Wednesday, May 6, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Thrusters, 3x7 (no jerking it)

Hang Clean, 3x10 reps

Weighted Dips, 4x7 reps

Banded tricep kickbacks, 60 reps each arm

Anchored AbMat situps, 100 reps

Tuesday, May 5, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

Weighted C2B Pullups, 5x5 reps

Floor Press, 3x8 w/ chain

EMOM, 10 rounds
2 Bar Muscle Ups
5 T2B

Weighted Hip Extensions, 3x10 @ 30/20

AMAP 3min
Double Unders

Monday, May 4, 2015

Wave 1, Day 1

Max Effort (Monday)

Box Squat, 6x2 reps

Front Squat, 3x8 reps

7min AMRAP
7 Jumping squats w/ barbell on back 45/35
7 GHD Sit ups

Glut Ham Raise, 3x12 reps (pause at bottom and top)

Friday, May 1, 2015

Wave 4, Day 4

Deload (Friday)
Gymnastics Work

Accumulate 3min in Handstand Hold, freestanding or against a wall

Kipping Ring swings, 3x10 reps

P-Bar Swings, 3x10 reps

Ice Cream makers on rings, 3x8 reps

Burpee Bar muscle ups, 15 reps

GHD Sit ups, 3x 20 reps

Wednesday, April 29, 2015

Wave 4, Day 3

Deload (Wednesday)

Squat Clean, 3x8 reps @ 40%

1 Board Bench Press, 4x5 @ 40%

Handstand walk, 60m

Banded tricep extension, 50 reps

Hip back extensions, 3x8 reps

Tuesday, April 28, 2015

Wave 4, Day 2

Deload (Tuesday)

Power Snatch, 3x8 reps @ 35% of 1RM

Snatch Pulls, 5x3 reps @ 45%
* Control the decent, then explode out of the bottom

As many reps as possible of the following. No dropping the weight, all at 95/65#
Push Press
Push Jerk

Strict Pull ups, 3x8 reps

Anchored AbMat situps, 75 reps

Monday, April 27, 2015

Wave 4, Day 1

Deload (Monday)

Box Squat, 5x5 reps @45% of 1RM

Sumo DL, 5x5 resp @45% of 1RM

Walking Lunge, 100 w/ 45/35 barbell

Banded Good Mornings, 75 reps Medium band

Reverse Hyper, 3x12 reps @ 25% of 1 RM Back Squat

Friday, April 24, 2015

Wave 3, Day 4

Max Effort (Friday)

Max effort floor press, 7x1 rep

Alternating Dumbell bench press, 2x20 reps AHAP

Decreased range of motion handstand push-ups, 3x max reps
Stack 2-3 Abmats

Arnold Press, 3x10 reps

Ice cream makers on rings, 5x8 reps

Wednesday, April 22, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Dynamic effort incline bench press, 15x3reps @50% :30sec rest
* Stack 4-5 mats under bench legs at head*

Hang muscle clean, 15x2reps @50% of 1Rm muscle clean on :30sec

50 Dips for time
100 banded triceps extensions. *Palms upward*

Hip Extensions, 3x12

Tuesday, April 21, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat Snatch, 8x2 on the 60sec
Clean pulls, 10x3reps @ 65% + chain

Tabata jumping DB lunge w/ 25/15#
GHD med ball toss, 2x16reps 8/6#
Fat bar deadlift hold for time, 3 attempts @ 225/155#

Monday, April 20, 2015

Wave 3, Day 1

Max Effort (Monday)

Wide stance, good mornings, 3x8 reps
Deadlift from the knees, 5x3 reps

Bear crawl w/ sled, 90m @ 135/90#

Tabata mash up:
Goblet squat 16kg/12kg
Knees out sit ups

Banded Good mornings, 100 reps w/ thick band

Friday, April 17, 2015

Wave 2, Day 4

Max Effort (Friday)

Bench press, 5x3 reps

Weighted strict Ring pulls 3x8 reps (unbroken) *Rings to shoulder
Then, take 60% of your heaviest set and do as many reps as possible

Skull crushers 3x15 reps 45(33)#

Banded tricep ext, 100reps

Skin the cat 10 reps (as strict as possible)

Lateral crunches w/ KB, 3x20 each side

Wednesday, April 15, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Hanging Cluster  (From  the hang, Clean to Thruster) 12x2 Reps @60% of 1 RM Clean on the :30

Weighted Ring dips, 4x8 reps

Tabata KB swing, 2/ 1.5 pood
*If KB is rested during the :20 of work, 10 burpee penalty after all rounds are completed*

P-Bar swing, 3x15 reps

Superman hold on GHD for 30sec, then 8 hip extensions. 4 Sets

Tuesday, April 14, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

Hang Squat Snatch, 10x2 Reps @ 60% on the :45

Belly 2 Bar pullups, 7 Reps EMOM for 7min

Sled Drag around sholders, straight leg, 200m @ moderate weight
Banded delt hell, 3x15 reps

Reverse Hyper, 3x15 @ 50% of 1RM Back Squat
*1sec pause at top and bottom*

V-ups, 50 reps (Must touch toes)

Monday, April 13, 2015

Wave 2, Day 1

Max Effort (Monday)

Deadlift 7x2 reps

EMOM for 8 min, 15m prowler push w/ 110#(70#)
*Do not turn prowler around, it will be pushed high and low

Thruster 3x10 unbroken reps @ 105#(75#)
*Rest in between sets. 20 burpee penalty for breaking a set.

Weighted Lunge, 100m w/ 30/20# DBs

 Russian twist x 100 reps w/ 14#(10#) medball

Friday, April 10, 2015

Wave 1, Day 4

Max Effort (Friday)

Floor press (wide grip), 6x3 reps + Chain

Weighted strict pullups, 5x2 reps
Then, as many reps as possible without added weight
JM Press, 2x14 reps
DB hang muscle clean 1/4 press, 3x12 reps

Hip-Back Extension, 2x18 reps
Foam roller rollouts, 2x20 reps

Wednesday, April 8, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Hang Power Cleans, 6x5

Tabata Mash Up: 

Jumping Lunge
Ring Row

Handstand walk, 90m

Skin the cats, 20reps (Slow and controlled)

Reverse hyper, 2x12 @ 40% of 1RM back squat

Tuesday, April 7, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

3 position power snatch (hang, above knee, mid shin) EMOM x 10 min @ 50% 1RM snatch
*perform 1 power snatch at each position, move through 3 positions w/o putting bar down

90m walking OH lunge 95(65)#

3 rounds for reps:
1 min max rep C2B pull-ups
1 min rest
Dynamic sit-ups x 75 reps

Back Ext, 3x16reps

Monday, April 6, 2015

Wave 1, Day 1

Max Effort (Monday)

Box squats, 3x12 reps on the 3:00 send-off 

Good mornings, 3x12 reps on the 3:00 send-off 

Prowler push, 20' on the :20 send-off adding 40# each lap

Bulgarian Split Squats, 2x15 each leg, #45/30

Weighted Back extensions, 3x8 reps 

Friday, April 3, 2015

Deload Day 4


Behind the neck press, 5x5 reps @ 40%
Arnold press, 3x8 reps @ 40/25#
3 count pullups, 12 reps

Handstand hold, accumulate 3min
Dip hops, 2x12 reps

Rope climb, 8 ascents

*Spend some time today and this weekend doing a lot of mobility

Wednesday, April 1, 2015


Deload Day 3

Hang power snatch 5x5reps @ 40% on the :90sec
Split Jerk, 3x10 reps @ 50% (Work on foot positioning and depth)

Tabata Mash up

Chest to bar pull-ups
Air squats

Skin the cat x 20 reps

3 rounds for quality:
:10 superman hold on GHD followed immediately by 10 hip extensions

Tuesday, March 31, 2015


Deload Day 2

Tall clean, 8x2 reps
Double KB swing, 3x10 @ 24/16k
Seated DB box jumps, 15 reps @ 20/10#

Toes through rings, 75 reps

Banded pull aparts, 50 reps

GHD situps, 3x15 reps

Monday, March 30, 2015



Front squat, 5x5 @ 40% of 1RM

Speed deadlifts from the knee, 10x3 @ 30% of 1RM + bands

Tabata Air Squats, 8 sets

 60m walking lunge, alternating 15m lunge forward/ 15m lunge backward

Max L hold followed by 1 minute rest x 5 rounds

Friday, March 27, 2015

Wave 3, Day 4

Max Effort (Friday)

Floor press, 9x3 reps + chains

Dumbell bench press, 2x20 reps

Dumbell  tricep extension rollbacks, 3x10

Ice cream makers on rings, 5x6 reps

GHD sit-ups w/ dumbells, 3x10 reps
*** Start at parallel position holding DBs like a bench press
*** Fire the legs, sit up, and keep the arms straight as you press the DBs up to OH.

Wednesday, March 25, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Bench press, 3x10 reps on 3:00 send-off (plus chains)

JM press, 3x12 reps on 3:00 send-off @ +10% fron H1:Day5
P-bar swings, 3x12 reps (forward and back)
Ring Push ups, As many as possible in 2min

Sled row 5x20m
*** Face the sled, arms in superman position, pull sled to you (similar to a bent-over row).

Knees out Ab Mat situps, 100 reps

Tuesday, March 24, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Push press, 12x3 reps @ 55% of 1RM PP

Hang power clean, 12x2 reps @ 55% of 1RM PC

Front squat 10x3 reps @ 50% + chains

AMRAP 10:00
12 KB Bench press, 24kg ea
24 GHD Situps 
1 P-bar dip ascent

Monday, March 23, 2015

Wave 3, Day 1

Max Effort (Monday)

Good mornings, 5x5reps
Then, as many Back Squats as possible with 150% of your 5RM max, 2 Sets

Weighted back extensions, 3x10reps @25/15#

Glute ham raise, 4x12reps

Toes thru rings, 75reps for time

Reverse Hyper, 3x15reps @ 50% of 1RM back squat

Friday, March 20, 2015

Wave 2, Day 4

Max Effort (Monday)

Bench press, 5x5 reps + 1 strip of chains
Then, 2 x as many reps as possible @ 80 % of 5RM (no chains)

Weighted supine ring rows, 3x8 reps

3 Rounds:
7 Bar muscle ups
7 Split Jerk @ 155#(105#) Alternate Legs

Ring support, accumulate 3 minutes

GHD med ball toss, 2x25 reps @ 8#(6#)

Wednesday, March 18, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

5x3 reps hang squat snatch @ 65% 1RM, on the 1 min

5x3 reps snatch grip behind the neck push jerk, same weight, on the 1 min

Rest 3 min, then
As many reps as possible in 1 minute of snatch balance, same weight as above
Rest 2 min, then repeat

Tabata mash up, :20 work/ :10 rest, pull ups & box jumps 24(20)in, 8 rounds total

60m weighted lid slide w/ sled loaded to 45(25)#

Tuesday, March 17, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

EMOM Hang power clean , 8x6 reps @ 50%

Seated deadlift, 2x15 reps @ 50%

Muscle Up
Squat Snatch 135/95

Glute ham raise, 4x6 reps (no more than :45 sec rest in between sets)

Foam roller rollouts, 3x15reps

Defecit hand release push up, 75 reps (1-2 mats)