Friday, February 27, 2015

Wave 4, Day 4

Max Effort (Friday)

DB Bench Press, 5x5 Reps
Then, as many reps as possible at 50% or 5RM x 2 sets
Bent over barbell row, 2x20 Reps

3 count pull ups, 25 reps

Back ext, 3x16 reps

Banded tricep extensions, 100 reps

GHD sit ups, 4x20 reps

Wednesday, February 25, 2015

Wave 4, Day 3

Dynamic Effort (Wednesday)

Hang power clean, 2x20reps (No dropping the bar)

3 rounds for time:
10 manmakers 30(20)#
1 legless rope climb, 15'

Tate press, 3x20 reps 

20m plate pinch carry x 3 sets, 45(25)#

Weighted candlestick x 50 reps w/ 8(6)# med ball

Tuesday, February 24, 2015

Wave 4, Day 2

Hang Power snatch, 15x3 reps, :30 rest

75 ring push ups for time

Hammer curls w/ Fat Grips, 3x15reps, AHAP

Landmine twist, 3x20 reps, 25/15#

Banded lat pull downs, 100 reps

Monday, February 23, 2015

Wave 4, Day 1

Max Effort (Monday)

Hypertrophy

A little something different this week. Instead of a delaod week, were gonna beat the hell out of ourselves this last week, then take a delaod period next week.





Overhead squats, 4x10 reps on 2:00 send-off AHAP

Above the kneecap deadlift, 3x20 reps + mini bands

Prowler Push, 5x30m @ a moderate weight (It should take you no more than 20sec) 1min rest in between

Hip & back extensions, 4x15 reps

Glute Ham Raise, 3x18 reps (Try to start with no assistance, then use assistance to finish the set if needed

Friday, February 20, 2015

Wave 3, Day 4

Max Effort (Friday)

Floor press,  5x5 reps w/ chain

Weighted strict pullups, 5x2 reps
Then, as many reps as possible without added weight

JM Press, 2x12 reps

DB hang muscle clean 1/4 press, 3x12 reps

Back Extension, 2x18 reps

Foam roller rollouts, 2x20 reps

Wednesday, February 18, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Man Challenge, go till failure. Since its the first thing you are doing today, make it worth while

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

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

100 banded triceps extensions. *Palms upward*


Max set Double Unders, 2 sets. Rest 5 min in between

Tuesday, February 17, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

High Hang Squat Snatch, 6x5 reps 

Split Jerk Balance, 6x4 reps, moderate weight

For Time: 

50 Burpee box jump overs 24/20"

P-bar swings, 2x15 reps

Ring ice cream makers, 3x8 reps

Hip back extension, 3x8 reps 

Monday, February 16, 2015

Wave 3, Day 1

Max Effort (Monday)

Anderson squats, 6x3reps
then, as many reps as possible of Back Squat @ 70% of 1RM Back Squat

Clean Pulls,  5x5reps

Wide grip, 3 count pull ups, 30reps

Banded back extensions, 50reps

Plank hold, 1min front, side, side, rest 1min x3 sets

Friday, February 13, 2015

Wave 2, Day 4

Max Effort (Friday)

Slingshot bench press, 5x5 reps
Then, complete as many reps as possible at 50% of 5RM without Slingshot

T-Bar row, 3x10 reps

Man challenge w/ 25# vest

Banded lat pulldowns, 75 reps

Dynamic sit up w/ band, 100 reps


Hip Extensions, 4x15 reps with 25/15#

Wednesday, February 11, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Power snatch, 7x5 reps @ 65% of 1RM on the 1min

Speed Squats, 8x2 reps @ 55% of your 1RM

Lat pull down w/ rings, 4x16 reps

Seesaw press, 3x18 reps (9 each arm)


AMRAP 2min, HSPU

Tuesday, February 10, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

"Bear Complex", 20min to reach your max weight complex without dropping the weight for 7 reps

Ring push ups, 2x max rep w/ 45/25 plate on back

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, accumulate 3min

Monday, February 9, 2015

Wave 2, Day 1

Max Effort (Monday)

Pause Front squat, 5x3 reps, with 3sec pause at bottom

Speed Deadlift from knees, 10x3 reps @ 40% plus bands on :30

Ankle strap sled drag, 90m @ Heavy weight

Tabata bottom 2 bottom squats

GHD Medball toss, 2x20 reps 12/8#

Friday, February 6, 2015

Wave 1, Day 4

Max Effort (Friday)

DB Bench press, 5x7 reps

4 Board bench press, 2x max reps (narrow grip)
Overhead walking lunge, 15 each leg @ 95#

Foam roller rollouts, 2x20 reps

Hip, back ext, 3x10 reps


Wednesday, February 4, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Weighted Pullups, 5x7 reps

Bent over barbell rows, 4x8 reps 

Banded lat pulldowns, 4x10 reps THICK band

3 mat HSPU, as many reps as possible. Stack 3 abmats up

P-bar low support swing dips, 3x10 reps

5min abs, 
*1min in each of the following:
Hollow hold
Flutter kick
Scissor kick
V-ups
Hollow hold

Tuesday, February 3, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

Hang squat clean and Jerk + Jerk, 12 sets @ no more than 80% of 1RM C&J

AMRAP 8:00
12 KB Bench press, 24kg ea
12 Toes to bar
1 P-bar dip ascent

4 min handstand walk for distance

Pistols, 30 each leg, alternating

Hip back ext, 3x12 reps

Tricep Ext, 75 reps

Monday, February 2, 2015

Wave 1, Day 1



Snatch grip deadlift, 5x5 reps

Deadlift, 2x max reps @ 80% of 5RM

Tabata dumbell front squats, 40# DB's (low score counts)

Stationary overhead lunges, 3x12 reps @ 115/85#

Landmine Twist, 2x25 @ 20/15#

Friday, January 30, 2015

Wave 4, Day 4

Deload (Friday)

Shoulder press 6x3 reps @ 60% 1RM shoulder press

Bent over barbell row 3x10 reps w/ 65#(45#)

6 Wall Walks, 12 hand release push-ups
5 Wall walks, 10 hand release push-ups
4 Wall walks, 8 hand release push-ups
3 Wall walks, 6 hand release push-ups
2 Wall walks, 4 hand release push ups
1 Wall walks, 2 hand release push-ups

Then as many mush ups as you can do in one set.
Tate press 3x10 reps

Skin the cats x 10 reps (slow & controlled)

Wednesday, January 28, 2015

Wave 4, Day 3

Deload (Wednesday)

Hang power snatch, 6x2 reps @ 50% of 1RM PS

Snatch grip push press BTN, 3x5 50% of 1RM snatch

Bent over rows, 3x8 reps w/ dumbells

See-saw kettlebell presses, 3x10 each side


Knees out AbMat sit-ups, 50 reps

Tuesday, January 27, 2015

Wave 4, Day 2

Deload (Tuesday)

Push press, 5x5 reps @ 50% of 1RM

Hang power clean 5x5 reps @ 50% of 1RM 

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

Skin-the-cats, 10 reps

Hip, back extensions, 3x15 reps

Monday, January 26, 2015

Wave 4, Day 1

Deload (Monday)

Front squat, 10x2 reps @ 40% (No additional resistance, focus on form

Deficit deadlift, 10x3 reps @ 40% (No additional resistance, focus on form

Walking sled drag, 200m @ moderate weight

AirDyne, 5 sets :30 @95rpm :30@55rpm

Reverse hyper, 2x16 @ 25% of 1RM back squat

Friday, January 23, 2015

Wave 3, Day 4

Max Effort (Friday)
Last chance to set a 1RM PR

1RM Clean & Jerk, 20min to accumulate your 1RM

Tabata C2B pull-ups, :10 rest will be in chin over the bar hold
*If you drop off the bar during rest there is a 10 burpee penalty done at the end of the whole Tabata

Seated DB box jump x 20 reps w/ 20(10)# to 24(20)" box

7 min AMRAP:
7 pull-ups
7 box jumps 24(20)"
14 ab mat sit-ups

Accumulate 3min in Superman hold

Wednesday, January 21, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Repetition method bench press w/ KBs suspended from bar, 2x12 reps then 1xMax reps

Bar dips, 3x max reps... on last set, reach failure then have partner assist you for an overload effect

Band pull-aparts w/ thumbs up, 100 reps (pick a challenging band)

Dumbell hang muscle clean + 1/4 press, 2x20 reps


Strict T2B, 3x15 reps

Tuesday, January 20, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Speed deads from below kneecap, 10x2 reps @ 45% + additional resistance

Prowler Push, 4x20m @ 50% of 1RM Back Squat


Glute ham raises, 5x8 reps w/ :03 eccentric phase

Reverse hypers, 2x20 reps @35% of 1RM back squat


Back Ext, 3x25 reps


Monday, January 19, 2015

Wave 3, Day 1

Max Effort (Monday)
Again, lets set a new PR

1RM Snatch, 20min to reach your 1RM 

Sumo deficit deadlift, 5x7 reps

4 rounds for time:
15m sled pull 75# + 16kg KB(50# + 12KG KB)
15 goblet squats with KB

Banded leg curls, 2x20 reps w/ green band

Weighted hollow rock, accumulate 3 min, 25(15)#
*Hold 25(15)# dumbell overhead while holding hollow rock

Friday, January 16, 2015

Wave 2, Day 4

Max Effort (Friday)

Behind the neck shoulder press, 5x5 reps

Weighted Pullups, 5x5 reps w/ reverse grip 

Banded lat pulldown, 50 reps with a thick

3 Rounds

7 Wall Walks
15 C2B Pull ups
Weighted back ext, 3x15 reps 15/10#

Wednesday, January 14, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Hang Power Clean to Jerk, 10x3 reps (Go immediately in to the jerk after catching the clean in the Power position)

DE DB bench press, 3x20 + bands

Bulgarian split squat, 4x15 reps each leg with 30/20 DBs

4 Board bench, 3x max rep (Vary grips, Narrow, Super Narrow, Reverse)

Ice Cream makers, 4x10 reps   

Tuesday, January 13, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

Power Snatch + 2 OHS, 8x2 reps

Double KB swing, 3 x 25 reps @ 24/16k

Seated DB box jumps, 3 x 15 reps @ 20/10#

Toes through rings, 75 reps

Banded pull aparts, 100 reps

GHD hollow hold for :30sec then, 15 GHD sit-ups x 5 sets (Rest as needed in between sets)

Monday, January 12, 2015

Wave 2, Day 1

Max Effort (Monday)
Lets set some more PRs. 

1RM Deadlift, 20min to reach your 1RM

Front squat, 5x7 reps 

3 Rounds
100 Double Unders
20 Pistols (alternate legs)

Sled drag, 400m 75/55 (straps on shoulders)

5min abs
1min in each of the following:
Hollow hold
Flutter kicks
Scissor kicks
V ups
Hollow hold

Friday, January 9, 2015

Wave 1, Day 4

Max Effort (Friday)

Max effort 2 board bench press 8x3 reps
Then, 1 x max rep set @ 70% of 3RM

Weighted supine ring row 3x10 reps
Then, 1 x max rep set of supine ring row w/o weight

3 rounds for quality:
:20 handstand hold followed immediately by unbroken set of 7 HSPU
*Start w/ strict HSPU and switch to kipping if fatigued

Tabata mash up:
Burpee pull up
Ring dip

V-Ups, 100 reps. Make them legit reps.

Wednesday, January 7, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Hang Squat clean/ 2 thrusters x 10 reps @ 65% of 1RM Thruster

Belly 2 bar pullups, 4x6 reps on the 1min

AMRAP 5min, DB burpee to press 35/25#

P-bar swings, 2x15 reps

Russian Twists, 75 reps each side with 15/10# plate