Monday, September 15, 2014

Wave 1, Day 1

Max Effort (Monday)

Box Squat, 5x5 reps 

3 Rounds
10 Back squats 155/105
15 T2B
*Try to keep it all unbroken*


Double KB swings :30on :30off x 5 sets

Glute ham raise 4x12 reps

Reverse ankle sled drag, 100m HEAVY

Thursday, September 11, 2014

Wave 4, Day 4 (Deload)

Deload (Friday)

Narrow grip bench press, 5x5 reps @ 40% of 1RM bench

Arnold press, 3x8 reps @ 40#(25#) dumbbells

3 count pullups x 12 reps

Accumulate 3 minutes of support hold on rings

Dip hops, 2x12 reps


Rope climb, 8 ascents

Tuesday, September 9, 2014

Wave 4, Day 3 (Deload)

Deload (Wednesday)

Muscle snatch, 8x3 reps @ 45% of 1RM snatch

Pendlay row x 50 reps @ 75#(55#)

One legged Romanian deadlift x 30 reps (alternate legs, 15/ leg) @ 75#(55#)

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

Monday, September 8, 2014

Wave 4, Day 2 (Deload)

Deload (Tuesday)

Tall clean, 8x2 reps @ 45% of 1RM clean

Zercher squat, 5x3 reps @ 45% of 1RM front squat

For time and quality:
P bar walk forward, 5 dips
P bar walk backwards, 4 dips
P bar walk forward, 3 dips
P bar walk backwards, 2 dips
P bar walk forward, 1 dip
P bar walk backwards

Bottoms up kettle bell press, 5x5 @ 12kg(8kg)

Hip extension, 3x8 reps

Back extension, 3x8 reps performed slow and controlled

Wave 4, Day 1 (Deload)

Deload (Monday)

Front squat, 6x5 reps @ 40% of 1RM front squat

Deficit deadlift, 5x5 reps @ 40% of 1RM deadlift
*Stand on 45# plate for deficit

3 Rounds for quality:
50 Double unders
10 Pistols (alternate legs, 5 per leg)

Sled drag, 200m @75#(55#)
*Straps on shoulders

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

Thursday, September 4, 2014

Wave 3, Day 4

Max Effort (Friday)

"The CrossFit Total"

Back squat 1-1-1

Shoulder press 1-1-1

Deadlift 1-1-1

Reverse hyper, 3x12 reps @ 70#(45#)


Tuesday, September 2, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Hang power snatch, 10x2 reps @ 65% of 1RM snatch
*Done every :30 seconds on the :30 seconds

Tabata jumping dumbbell lunges @ 25#(15#)
*All 8 rounds

Fat bar deadlift hold for time x 3 attempts @ 225#(155#)

Ice cream makers on rings, 3x10 reps
*See video for modification

Knee to opposite elbow, 3x10 reps per side

Monday, September 1, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat clean, 10x2 reps @ 65% of 1RM clean
*Done every :30 seconds on the :30 seconds

Good morning, 3x15 reps @ 45% of 1RM back squat

3 Minute AMRAP:
Muscle-ups or chest to bar pull-ups

DB seesaw press, 2x10 reps per arm @ 16kg(12kg)

Seated dumbbell box jump, 8x2 reps @ 20#(15#)

Dynamic superman x 50 reps

Wave 3, Day 1

Max Effort (Monday)

Back squat, 7x2 reps
Then, 2 x10 reps @ 60% of 2RM

Speed deadlift from knee, 10x3 reps @ 40% of 1RM DL + bands
*Done every :30 seconds on the :30 seconds

Bulgarian split squat, 3x10 reps per leg @ 30#(20#) DBs

Reverse ankle sled drag x 100m @ HEAVY

Accumulate 3 minutes in weighted plank hold @ 25#(15#)

Thursday, August 28, 2014

Wave 2, Day 4

Max Effort (Friday)

3 Board bench press, 6x3 reps
Then, 1 x as many reps as possible @ 80% of 3RM, w/ board

Weighted strict pull-ups, 5x2 reps
*No switch grip or chin up grip
Then, 1 x as many reps as possible without added weight

JM press, 3x12 reps @ 30#(20#)

DB hang muscle clean 1/4 press, 3x12 reps @ 30#(20#)

Foam roller rollouts, 2x20 reps



Tuesday, August 26, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Snatch pull, flat footed, 6x2 reps @ 80% of 1RM snatch

Power snatch + hang snatch + OHS x 6 sets @ 75% of 1RM snatch
*Three movements performed unbroken.

Weighted pull-ups, 3x10 unbroken reps AHAP
Then, 1 x max effort set kipping pull-ups

Bent over barbell row, 50 reps @ 75#(55#)

Tempo hip extension (4012), 6x6 reps
*1st # is time down (:04), 2nd # is hold at bottom (0), 3rd # is time up (:01), and 4th # is hold at top (:02).

Monday, August 25, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Clean pull, flat footed, 6x2 reps @ 80% of 1RM clean

Power clean + hang clean + jerk x 6 sets @ 75% of 1RM clean
*Three movements performed unbroken.

Weighted p-bar dips, 3x10 unbroken reps AHAP

4 Rounds for max reps:
1 Minute DB burpees to press @ 25#(15#)
1 Minute rest

GHD med ball toss, 3x10 reps @ 8#(6#) medball



Sunday, August 24, 2014

Wave 2, Day 1

Max Effort (Monday)

Deadlift, 5x5 reps
Then, 1 x max rep set @ 70% of 5RM

5 Minute back squat test @ 50% of 1RM back squat NOT to exceed 185#(125#)
*Bar stays on back for full 5 minutes, cannot be re-racked. The goal should be 50-60 reps.

3 Rounds:
30 Double KB swings @ 24kg(16kg) in 1 minute
Then, rest 1 minute
*If you finish the 30 reps before the minute is over start your rest. If you do not finish 30 reps in 1 minute, however many reps you missed get made up as burpees during your 1 minute of rest between rounds.

Glute ham raise, 4x8 reps

Back extension, 4x8 reps performed slow and controlled

Thursday, August 21, 2014

Week 1, Day 4

Max Effort (Friday)

5 Shoulder press + 5 push press x 4 sets
*Go right into push press following the shoulder press.

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

3 x 20 meter overhead walking lunge, as heavy as possible
*May use any grip you want.

Skull crushers, 3x15 reps @ 45#(33#)

Barbell good mornings, 50 reps @ 45#(33#)





Tuesday, August 19, 2014

Week 1, Day 3

Dynamic Effort (Wednesday) 

Heaving snatch balance, 10x2 reps @ 55% of 1RM snatch

3 Position power snatch (hips, above the knee, ground) + 1 OHS x 5 sets @ 70% of 1RM snatch
*Perform OHS after last power snatch in the 3 position series.

EMOM x 8 minutes:
3 x kipping pull-ups + 2 x kipping C2B pull-ups + 1 bar muscle up
*The goal is to perform all movements unbroken.

P-bar swings, 3x15 reps

Dynamic sit-ups x 75 reps

Monday, August 18, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday) 

Tall split jerk, 10x2 reps @ 45% of 1RM split jerk

3 Position power clean (hips, above the knee, ground) + 1 split jerk x 5 sets @ 70% of 1RM clean
*Perform split jerk after last power clean in the 3 position series.

Weighted ring dips, 3x10 unbroken reps AHAP

Banded tricep pull-down x 100 reps
*Done in as few sets as possible

Banded good mornings x 100 reps

Sunday, August 17, 2014

Wave 1, Day 1

Max Effort (Monday)

Back squat, 5x5 reps
Then, 1 x max rep set @ 70% of 5RM

Sumo deadlift, 3x10 reps @ 60% of 1RM deadlift

Ankel strap sled drag, 100 meters @ 45#(35#)

Tempo pistols, 5x3 reps per leg
*The tempo is :03 decent, :01 pause at bottom, :03 accent

Accumulate 3 minutes in a hollow hold

Wednesday, August 13, 2014

Wave 4, Day 4 (Deload)

Deload (Friday)

Shoulder Press, 3x5 reps @ 40%, 50%, 60% 

Bench press, 3x5 reps @ 40%, 50%, 60%
Tiger bend push-ups, 3x3 reps

Reverse grip weighted pull-ups, 3x10 AHAP

75 banded tricep extensions


Side plank hold, 1:00 on right elbow
Side plank hold, 1:00 on left elbows
Plank hold, 1:00 on both elbows


Tuesday, August 12, 2014

Wave 4, Day 3 (Deload)

Deload (Wednesday)

Hang Squat Snatch, 6x4 reps @ light weight

Split Jerk Balance, 6x4 reps @ light weight

9-6-3

Power Snatch 115/75#
Bar Muscle Ups

P-bar swings, 2x15 reps

Hip back extension, 3x8 reps




Wave 4, Day 2 (Deload)

Deload (Tuesday)

Hang power clean, 10x3 reps @ 40%

21-15-9
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


AMAP Double Unders in 2min


Wave 4, Day 1 (Deload)

Deload (Monday)
Front squat, 5x5 reps @ 40%

Seated sumo deadlift, 6x3 reps @ 40%

Max height box jump

Tabata Mash Up:
Jumping lunge
Double Unders

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

Friday, August 8, 2014

Wave 3, Day 4

Max Effort (Friday)

Max effort 3 board bench press 7x3 reps

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

Back extension 4x10 reps

Wednesday, August 6, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Dynamic effort box squat, 10x2 reps @ 65% + additional resistance

Dynamic Effort Sumo Deadlift, 8x3 @ 65% + additional resistance

8-7-6-5-4-3-2-1 reps of:
Double KB swings, HEAVY!
Bar muscle-ups (sub C2B pull-ups)


Kneeling box jumps for max height




Tuesday, August 5, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Dynamic effort bench press, 8x3 reps @ 50% + additional resistance

AMRAP 7min

10 C2B
10 Burpees to 10" target

4-board bench press w/ narrow grip, 2x max reps w/ 185#  (55% of 1RM BP)

Reverse Hyper, 2x15 reps


100 knees out AbMat sit-ups

Monday, August 4, 2014

Wave 3, Day 1

Here we go ya little hot dogs!
Time to set some new PRs!

OLYMPIC TOTAL

Snatch, reach your 1RM in 20min

Clean & Jerk, reach your 1RM in 20 min

GHD Sit-ups with med ball, 3x18 @ 16/10#

Reverse Hyper, 3x8 reps *Slow and controlled, 1sec pause at top and bottom* 

Friday, August 1, 2014

Wave 2, Day 4

Max Effort (Friday)

Bench press, 5x3 reps

Split Jerk 5x2 reps from jerk blocks

Weighted strict pull ups 3x8 reps (unbroken)
Then, take 60% of your heaviest set and do as many reps as possible

Skull crushers 3x15 reps 45(33)#

Skin the cat 10 reps (as strict as possible)


Push Ups, 150 reps for time

Wednesday, July 30, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Squat clean and  Push Jerk, 12x2 reps on the 1min @60%

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

3min handstand walk for distance

Pistols, 30 each leg, alternating

AMAP Double Unders in 2min

Hip back ext, 3x12 reps

Tuesday, July 29, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Hang Squat Snatch + 2 OHS, 10 sets @ 65% on the :45

Double KB Swing, 3x15 reps, 1.5/1 pood

3min AMRAP
Muscle Ups or C2B pull ups

DB seesaw press, 2x10 reps each arm, AHAP

Seated DB Box jump, 8x2 reps

Knee 2 opposite elbow, 3x12 reps each side

Monday, July 28, 2014

Wave 2, Day 1

Max Effort (Monday)

Deadlift, 5x7 reps

Good Mornings, 3x12 reps

Walking overhead lunges, 50 reps each leg @ 115/75

Reverse Hyper, 3x10 reps (slow and controlled. 1sec pause at top and bottom, no momentum)

Back Ext, 2x20 reps

V-Ups, 75 reps

Friday, July 25, 2014

Wave 1, Day 4

Max Effort (Friday)

Shoulder press, 6x2 reps
Then, 2 sets as many shoulder press as possible @60%, then as many PP @ same weight, then as many PJ as possible. No dropping the weight between exercises.

Banded pullups, 5x5 reps (use a thick band)

50 Burpees to a 6" target for time 

Accumulate 3/2 min chin over bar, overhand grip

Banded tricept ext, 100reps

Partner Abmat medball toss, 3 sets, 25-20-15 HEAVY       (If you don't have a partner use a wall)