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

Tuesday, January 6, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

EMOM for 8 min, 4 x high hang power snatch @ 50% 1RM snatch

Deficit hand release push ups, 5x10 unbroken reps
Then, 1 x max rep set of push ups w/o deficit or hand release

For time:
20-16-12-8-4 DB walking lunge 40#(25#)
10-8-6-4-2 Burpee Box Jump 24/20

Hip ext, 3 x 25reps

Monday, January 5, 2015

Wave 1, Day 1

Max Effort (Monday)
Ok, lets see where are numbers are and set a new PR

1RM Back Squat, 20 min to reach 1RM

Repetition method good mornings, 2x max reps @ 40% of 1RM back squat

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

Deadlift for total reps :30 on/:30 off for 4 rounds @70% of 1RM BS

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

Thursday, January 1, 2015

Wave 4, Day 4

Deload (Friday)

Shoulder press + push press + push jerk complex x 5 sets @ 60% of 1RM shoulder press


Jerk balance x 30 reps @ 45#(33#)

6 Rounds for quality:
:10 Handstand hold followed immediately by 5 HSPU

EMOM x 7 minutes:
1 leg less rope climb

75 banded tricep extensions

100 Banded good mornings

Tuesday, December 30, 2014

Wave 4, Day 3

Deload (Wednesday)

3 Position power clean (tall/ high hang, mid thigh, mid shin/ ground) x 5 sets @ 50% of 1RM clean

Squat clean + 2 thrusters x 10 sets @ 40% of 1RM clean

4 Rounds for quality:
:20 second plate pinch hold (no pinkies) @ 35#(25#), followed immediately by 5 linked T2B
Rest
*Stand under pull-up bar, after :20 drop plates and jump up to bar.

Tabata ab-mat sit-ups
*:20 seconds of work, :10 seconds rest x 8 rounds. Rest is in hollow body position.

Spend 10 minutes practicing handstand walking






Monday, December 29, 2014

Wave 4, Day 2

Deload (Tuesday)

Power snatch, 5x3 reps @ 50% of 1RM snatch

1 Squat snatch + 2 overhead squats x 5 sets @ 55% of 1RM snatch

6 Rounds for quality:
:15 second of kipping pull-ups
:15 second of rest

Accumulate 3 minutes in handstand hold

6 Rounds for quality:
:15 second superman hold followed immediately by 5 superman
:15 second rest

Sunday, December 28, 2014

Wave 4, Day 1

Deload (Monday)

Overhead wall squats w/ PVC x 30 reps

*Facing wall with PVC overhead focus on looking straight ahead, sitting back in heels, and vertical torso. Find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.

1 Legged Romanian deadlift x 50 reps total (25 reps/ leg) @ 75#(55#)

Ankel strap sled drag, 400 meters w/ empty sled

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




Friday, December 26, 2014

Wave 3, Day 4

Max Effort (Friday)

Behind the neck split jerk, 9x1 reps
Then, 1 x max rep set split jerk (from front rack) @ 70% of 1RM

DB bench press, 3x20 reps @ 40#(25#)

Banded pull-ups, 5x5 reps (use a thick band)

Tabata mash up:
Burpee pull up
Ring dip
*:20 work, :10 rest, alternating between two movements for total of 8 rounds of each.

Dynamic sit-ups x 100 reps



Tuesday, December 23, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Pulling from "blocks":
Just below the knee, muscle snatch 2-2-2-2-2, increasing in weight, working up to 2RM

Pulling from "blocks":
Every :30 on the :30 1 x  just below the knee squat snatch @ 100% of 2RM muscle snatch x 10 rounds

*Blocks/ weights/ boxes should be set at height that you can set up w/ barbell at just below the knee for all movements.

6 Rounds for quality:
:10 second fat bar deadlift hold, followed immediately by 10 deadlift @ 155#(105#)

3 Rounds for quality:
5 P-bar dips
P-bar walk forward
5 P-bar dips
P-bar walk backwards
Rest 1 minute

100 Banded good mornings w/ green band


Monday, December 22, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Pulling from "blocks":
Just below the knee, muscle clean 2-2-2-2-2, increasing in weight, working up to 2RM

Pulling from "blocks":
Every :30 on the :30 1 x  just below the knee squat clean @ 100% of 2RM muscle clean x 10 rounds

*Blocks/ weights/ boxes should be set at height that you can set up w/ barbell at just below the knee for all movements.

3 Minute AMRAP:
Muscle-ups OR C2B pull-ups

Tabata dumbell thrusters @ 25#(15#), all eight rounds
*:20 seconds of work, :10 seconds of rest. Rest is done holding dumbells locked out overhead.

3 x Max effort L hold, rest 1 minute between efforts

Sunday, December 21, 2014

Wave 3, Day 1

Max Effort (Monday)

Deadlift, 7x2 reps
Then, 3x10 unbroken reps at 75% of 2RM

60 Meter walking lunge w/ weight in front rack @ 135#(95#)

For time:
Row 2,000 meters

Turkish getup x 30 reps (total) alternating arms @ 20kg(16kg)

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


Thursday, December 18, 2014

Wave 2, Day 4

Max Effort (Friday)

Shoulder press, 7x2 reps
Then, 2 x max effort set push press @ 100% of 2RM SP (rest 3 minutes between sets)

3 x max rep set deficit push-ups @ 2"(1")
*Rest 2 minutes between efforts.

Accumulate 3 minutes(2 minutes) chin over bar hold 
*Overhand grip only

7 Minute AMRAP:
Burpee pull-ups

Tabata ab-mat sit-ups
*:20 seconds of work, :10 seconds rest x 8 rounds. Rest is in hollow body position.




Tuesday, December 16, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Pulling from "blocks":
Hang muscle snatch 2-2-2-2-2, increasing in weight, working up to 2RM

Every :30 on the :30 1 x  hang squat snatch @ 100% of 2RM muscle snatch x 10 rounds


*Blocks/ weights/ boxes should be set at height that you can set up w/ barbell at mid thigh for all movements.

3 Count pull-up, 10x3 reps

3 Rounds:
In 1 minute perform 30 kettlebell swings, 24kg(16kg)
Rest 1 minute
*If you finish all 30 reps in under a minute, rest remainder of time. Any reps not finished in the minute will be made up as burpees during the 1 minute of rest.

As many double unders as possible in 2 minutes
Rest 1 minute
As many double unders as possible in 1 minute

Hip extension, 3x15 reps, slow and controlled

Monday, December 15, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Pulling from "blocks":
Hang muscle clean 2-2-2-2-2, increasing in weight, working up to 2RM

Pulling from "blocks":
Every :30 on the :30 1 x  hang squat clean @ 100% of 2RM muscle clean x 10 rounds


*Blocks/ weights/ boxes should be set at height that you can set up w/ barbell at mid thigh for all movements.

2" Deficit HSPU, 5x10 unbroken reps

For time:
20-16-12-8-4 DB walking lunge 40#(25#)
5-4-3-2-1 Bar Muscle Ups

Accumulate 3 minutes in superman hold

Sunday, December 14, 2014

Wave 2, Day 1

Max Effort (Monday)

Back squat w/ bands, 5x5 reps
Then, (remove bands) 1 max effort set @ 80% of bar weight only

2" Deficit deadlift, 3x10 reps @ 60% of 1RM deadlift
*Stand on 45# plate.

60 Meter overhead walking lunge @ 95#(65#)

Glute ham raise, 5x5 reps

1 Minute plank hold (on hands)
1 Minute right side plank hold
1 Minute left side plank hold
Rest 1 minute
:45 in each of the 3 positions
Rest 1 minute
:30 in each of the 3 positions




Thursday, December 11, 2014

Wave 1, Day 4

Max Effort (Friday)

3 Board bench press, 5x5 reps
Then, 2 x max rep sets @ 70% of 5RM w/ 3 board

7 Rounds:
10 Overhead jumping lunges, 35#(25#)
250m Row
Rest 1 minute

As many strict handstand push-ups as possible, full ROM
As many strict HSPU as possible w/ 1 ab-mat
As many strict HSPU as possible w/ 2 ab-mat
As many strict HSPU as possible w/ 3 ab-mat
*Rest :90 seconds between efforts

5 Rounds:
:10 superman hold followed immediately by 10 dynamic superman

100 Banded pull aparts


Tuesday, December 9, 2014

Wave 1, Day 3

Dynamic Effort (Wednesday)

Hang snatch pull, flat footed, 3-3-3-3-3 @ 70% of 1RM snatch

Hang power snatch, 3-3-3-3-3 @ 60% of 1RM snatch

Snatch balance, 3-3-3-3-3 @ 50% of 1RM snatch

5 Rounds for quality:
7 x pull-ups + 5 x C2B pull-ups + 3 T2B
*The goal is all movements to be done unbroken

Bent over barbell row x 100 reps @ 95#(65#)
*Break into as few sets as possible

50 V-ups