Wednesday, November 18, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Squat clean and Jerk, 12x3 reps on the 1min @60%

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

3 min handstand walk for distance

Pistols, 30 each leg, alternating

Hip back ext, 3x15 reps

Wave 3, Day 2

Dynamic Effort (Tuesday)

Hang Squat snatch, 10x2 reps @ 60% of 1RM snatch on the :45 second

Floor press, 3x10 reps @ 75% of 1RM bench press NOT to exceed 135#(95#)

75 Meter overhead barbell walking lunge @ 75#(55#)

As many reps as possible of HSPU, using 1 ab mat
Rest 2 minutes
As many reps as possible of HSPU, using 2 ab mats

Weighted glute bridge, 3x20 reps @ 25#(15#) dumbbell

75 Ab mat sit ups

Monday, November 16, 2015

Wave 2, Day 1

Max Effort (Monday)

Good mornings, 3x8 reps on a 1 minute send off
*Work up to a heavy set of 8 reps. Keep that same weight for 3 sets on the minute send off.
Then, 1 x max rep set @ 70% of your heavy 8 rep weight.

Walking OH lunges, 50 reps each leg, with 45# plate overhead

7 x 100m row sprints

7 x 100m run sprints

Over head sit up x 30 reps, 12kg(8kg)

Reverse hyper 3x12 reps w/ 1 second pause at the top, @ 50% of 1RM back squat

Wednesday, November 4, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Hang power clean & jerk, 8x3 reps on the 1min.

Bar muscle ups, 8x3 reps on the 1min
Front squat 10x3 reps @ 50% + chains

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

Wave 1, Day 2

Dynamic Effort (Tuesday)

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

P-bar swings, 2x16 reps

Seesaw press, 3x18 reps (9 each arm)

Monday, November 2, 2015

Wave 1, Day 1

Max Effort (Monday)

Max effort 2sec pause back squat, 10x3reps

Good mornings, 3x10 reps 

Barbell lunge, 2x20 @ 135/95#

3min AMAP
Slam ball over shoulder @ 100/50#

Knee to opposite elbow, 4x12

Friday, October 30, 2015


Deload (Friday)

Bench press, 6x5 reps @ 40%

BTN push jerk, 5x5 reps @ 40%

Arnold press, 3x12 reps @ 40/25#

P-bar walk & dip w/ vest, 20 reps

Ring ice cream makers, 2x8 reps

Foam roller roll outs, 2x10 reps

Wednesday, October 28, 2015


Deload (Wednesday)

Hang Squat Snatch, 6x4 reps @ light weight

Split Jerk Balance, 6x4 reps @ light weight

Max height seated box jump

P-bar swings, 2x15 reps

Hip back extension, 3x8 reps 

Tuesday, October 27, 2015


Deload (Tuesday)

Hang squat clean, 8x3 reps @ 40%

C2B pullups, 4x 10 reps on the :90
Seated DB box jump, 8x2 @ light weight

T2B, as many as possible in 2 sets

Banded pull aparts, 50 reps

Hip back extension, 3x10 reps

Monday, October 26, 2015


Deload (Monday)

Zercher squat, 8x3 reps @40% of 1RM (no additional resistance)

Deadlift, 10x2 reps @40% of 1RM (no additional resistance)

Reverse sled drag, 200m @ moderate weight

4 Rounds
Row 300m
Rest 1min
*Try your hardest to make all the rows in under 1min

Reverse hyper, 2x15 reps @ 25% of 1RM back squat

Friday, October 23, 2015

Wave 3, Day 4

Max Effort (Friday)

Push press 5 - 4 - 3 - 2 - 1, increasing weight each round working up to 1RM
Then, as many reps as possible @ 70% of 1RM x 2 sets

Weighted C2B Pull ups, 5x3 reps

5min AMRAP
1 Legless Rope Climb
7 Burpees

Banded tricep pulldown x 100 reps

Knee 2 opposite elbow, 3x15 reps each side

Wednesday, October 21, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

3 position power snatch (hang, above knee, mid shin) EMOM x 10 min @ 60% 1RM snatch
*perform 1 power snatch at each position, move through 3 positions w/o putting bar down

Weighted ring push-ups 40(20)#, 2 x max rep sets

Front rack lunge, 4x15m @ 155/105#

3 rounds for reps:
1 min max rep shoulder 2 OH @ 75/55
1 min rest

Dynamic sit-ups x 75 reps

Tuesday, October 20, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Hang power clusters, hang power clusters

Bulgarian split squats, 3x10 reps @ 30#(20#) dumbbells

Reverse band, C2B pull-ups, 8x3 reps

Wall walks, 10 reps

Landmine twist, 2x20 reps @ 30#(20#)

Monday, October 19, 2015

Wave 3, Day 1

Max Effort (Monday)

Good mornings, 5x5 reps + Chain

5 Minute back squat test, 185#(125#)
*Barbell remains on back for 5 minutes accumulating as many back squats as possible.

T2B, 3x18 unbroken reps

Superman hold on GHD, 5x 1min

Russian twist, 50 reps each side w/ 25/15# plate

Saturday, October 17, 2015

Wave 2, Day 4

Max Effort (Friday)

Shoulder press, 5x5 reps + chail

Arnold press, 3x15 reps 

3 count pullups, 12 reps

Handstand hold, accumulate 3min

Dip hops, 3x16 reps

Rope climb, 8 ascents

Wednesday, October 14, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Hang Power Clean, 8x6 reps 

Band resisted pull-ups, 6x5 reps

Speed deads from above knees, 8x2 reps + bands

Ring ice cream makers, 3x10 reps

Legless rope climbs, 10 reps

Tuesday, October 13, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

5x3 reps hang squat snatch @ 65% of 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, add 10% more weight than above

Tabata mash up, 8 Rounds :20 work/ :10 rest, 

pull ups
box jumps 24(20)"

Knee 2 Elbow, 3x max set

Monday, October 12, 2015

Wave 2, Day 1

Max Effort (Monday)

Camber bar box squat, 5x5 reps + Chain

Good Mornings, 3x10 reps + Chain

For time:
60m prowler push (90#t), cannot turn prowler around, push high and low
60 air squats
60 double unders
60 pistols, alt legs

Hip extension, 3x15 reps

Skin the cat, 15 reps (slow and controlled)

Friday, October 9, 2015

Wave 1, Day 4

Max Effort (Friday)

Bench press, 5x5 Reps + 1 strip of chain
Then, as many reps as possible @ 80 % of 5RM (No chain)

Barbell high pulls, 3x8 Reps

5 Rounds:
3 Strict muscle ups
7 Push Jerk 155/105#

75 tricep extensions

GHD med ball toss, 2x18 Reps 8/6#

Wednesday, October 7, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Clean Pulls, 5x3 reps @ 80% 1RM snatch

3 position power Clean (mid thigh, above the knee, ground/ mid shin) x 5 sets @ 60% 1RM snatch

1 x kipping pull-up, 1 x kipping chest to bar pull-up, 1 x kipping toes to bar x 15 sets
*Must do 3 movements consecutively without coming off the bar to equal 1 set. May rest in between sets.

Death by 5 meter prowler push (no added weight to prowler):
1st minute- push prowler 5 meters
2nd minute- push 5 meters, do not turn prowler around simply move to low end, and push back another 5 meters.
3rd minute- 5 meters back and forth 3 times. . .
Keep going until you can not keep up with the clock.

Parallel bar dips, as many reps as possible x 3 sets

Dynamic sit-ups x 75 reps

Tuesday, October 6, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

Power snatch from the high hang, 15x2 reps, :30 rest

Snatch pulls, 10x3reps on the 1min

50 ring push ups for time

Hammer curls w/ Fat Grips, 3x10reps, AHAP

Landmine twist, 2x20 reps, 25/15#

Banded lat pull downs, 50 reps

Wave 1, Day 1

Max Effort (Monday)

Cambered bar, Anderson squats, 5x5 Reps

Back squat, 20 reps (roughly 50% of 1RM)

Squat stance, straight leg deadlift, 6x3 Reps

Knee 2 opposite elbow, 3x16 Reps

Reverse Hyper, 2x18 Reps @ 50% of 1RM back squat

Friday, October 2, 2015

Wave 4, Day 4

Deload (Friday)

BTN shoulder press, 6x5reps @ 40%

Tiger bend push ups, 4x5reps

10-8-6-4-2 Push Jerk 135/95#
20- Abmat situps

Planche practice (try feet on box and try to get shoulders in front of hands, then try legs in band)

Back ext, 3x10reps

Banded pull aparts, 75reps

Wednesday, September 30, 2015

Wave 4, Day 3

Deload (Wednesday)

Hang power clean, 10x3 reps @ 40%

Jumping Squats 75/45#
HSPU (Stack 2 Abmats)

Ice cream makers, 3x6 reps                      (Modification video)

Reverse hyper, 2x12 reps @ 25% of 1RM back squat

P-bar swings, 3x10 reps

Tuesday, September 29, 2015

Wave 4, Day 2

Deload (Tuesday)

3 position snatch, 7 sets @ 40%

EMOM Prowler push, 30/20m shuttle sprints, 5min
*Using an unloaded prowler complete the 30/20m by going 5m down, 5m back till 30/20m

Double KB swing, 3x20 reps 16/12 kg

P-bar swings 4x12 reps

Reverse Hyper, 3x10 reps @ 30% or 1RM back squat

Dynamic sit ups, 50 reps

Monday, September 28, 2015

Wave 4, Day 1

Deload (Monday)

Overhead squat, 5x5 reps @ 40% of 1RM 

Deficit deadlift, 6x3 reps @ 40% of 1RM 

Tabata jumping lunge
*All 8 rounds.

Wall squat, accumulate 5min

1 Minute row challenge 300m(250m)
*Row 300m(250m) in 1 minute, rest the next minute. Complete as many rounds as possible with a 1min pace

Thursday, September 24, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Squat Snatch, 3-3-2-2-1-1. Increasing weight each round 
Then, 2 x unbroken set of 10 reps @ 50% of 1RM

3 Rounds for time:
10 DB burpees 35#(20#)
10 DB thruster 35#(20#)
10 Toes to bar

100m plate pinch carry w/ 35#(25#) plates

V-ups, 75 reps

Hip extension 3x15 reps

Tuesday, September 22, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Snatch shrug, 5x3 reps @ 85% of 1RM snatch

Muscle snatch, 5x3 reps @ 55% of 1RM snatch

3 x max rep ring dips

EMOM x 10 minutes:
100 Meter row
5 Unbroken toes to bar
*5 burpee penalty for every break in T2B, to be added up and completed at end of EMOM.

Weighted back extension, 5x5 reps @ 25#(15#) dumb bell, performed slow and controlled

Monday, September 21, 2015

Wave 3, Day 1

Max Effort (Monday)

Max effort good mornings, 5x6 reps

Repetition method good mornings, 1x max reps @ 80% of 6RM

3 rds for time:
15 Bent-over rows w/ 135#

Deadlift for total reps :30 on/:30 off for 4 rounds

Reverse hypers, 3x10 reps @ 50% of 1RM back squat

Alright my little cupcakes. We had one of our original Hotdoggers pass away this past weekend. Andrew was one of the first guys to join the HCDD classes at Verve. He was always very committed to the programming. He will be greatly missed. Please stand by for more info on donations to the family. 

Friday, September 18, 2015

Wave 2, Day 4

Max Effort (Friday)

Incline Bench Press, 5x5 Reps (Stack 4-6")

Pendlay row, 3x12 Reps

3 count pull ups, 25 reps

Back ext, 3x12 reps

Banded tricep kick backs, 50 Reps each arm

GHD sit ups, 3x25 reps