk                 100 meters

Goblet Squat                         40 reps

Inverted Row                         25 reps

Burpee                                   25 reps

Tire Pull w/25 lbs in tire        60 seconds

BB Ground to Overhead        8 reps

10/26/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

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

Goblet Squat  - 12 reps (light weight)

#1  BB Bench Press - goal for set 2 is a max set of 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight

Sets 3,4+5 - 3 reps back down at 90% of top weight

Set 6 - as many reps as you can at 70% of top weight

Sets 1-5 are regular tempo

For set 6, take 5 seconds to lower the weight, PAUSE for 

2 seconds in the bottom position, then regular tempo on 

the way up.

#2  BB Incline Bench Press

Sets 1-4, do 6 reps at regular tempo, same weight all 4 sets.

For set 5, take off 15% and do as many reps as you can.

Take 5 seconds to lower the weight each rep, then PAUSE for

2 seconds in the bottom position, then regular tempo on the

way up.

#3  Do 4 rounds of:

DB Row                                     20-15-10-5 reps each side

Medicine Ball Wall Ball          10-15-20-25 reps

Then REST one minute.  

Then do 4 rounds of:

DB Bench Press                 25-20-15-10 reps

Air Squat                            25-35-45-55 reps

Then REST one minute.

Then do 4 rounds of:

Run                                              400-300-200-100 meters

American Kettlebell Swing      10-15-20-25 reps

10/24/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

Seated DB Shoulder Press - 12 reps

Air Squat - 12 reps

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

Start somewhat light then add weight each set.

#2  Do 4 sets of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

DB Front Raise - 10 reps

One set is 10 reverse flies, then 10 lateral raises, then

10 front raises, without setting the weight down.

#3  Do 4 rounds of:

BB Curl - 15 reps

DB Thruster - 15 reps

Double Under - 40 reps

Then REST 2 minutes

Then do 4 rounds of:

24" Box Jump - 15 reps

BB Row - 15 reps

Bumper Plate Overhead Walk - 75 meters

10/23/23

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 (Sets 1-5 are regular tempo)

Set 1 - 3 reps at 80% of 1RM

Set 2 - 3 reps at 90% of 1RM

Sets 3,4+5 - 3 reps at 80% of 1RM

Set 6 - 6 reps at 60% of 1RM, take 5 seconds to lower the 

weight, PAUSE for 2 seconds in the bottom position, then

regular tempo on the way up.

#2  BB Romanian Deadlift - 6 sets x 6 reps

Start somewhat light then add weight each set.

#3  With a partner, in 20 minutes, do as many rounds as you can of:

Tire Pull                 25 meters with 25 lbs in the tire

Run                        150 meters

Burpee                   12 reps

Pullup                    18 reps

Pushup                   24 reps

Goblet Squat          30 reps

Only one partner is working at a time.

Partner A does tire pull for 25m.  Then Partner B does tire pull for 25m.

Partner A runs 150m.  Then Partner B runs 150m, etc. 

10/21/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight for set 1.

Add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add 

weight each set.

#3  Do 3 rounds of:

DB Row                                      20 reps each side

Medicine Ball Wall Ball              20 reps

DB Farmer's Walk                      100 meters

DB Bench Press                         20 reps

Air Squat                                    40 reps

Plank (elbows and toes)             60 seconds

American Kettlebell Swing         20 reps

REST one minute between rounds.