Tuesday, June 30, 2015


Deload (Tuesday)

Split Jerk, 5x5 reps @ 40% of 1RM
Hang power Snatch 5x5 reps @ 40% of 1RM 

Accumulate 3:00 in a handstand (against a wall for freestanding)

Skin-the-cats, 12 reps
Kipping Swings on Rings, 30 reps
Knees out Abmat situps, 75 reps


Monday, June 29, 2015


Deload (Monday)

Front squat, 6x5reps @45% (no additional resistance)

Deficit Sumo deadlift, 8x3reps @45% (no additional resistance)

Bear Crawl w/sled, 200m @ moderate weight

Lunges, 100m

300 double unders for time

P-bar swings, 4x10reps

Friday, June 26, 2015

Wave 3, Day 4

Max Effort (Friday)

Push Jerk, 7x2 reps
Then, as many reps as possible at 70% of 2RM

Bent over barbell row, 3x15 (vary grips)
DB rollbacks, 2x16
Banded delt hell, 4 rounds

Weighted Hip back ext, 3x12 reps 15/10#

Wednesday, June 24, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Clean complex of:
1 x power clean, 1 x push jerk, 1 x squat clean, x 6 sets @ 50% 1RM Clean
*whole complex done w/o putting bar down, rest between sets

EMOM 5min
2 Bar Muscle ups
8 Jumping squats w/ 45/35# bar

Banded pull a parts , 75 reps

AMAP T2B in 2 min

Landmine Twist, 3x25 each side 15/10#

Tuesday, June 23, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat Snatch, 8x3 reps on the 1min
Then, as many hang power snatch as possible @ 60% of 3RM

Double KB Swing, 3x15 reps @ 53/35#

4 Rounds for max reps:
1 Minute
DB burpees to press @ 40#(25#)
1 Minute rest

GHD med ball toss,75reps @14#(10#) medball

Triple Under Practice, 5 min

Monday, June 22, 2015

Wave 3, Day 1

Max Effort (Monday)

Good Mornings, 5x7 reps
Overhead walking lunge, 15 each leg @ 95#

Glute ham raise, 3x12 reps

Sled Drag, 400m @ 115/75#
Foam roller rollouts, 2x20 reps
Banded Good Mornings, 75 reps

Wave 2, Day 4

Max Effort (Friday)

Shoulder Press, 6x3reps
Then, as many reps as possible @ 40%
Arnold press, 3x8 reps @ 40#(25#) dumbbells
3 count pullups x 12 reps

Accumulate 3 minutes of support hold on rings
Dip hops, 3x15 reps

Wednesday, June 17, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Dynamic Bench Press, 5x7 reps, 65%+ bands

DB Bench press, 2x max set to complete failure, 50/35#

Weighted pullups, 3x12 reps

Banded lat pull downs, 80 reps

Upright barbell rows, 2x max sets to failure 55/40#

Tuesday, June 16, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

Power Snatch, 8x4 @65% on the 1min

Clean Pulls, 8x2 @ 100% on the min

For time
Ring push ups, 75 reps
DB Snatch, 50 reps (Alternating arms)

Knees out AbMat situps, 100 reps

Monday, June 15, 2015

Wave 2, Day 1

Max Effort (Monday)

Deficit Deadlift, 5x3 reps (2" deficit)

Good Mornings, 4x8 reps

Tabata Goblet squats, 53/35#

Max Height Box Jump

Weighted back extension, 25/15#

Friday, June 12, 2015

Wave 1, Day 4

Max Effort (Friday)

Bench Press, 5x2 reps

Incline Bench press, 3x8 reps

Reverse grip bench press, 3x18 reps

Skull crushers, 3x10 reps

Hollow rock hold, accumulate 4min

Wednesday, June 10, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Power Clean to Push Press, 4x8 reps (increase weight each set)

Snatch Balance, 3x7 reps

Tabata Double KB Swing 53/36#

P-bar swings, 3x15 reps

Headstand to Press, 30 reps (do free standing if you can)

Tuesday, June 9, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

Hand Power Snatch, 5x5 reps

Weighted C2B Pullups, 6x4 reps

Upright rows (narrow grip), 4x10 reps

4 Rounds
20 Hip Ext
20 GHD Sit ups

DB Hang muscle cleans, 3x12 reps

Monday, June 8, 2015

Wave 1, Day 1

Max Effort (Monday)

Cambered bar box squat, 6x3 reps

Seated good mornings, 3x7 reps

Walking barbell lunge, 7x 5 steps each leg (HEAVY)

Prowler Push, 90m HEAVY

Superman hold, accumulate 3min

Friday, June 5, 2015

Wave 4, Day 4

Deload (Friday)

Push Jerk, 5x5 reps @50%

Snatch Balance, 5x3 reps @ 50%

Rope Climb, 7 ascents

Plate Pinch, 5x30sec 45/35

GHD Sit ups, 50 reps

Wednesday, June 3, 2015

Wave 4, Day 3

Deload (Wednesday)

Squat Snatch, 5x5 @ 50%  (focus on form)

Squat Clean, 5x5 @ 50% (focus on form)

Split Jerk, 5x5 @ 50 % (focus on getting low in the landing)

Wall Balls, 75 reps (try to do it in as minimal sets as possible)

Back extensions, 3x12 reps

Toes 2 Rings, 50 reps

Tuesday, June 2, 2015

Wave 4, Day 2

Deload (Tuesday)

Bar Muscle Ups, 3x5 (1min rest in between sets)

Ring Muscle Ups, 3x5 (1min rest in between sets)

Tabata Push ups, 4 rounds

Sumo deadlift high pull, 3x12 reps (No more that 505 of your 1RM Clean)

AbMat Situps, 75 reps 

Wave 4, Day 1

Sorry Cupcakes. I was in an accident and wasn't able to get these posted in time.

Deload (Monday)

Cambered bar back squat, 5x5 reps @ 45%

Lunges, 4x8 reps @ 25% of 1RM Back Squat

Prowler Push, 60m @ light weight, go for speed

Box Jumps w/ a barbell, 3x15 reps

Hip Extensions, 3x18 reps 

Friday, May 29, 2015

Wave 3, Day 4

Max Effort (Friday)

Shoulder Press, 6x2 reps

Seated sled pulls, hand over hand, 5x10m (Heavy as possible)

Reverse grip bench press, 4x6 reps (narrow grip)

Muscle Ups, 2x max set

GHD Situps, 3x20 reps w/ 15#

Wednesday, May 27, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Bench Press, 4x8 reps @65% + Chain

Box Squat, 4x8 reps @65% + Chain

Weighted pull ups, 4x10 reps

Barbell Rows, 3x12 reps

Hip Extensions, 4x10 reps

Tuesday, May 26, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Snatch, take 20min to reach a new 1RM

Clean and Jerk, take 20min to reach a new 1RM

Banded pull aparts, 100 reps

T2B, 75 reps

Friday, May 22, 2015

Wave 2, Day 4

Max Effort (Friday)

DB Shoulder Press, 5x5 reps

Chin over bar holds, 5x 30sec (add weight if feeling frosty)

Handstand walk, 100m

Plate pinch, 4x max hold 45/25#

Weighted Hip Ext, 3x12 reps

Wednesday, May 20, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Clean to Push Jerk, 5x3 reps

Weighted Pullups, 3x8 reps

Weighted Ring Rows, 3x8 reps

Banded Tricep Extensions, 100 reps

Max Double Unders in 2min

V-Ups, 50 reps

Tuesday, May 19, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Hang Snatch to 2 OHS, 5x5 reps (No dropping the bar in between reps)

Sumo Deadlift High Pull, 3x10 reps

Ring Push ups, 3x max set

AMRAP 5min
50 Double Unders
10 C2B Pull ups

Hip Extension, 3x20 reps

Monday, May 18, 2015

Wave 3, Day 1

Max Effort (Monday)

Good Mornings, 5x5 reps

Snatch Grip Deadlift, 6x2 Reps

Tabata Jumping Lunges w/ 20/25# DBs

Reverse Sled Drag 100m (HEAVY)

Weighted GHD Sit Ups, 3x15 reps, 15/10#

Friday, May 15, 2015

Wave 2, Day 4

Max Effort (Friday)

Shoulder Press, 5x2 reps

Push Press, 5x2 reps

Arnold Press, 4x8 reps, HEAVY

AMRAP 4min

Tricep Kick backs, 50 reps each arm, thicker band

Wednesday, May 13, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Hang Power Clean, 5x7 reps

Weighted C2B Pullups, 8x3 reps

60 DB Snatches (Alternate arms) for time

2 Rounds
30 GHD Sit Ups
30 Hip Extensions

Pistol Practice, or 50 total reps

Tuesday, May 12, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

Thruster, 4x7 reps

Snatch Pulls, 10x1 rep, On the 1min

AMRAP 6min
6 Split Jerks 135/95 alternate feet
6 Snatch Grip Deadlift 135/95

2 AbMat HSPU, 3 sets, as many reps as possible

T2B, 60 reps

Monday, May 11, 2015

Wave 2, Day 1

Max Effort (Monday)

Deficit Sumo deadlift 6x3 reps

Prowler Push 100m (HEAVY!!!!!)

Jumping squat to box jump 24/20, 30 reps (Step down)

Barbell lunges, 3x15 reps each leg 185/135

Superman hold, accumulate 5min