3/31/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.

#2  BB Row - 6 sets x 6 reps

Same weight all 6 sets.

#3  In 6 minutes, do as many rounds as you can of:

1" Deficit Pushup - 20 reps

Double Under - 40 reps

REST one minute, then in 6 minutes, 

do as many rounds as you can of:

24" Box Jump - 10 reps

DB Farmer's Walk - 50 meters

REST one minute, then in 6 minutes,

do as many rounds as you can of:

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

DB Thruster - 15 reps

3/30/24

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 - regular tempo - 5 sets x 6 reps

Start with a moderately heavy weight then try to add weight each set.

#2  BB Incline Bench - 5 sets x 4 reps

2 second PAUSE at the bottom of each rep

Start with a moderately heavy weight then try to add weight each set.

#3  Start a timer.

Only on EVEN minutes, in any order and any combination do:

Air Squat                150 reps

BB Push Press        50 reps

DB Row                   50 reps each side

Plank                       2 minutes

At 1:00, 5:00, 9:00 etc. do DB Ground to Overhead - 7 reps each side

At 3:00, 7:00, 11:00, etc. do American Kettlebell Swing - 14 reps

3/28/24

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  Seated DB Shoulder Press - 5 sets x 8 reps

Same weight all 5 sets.

#2  In any order and any combination, do:

EZ Curl Bar Nosebreaker - 60 reps

Standing BB Curl - 60 reps

Break this up however you want.  Just try to work as quickly

as you can to finish all reps.

#3  This is 6 rounds of continuous work.

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round is A

A) Run                                                   100 meters

B) Burpee                                              12 reps

C) BB Row                                             15 reps

D) Standing BB Shoulder Press            15 reps

E) Goblet Squat                                     40 reps

F) Regular Pushup                                 80 reps

3/27/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Back Squat - 2 sets x 4 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start with a moderately

heavy weight, then add weight for set 2. 

Sets 3 and 4 are regular tempo.  Do 2 sets x 10 reps

Start with a moderately heavy weight then add weight for set 2.  

Set 2 should be heavier than your top set from 3/21/24.

#2  BB Deadlift - 3 sets x 5 reps

Regular tempo.  Start with a moderately heavy weight, then

add weight for sets 2 and 3.  

#3  With a partner, do 4 rounds of:

1" Deficit Pushup           25 reps

Double Under                  40 reps

Inverted Row                   20 reps

DB Thruster                    20 reps

DB Farmer's Carry        50 meters

Only one partner is working at a time.

Partner A does 25 pushups, then Partner B does 25 pushups.

Partner A does 40 double unders, then Partner B does 40 double unders, etc.

3/25/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#2  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

#3  Do one round of:

DB Ground to Overhead            20 reps each side

Air Squat                                   80 reps

Seated DB Shoulder Press        30 reps

DB Row                                     20 reps each side

Plank (elbows and toes)            90 seconds

Run                                           300 meters

American Kettlebell Swing        30 reps

Run                                            300 meters

Plank (elbows and toes)            90 seconds

DB Row                                      20 reps each side

Seated DB Shoulder Press         30 reps

Air Squat                                    80 reps

DB Ground to Overhead             20 reps each side

3/24/24

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 (1.5 REP) - 4 sets x 6 reps

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

Try to finish heavier than your top set from 3/18/24.

One rep = all the way down, halfway up, all the way down,

then all the way up

Set 5 is regular tempo. Do as many reps as you can at 80% of 1RM.

#2  BB Incline Bench Press (regular tempo) - 4 sets x 6 reps

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

Try to finish heavier than your top set from 3/18/24.

#3  Start a timer.  In 22 minutes do as many rounds as you can of:

BB Deadlift                     10 reps

Regular Pushup              30 reps

Inverted Row                  15 reps

Burpee                            20 reps

DB Suitcase Carry          50 meters (1DB, switch hands at 25m)

3/22/24

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  Seated DB Shoulder Press - 5 sets x 8 reps

Same weight all 5 sets.

#2  In any order and any combination, do:

EZ Curl Bar Nosebreaker - 60 reps

BB Curl - 60 reps

Break this up however you like.  Just try to work as quickly

as you can to finish all reps.

#3  Do 3 rounds of:

DB Farmer's Carry        100-150-200 meters

1" Deficit Pushup           25-35-45 reps

Double Under                  45-55-65 reps

Inverted Row                   15-25-35 reps

DB Thruster                      15-25-35 reps