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)

Monday, March 16, 2015

Wave 2, Day 1

Max Effort (Monday)

Sumo deadlift, 5x3 reps

Bulgarian split squat w/ DBs, 3x10 per leg @ 35/20#

Walking sled drag, 200m @ 95/65#

Wall Ball shots, 2x50 reps unbroken. 2-3min rest in between sets

Wall ball pullovers, 50 reps @10/8#

Banded good mornings, 100 reps

Friday, March 13, 2015

Wave 1, Day 4

Max Effort (Friday)

Max effort bench press, 5x5 reps

Weighted ring dips, 5x5 reps

Bent over row, 5x5 reps

L-hang to toes to bar, 5x5 reps

Strict HSPU w/ 2 AbMats, 3 sets max reps, rest 2-3min in between sets

Wednesday, March 11, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Power clean, 10x2reps on the :30 @65% of 1RM

DE Bench press, 10x3reps @ 50% + bands or chain

3 Rounds
15 dips
15 Box jumps (Games standard)

T2B, 3x20reps (complete in unbroken sets)

Sled drag w/ ankle straps, 90m @ moderate weight

Tuesday, March 10, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

Max effort concentric 1-board bench press, 7x1 reps + 1 pair of chains

Weighted P-bar walk & dip, 20 reps @ 20# vest or more

Supine ring rows, 3x max reps w/ an overload set on last set of max reps
*** On set 3, when you reach failure, have a friend assist you through more reps

Toes-to-bar-to-hips-to-bar, 2x max reps

Banded tricep extension, 80reps

Monday, March 9, 2015

Wave 1, Day 1

Max Effort (Monday)

Lets get back to it!!

Max effort deadlift from below patella, 6x3 reps + bands

20m Sled sprints, add 25# every lap until failure... only :15 rest
9-6-3 reps for time of:
Deadlift, 75% of 1RM
Muscle-up double dip
*** Upon reaching lockout of the muscle-up, perform a second dip 

Reverse Hyper, 3x10 with a 1 sec pause at top and bottom.

Friday, March 6, 2015


Last day of reload. Take it serious, don't push it. We will get after it again next week

Band suspended KB bench press, 3x15 reps

*** Scale by starting in tripod position, head on ground

P-bar swings, 3x10 reps (feet above bars)

EMOM for 5 rounds, 3 Muscle Ups 

Knees out AbMat sit-ups, 3x15 reps

Wednesday, March 4, 2015


Free squat, 2x15 reps @ 25% 1RM BS + light resistance
*** Just because it's a free squat doesn't mean you should change the speed or the stance
*** Treat this like a DE day and squat wide w/ knees out, sitting back

Backwards sled walk, 4x 20m w/ 90#
*** Walk, don't run

Sissy squats, 2x10 reps (no additional load)

Hip & back extensions, 3x7 reps

Spend 7-10 min working on rings (Be creative)
hollow holds
chin over ring holds & one arm extended.

Tuesday, March 3, 2015


Wide grip bench press, 3x10 reps @ 45%

Narrow grip 4-board press, 3x10 reps 

Belly 2 Bar pull-ups, 3x10 reps

Arnold presses w/ kettlebells, 3x10 reps

Foam roller roll-outs, 3x10

Monday, March 2, 2015


After all the hard work last week, this reload week is a MUST. Don't push it. 

Overhead squat, 6x5reps @40% (no additional resistance)

Deficit deadlift, 8x3reps @40% (no additional resistance)

Bear Crawl w/sled, 200m @ moderate weight

300 double unders for time

P-bar swings, 4x10reps

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)


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)


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
Hollow hold