12/31/23

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 8 reps

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

Set 2 - 8 reps at top weight for today

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

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

DB Row                                8-12-16-20 reps each side

DB Farmer's Walk                100-125-150-175 meters

DB Thruster                         15-20-25-30 reps

Sledgehammer VS Tire         4-8-12-16 reps each side

Run                                       200-300-400-500 meters

12/29/23

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 - 4 sets x 8 reps

Start somewhat light then add weight each set. 

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest at needed.  Just try to work as quickly as you can 

to finish all reps.

#3  Start a timer.  Do one round of:

BB Nosebreaker                          25 reps

BB Curl                                        25 reps

American Kettlebell Swing          35 reps

DB Bench Press                           35 reps

BB Row                                        45 reps

Burpee                                         45 reps

Goblet Squat                                55 reps

Work EVEN minutes.

Rest ODD minutes.

12/28/23

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 - regular tempo

Goal for today is a max set of 8 reps

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

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90% 

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight, same weight all 3 sets

#3  In any order and any combination, do:

Pullup                60 reps

Pushup              120 reps

Air Squat           180 reps

Then REST one minute

Then do DB Ground to Overhead - 20 reps each side

Then REST one minute

Then, in any order and any combination, do:

Inverted Row                         60 reps

Medicine Ball Wall Ball          60 reps

Double Under                        180 reps

12/26/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Go heavier than 12/20/23.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

On the minute at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00 and 6:00, 

do DB Row - 10 reps each side

On the minute at 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, and 13:00, 

do DB Thruster - 10 reps

On the minute at 14:00, 15:00, 16:00, 17:00, 18:00, 19:00, and 20:00,

Run 100 meters in less than 20 seconds

12/25/23

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 heavy set of 8 reps

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

Set 2 - 8 reps at top weight for today

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

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

American Kettlebell Swing          12-16-20-24 reps

BB Nosebreaker                           12 reps each round

DB Suitcase Carry                        100 meters each round

For the suitcase carry, it's just one DB.  Switch hands at 50 meters

Then immediately begin 4 rounds of:

BB Bench Press   4-6-8-10 reps (2 sec PAUSE at bottom of each rep)

Goblet Squat       25 reps each round

For the bench press, use the same weight for all 4 rounds.

Then immediately begin 10 rounds of:

Inverted Row          12-11-10-9-8-7-6-5-4-3 reps

Burpee                    3-4-5-6-7-8-9-10-11-12 reps

12/23/23

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 - 4 sets x 8 reps

Start somewhat light then add weight each set.

#2  In any order and any combination, do:

DB Reverse Fly - 45 reps

DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Rest as needed.  Just try to work as quickly as you can

to finish all reps.

#3  Continuous work. Do 3 rounds of:

BB Ground to Overhead          8-5-2 reps

DB Thruster                             20 reps

Pullup                                      20 reps

Air Squat                                 20-50-80 reps

BB Row                                   20 reps

Pushup                                    40 reps

12/22/23

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 - regular tempo

Goal for today is a heavy set of 8 reps

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

Set 2 - 8 reps at top weight for today

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

#2  BB Romanian Deadlift - 3 sets x 10 reps

Moderate weight, same weight all 3 sets.

#3  In any order and any combination, do:

Inverted Row - 60 reps

Double Under - 150 reps

Then REST one minute. 

Then in any order and any combination do:

Seated DB Shoulder Press - 60 reps

Run - 600 meters

Then REST one minute.

Then in any order and any combination do:

DB Hammer Curl - 60 reps

Medicine Ball Wall Ball - 60 reps