1/31/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift

Do as many warmup reps and sets as you like.

Work up to a heavy set of 4 reps.

#2  DB Row - 4 sets x 9 reps each side

Same weight all 4 sets.  Heavy.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. do DB Thruster - 12 reps

At 2:00, 6:00, 10:00 etc. do American Kettlebell Swing - 12 reps

When you are not doing Thrusters or Kettlebell Swings, 

in any order and any combination, do:

Pullup - 50 reps

Close Grip Pushup - 100 reps

Air Squat - 150 reps

1/30/24

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 3 reps

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

Set 2 - 3 reps at your top weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  In 8 minutes, do as many rounds as you can of:

Inverted Row                                 16 reps

Burpee                                           16 reps

Run                                                100 meters

DB Ground to Overhead                 8 reps each side

Pushup                                           16 reps

Goblet Squat                                  16 reps

REST for 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Inverted Row                                 24 reps

Burpee                                           24 reps

Run                                                150 meters

DB Ground to Overhead                 12 reps each side

Pushup                                           24 reps

Goblet Squat                                  24 reps

1/28/24

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 - 6 sets x 3 reps

Start somewhat light then try to add weight each set.

#2  Do one round of:

DB Reverse Fly - 45 reps

Standing DB Lateral Raise - 45 reps

Plate Front Raise - 45 reps

Do all the reverse flies, then move on to the lateral raises.

Finish all the lateral raises, then move on to the front raises.

Not meant to be unbroken.  Rest as much as you need to.  Just

try to work as quickly as you can to finish all reps.  

#3  This is with a partner.  Each partner will do:

24" Box Jump                        6 sets x 10 reps

BB Row                                  5 sets x 12 reps

Medicine Ball Wall Ball          4 sets x 18 reps

Double Under                         3 sets x 50 reps

Only one partner is working at a time.  

Partner A will do 10 box jumps, then Partner B does 10 box jumps,

back and forth until each partner has done 6 sets.  Then move on 

to the rows.  

1/27/24

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 set 2 is a heavy set of 3 reps

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

Set 2 - 3 reps at top weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB Romanian Deadlift - 5 sets x 6 reps

Moderate weight - same weight all 5 sets.

#3  Do 4 rounds of:

American Kettlebell Swing         12-16-20-24 reps

DB Nosebreaker                          12 reps

DB Suitcase Carry                      100 meters (1 DB, 50 meters each hand)

Then immediately do 4 rounds of:

Air Squat                  35 reps

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

For bench press, use same weight all 4 rounds.

Then immediately begin 10 rounds of:

Pullup                 11-10-9-8-7-6-5-4-3-2 reps

DB Thruster        2-3-4-5-6-7-8-9-10-11 reps

1/25/24

Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift

Do as many warmup reps and sets as you like.

Work up to a moderately heavy set of 4 reps.

#2  DB Row - 4 sets x 9 reps each side

Same weight all 4 sets. Heavy.

#3  In 7 minutes, do as many rounds as you can of:

Goblet Squat - 15 reps

Pushup - 20 reps

Then rest one minute, then in 7 minutes, do as many

rounds as you can of:

DB Ground to Overhead - 8 reps each side

Run - 100 meters

Then rest one minute, then in 7 minutes, do as many

rounds as you can of:

Burpee - 15 reps

Inverted Row - 20 reps

1/24/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

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 moderately heavy set of 3 reps

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

Set 2 - 3 reps at top weight for today

Sets 3,4,5 and 6 - 3 reps back down at 90%

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  DB Farmer's Carry - 200 meters

Then start a timer.  Working EVEN minutes and Resting ODD

minutes, do one round of:

24" Box Jump                          40 reps

BB Row                                     40 reps

Double Under                            150 reps

Medicine Ball Wall Ball               50 reps

Pullup                                         50 reps

Finish all the reps of each exercise before moving on to the 

next exercise.

After you finish the pullups, do:

DB Farmer's Carry - 200 meters

1/22/24

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 5 reps

Start somewhat light then add weight each set.

#2  DB Lateral Raise - 3 sets x 20 reps

#3  In any order and any combination, do:

DB Hammer Curl        45 reps

BB Overhead Hold      90 seconds total

Air Squat                    135 reps

REST one minute

American Kettlebell Swing - 40 reps

REST one minute

Then in any order and any combination, do:

Sledgehammer VS Tire                 25 reps each side

Seated DB Shoulder Press            45 reps

BB Deadlift                                    35 reps