5/3/24

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 8 reps

Try to add weight each set.

#2  Do 4 rounds of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

#3  Do 4 rounds of:

Tire Pull (walking backward)        60-50-40-30 seconds (you pick lbs)

DB Farmer's Carry                        50-100-150-200 meters

24" Box Jump                               20-16-12-8 reps

Regular Pushup                            24-28-32-36 reps

BB Row                                         20-16-12-8 reps

Medicine Ball Wall Ball                 16-20-24-28 reps

5/2/24

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom postion, regular tempo

on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

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

#2  BB Deadlift - regular tempo - 5 sets x 3 reps

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

#3  In 10 minutes, do as many rounds as you can of: 

Pullup          20 reps

Burpee         20 reps

Run              200 meters

Then REST 2 minutes.

Then in 10 minutes, do as many rounds as you can of:

Inverted Row                             20 reps

Seated DB Shoulder Press        20 reps

Goblet Squat                              30 reps

If you get a minute, go look at the truckroom18 youtube.  I am going 

to start posting a video every Thursday. Thanks!

4/30/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 45 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 - 4 sets x 12 reps

Same weight all 4 sets.

#3  American Kettlebell Swing - 30 reps

Then, in any order and any combination, do:

Air Squat                                          120 reps

1" Deficit Pushup                              80 reps

Double Under                                   120 reps

DB Ground to Overhead                    40 reps each side

Standing BB Curl                              50 reps

DB Thruster                                       50 reps

Then one more set of American Kettlebell Swing - 30 reps

4/29/24

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 - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add 

weight each set.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps

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

then all the way up.  

Start with a moderately heavy weight, then try to add 

weight each set.

#3  Start a timer.  Do one round of:   

BB Deadlift                              30 reps

Regular Pushup                      100 reps

DB Row                                   40 reps each side

Medicine Ball Wall Ball            50 reps

DB Farmer's Walk                    250 meters

Burpee                                     50 reps

You are only working EVEN minutes.

Rest ODD minutes.

4/27/24

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 8 reps

Try to add weight each set.

#2  Do 4 rounds of:

DB Reverse Fly - 10 reps

DB Lateral Raise - 10 reps

Plate Front Raise - 10 reps

REST between rounds.

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

Inverted Row                                  40-20 reps

Seated DB Shoulder Press             40-20 reps

Goblet Squat                                  60-30 reps

Pullup                                            20-40 reps

Run                                                300-600 meters

Sledgehammer VS Tire                  10-20 reps each side

4/26/24

Warmup - With an unweighted BB, do 2 rounds of:
Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

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

tempo on the way up.

#1  BB Back Squat - regular tempo - 6 sets x 3 reps

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

#2  BB Deadlift - regular tempo - 5 sets x 3 reps

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

#3 Do 4 rounds of:

DB Thruster - 16 reps

Standing BB Curl - 12 reps

Then do 4 rounds of:

Air Squat - 32 reps

1" Deficit Pushup - 24 reps 

Then do 4 rounds of:

Double Under - 35 reps

DB Ground to Overhead - 10 reps each side

4/24/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 45 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.

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#3  Start a timer.  Do 6 rounds of:

EVEN minutes - American Kettlebell Swing - 15 reps

ODD minutes - Burpee - 10 reps

The last set of Burpees starts at 11 minutes.

At 12:00, in any order and any combination, do:

DB Row                                 50 reps each side

24" Box Jump                       30 reps

DB Farmer's Walk                  250 meters

Medicine Ball Wall Ball          50 reps

Plank                                     3 minutes