Tuesday, November 25, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Hang power clean, 8x4 reps

DE DB bench press, 3x10 + bands

Bulgarian split squat, 3x15 reps each leg

4 Board bench, 2x max rep
Ice Cream makers, 3x max reps with good form. take plenty of rest in between sets    

Monday, November 24, 2014

Wave 3, Day 1

Max Effort (Monday)

Box squat, 5x5 Reps w/ chain

Good mornings, 3x8 reps 

Backwards sled drags, 8x20m @ 135# (3 plates)

Prowler Push, 30m on the 2min, 5 sets @ moderate weight

Weighted hip extensions, 3x14 reps @ 25# plate

Friday, November 21, 2014

Wave 2, Day 4

Max Effort (Friday)

Football Bar Shoulder Press, 8x2reps w/ 1sec pause @ bottom

Upright  Barbell Row, 3x15reps AHAP x2 sets (wide, normal, reverse grips)

KB swings HEAVY
:30 on :30 off  x5 sets

150 Banded Pull Aparts

Landmine twists, 3x15reps 25/15#



Wednesday, November 19, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Squat Snatch to 3 OHS, 8 Sets

AMAP, press, push press, push jerk @ 95/65# x 2 sets
*complete as many presses as possible till failure, then without dropping the weight go to push press and complete as many reps as possible, then do the same with push jerk.

Stationary OH lunge, 3x12 reps each leg @ 75/55#

Toes through rings, 2x max reps

Reverse Hyper, 3x12 reps @ 40% of 1RM back squat


Alternating Pistols, 30 each leg

Tuesday, November 18, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Hang Cluster (From  the hang, Clean to Thruster) 8x3 Reps 


AMRAP Strict Press, 75/55# x 2 sets

Double KB Swing, 2x20, HEAVY 

P-Bar swing, 3x15 reps

Accumulate 5 min in either Hollow Hold or Superman

Monday, November 17, 2014

Wave 2, Day 1

Max Effort (Monday)

Sumo Deadlift 5 - 4 - 3 - 2 - 1 reps, increasing weight each round working up to 1RM

Max Height Box Jump


400m forward walk w/ sled, 45#(25#)
400m backward walk w/ sled
*Sled is pulled from around the waist (use a weight belt).
*While walking athlete will either carry 20# sandbag across front rack or wear vest with 20# weighted in front.

Glute Ham Raise, 3x12 reps

3 rounds for quality:
:10 hollow hold on GHD followed immediately by 10 GHD sit-ups

Friday, November 14, 2014

Wave 1, Day 4

Max Effort (Friday)

Bench Press, 7x2 Reps 

Legless rope climb on the 1min x 10 (starting on the ground, no jumping)

Landmine twists, 3x25 Reps w 25/15# plate

Hip Back Ext, 3x12 Reps

Banded pull apart x 50 Reps

Hang dumbell clean, 3x18 Reps

Wednesday, November 12, 2014

Wave 1, Day 3

Dynamic Effort (Wednesday)


Hang Power Snatch, 5x7 on the 90sec

Seated good morning, 3x10 reps @ 35% of 1RM deadlift NOT to exceed 135#(95#)
Barbell rollback w/ :03 second negative, 3x10 reps @ 65#(45#)
Weighted hip extension, 3x15 reps @ 25#(15#)
AMAP Strict HSPU in 2min with 2 Abmats stacked

AMAP DU in 3min

Tuesday, November 11, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday)

Squat Clean, 6x3 Reps @ 60% on the :45

Belly 2 Bar pullups, 5 Reps EMOM for 8min

Banded delt hell, 2x25 reps

Reverse Hyper, 3x15 @ 50% of 1RM Back Squat
*1sec pause at top and bottom* 

V-ups, 60 reps (Must touch toes)

Wall Walks, 15 reps

Monday, November 10, 2014

Wave 1, Day 1

Max Effort (Monday)

Wide stance, back squat, 5x3 reps
Then, 2 x as many reps as possible @ 70% of 3RM

Wide grip, bench press, 5x3 reps

Romanian deadlift 4x8 reps @ 50% of 1RM deadlift NOT to exceed 215#(145#)

Banded v-outs x 50 reps

3 Rounds NFT
20 GHD Sit Ups
20 Hip Ext

Thursday, November 6, 2014

Wave 4, Day 4

Deload (Friday)

Zercher squat, 3x10 reps @ 45% of 1RM front squat

Shoulder press + push press + push jerk complex x 7 sets @ 65% of 1RM shoulder press

3 Rounds:
As many reps as possible in 1 minute of slam ball over shoulder @ 60#(30#)
Rest 1 minute

EMOM x 7 minutes:
1 leg less rope climb

Hip extension, 3x15 reps, performed slow and controlled

Tuesday, November 4, 2014

Wave 4, Day 3

Deload (Wednesday)

Hang muscle snatch + 3 snatch balance x 7 sets @ 45% of 1RM snatch

4 Rounds for quality:
Upper arm support to dip + 4 dips
Forward p-bar walk
Backward p-bar walk
Rest

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.

Banded tricep pull-down x 100 reps

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

Monday, November 3, 2014

Wave 4, Day 2

Deload (Tuesday)

Hang muscle clean + 3 front squats x 7 sets @ 45% of 1RM clean

Hollow rock into pistol x 30 reps total, alternating legs

100 Meter ankle strap sled drag @ 25#(15#)

Accumulate 3 minutes in overhead hold w/ barbell @ 135#(95#)

Empty barbell good mornings x 50 reps

Sunday, November 2, 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.

Bench press, 3x10 reps @ 50% of 1RM bench

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

Tabata push-ups
*:20 seconds work/ :10 seconds rest x 8 rounds. Rest holding plank position at top of push-up.

Strict ab-mat sit-ups x 50 reps, slow and controlled

Thursday, October 30, 2014

Wave 3, Day 4

Max Effort (Friday)

Split Jerk, 9x3 reps

Then, 2 x max effort sets push jerk at 70% of 3RM split jerk

Weighted (strict) Pull ups, 5x3 reps

5min AMRAP
1 Legless Rope Climb
5 Burpees

Banded tricep pulldown x 100 reps

Landmine Twist, 2x25reps @ 25/15#


Tuesday, October 28, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Snatch pull + hang power snatch + power snatch x 4 sets @ 50% of 1RM snatch

Snatch pull + hang power snatch + power snatch x 4 sets @ 60% of 1RM snatch

Snatch pull + hang power snatch + power snatch x 4 sets @ 70% of 1RM snatch
*The three movements are perform consecutively without letting go of the bar.

Every :30 seconds on the :30 second:
7 LINKED C2B pull-ups
*Continue until can not keep up with clock or pull-ups get broken up. Do not exceed 6 minutes.

Weighted candlestick x 30 reps @ 8#(6#) medball

100 band pull-aparts

Monday, October 27, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Clean pull + hang power clean + power clean x 4 sets @ 50% of 1RM clean

Clean pull + hang power clean + power clean x 3 sets @ 60% of 1RM clean

Clean pull + hang power clean + power clean x 2 sets @ 70% of 1RM clean
*The three movements are perform consecutively without letting go of the bar.

Tabata bottom to bottom squats, all eight rounds
*:20 seconds of work, :10 seconds of rest. Rest is done holding bottom of squat position.

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

Accumulate 3 minutes in superman hold

Sunday, October 26, 2014

Wave 3, Day 1

Max Effort (Monday)

Back squat, 9x2 reps

Then, 2x20 unbroken dimmel deadlift @ 50% of 2RM back squat

7 Rounds:
10 Overhead jumping lunges 35#(25#)
100m sprint
Rest 1 minute

45 Meter weighted lid slide w/ 25#(15#)

Accumulate 3 minutes in handstand hold on paralettes


Thursday, October 23, 2014

Wave 2, Day 4

Max Effort (Friday)

Push press, 7x3 reps

Jerk complex: 1 push jerk + 1 BTN jerk + 1 split jerk x 5 sets @ 75% of 3RM PP
*All 3 movements are done consecutively before putting bar down. BTN jerk may be split or push, shooters choice.

Split Jerk, 5x3 reps
Then, 1 x as many reps as possible @ 80% of 3RM

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

Deficit paralette handstand push-ups, 3 x max rep sets

Using same paralettes, 5 x max second L hold
*Rest 1 full minute between sets.

Tuesday, October 21, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Mid-hang muscle snatch, 7x2 reps @ 40% 1RM snatch


Tall snatch, 7x2 reps @ 50% 1RM snatch


Snatch shrug, 7x2 reps @ 80% 1RM snatch


Strict chest-to-bar pull-ups, 5x5 reps


EMOM x 7 min:

1 C2B pull-up + 1 T2B + 1 bar MU
*Must perform all three movements consecutively without coming off the bar. 10 burpee penalty for every break in the set of three, to be added up and done together at the end of the EMOM.

Strict ab-mat sit-ups x 100 reps


Monday, October 20, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Mid-hang muscle clean, 7x2 reps @ 40% 1RM clean

Tall squat clean, 7x2 reps @ 50% 1RM clean

Clean shrug, 7x2 reps @ 80% 1RM clean

EMOM x 5 sets:
Perform 6 box jumps @ 30"(24"), with remaining time in same minute complete as many double kettlebell swings as possible @ 24kg(16kg)
Rest 1 minute

100 barbell good mornings @ 45#(33#)

Wave 2, Day 1

We would like to take a moment and apologize for the late Monday post. It was due to some technical difficulties w/ our Google account. We should be running smoothly now. Thank you for your patience.

Max Effort (Monday)

Front squat, 7x3 reps

Then, 5 minute back squat test @ 65% of 1RM back squat, NOT to exceed 195#(135#)
*Bar stays on back for full 5 minutes while you accumulate as many back squats as possible.

Stiff-legged deadlift, 3x10 reps @ 65% 1RM deadlift

400m sled drag (straps around shoulders or waist) @ 95#(65#)

Weighted, anchored ab-mat sit-ups x 50 reps @ 25#(15#)

Spend 8-10 minutes practicing handstand walking


Thursday, October 16, 2014

Wave 1, Day 4

Max Effort (Friday)

Shoulder press 2-2-2-2-2-2-2


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

Weighted pistols from a box, 3x6 reps per leg @ 12kg(8kg) KB
*Stand on 12 inch box to do pistols. May do all reps on one leg before switching.

Weighted push-ups on paralettes, 3x10 reps @ 25#(15#)

Using same paralettes, reverse tabata L hold x 8 rounds
*:10 seconds work, :20 seconds rest

Tuesday, October 14, 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

Strict chest to bar pull-ups, 3 x max rep sets

EMOM x 12 min, alt:
Evens- 1 x hang power snatch + 1 x hang snatch + 1 x snatch balance @ 70% 1RM snatch
Odds- 10 toes to bar

Accumulate 3 minutes in weighted superman hold @ 5#(2 1/2#) plates
*Hold plates in hands as they are extended out in front of head for superman hold



Monday, October 13, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday)

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

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

Wall squats x 25 reps
*Face wall with hands extended over head, 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.

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

3 Rounds for distance:
Max distance handstand walk
Rest 1 minute

50 V-ups



Sunday, October 12, 2014

Wave 1, Day 1

Max Effort (Monday)

Overhead squat, 5x5 reps

Deadlift, 3x10 reps @ 70% of 1RM deadlift

*Do all 8 rounds of each movement, rest 1 minute between tabatas.
Tabata front squat, 45#(33#)

Tabata good morning, 45#(33#)

Tabata ballistic box jump, 45#(33#)
*Jump to 12" box w/ bar on back. Step down from box.

Accumulate 1 min in handstand hold


Friday, October 10, 2014

Wave 4, Day 4

Deload (Friday)


Bench Press, 6x3 Reps @ 30%+ bands

Legless rope climb on the :45 x 5

100 AbMat Situps (anchored)

Hip Ext, 2x12 Reps

Banded pull apart x 50 Reps

Hang dumbell clean, 3x15 Reps

Wednesday, October 8, 2014

Wave 4, Day 3

Deload (Wednesday) 

Hang Clean, 6x5 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, 3x10 reps

Tuesday, October 7, 2014

Wave 4, Day 2

Dynamic Effort (Tuesday)

Hang Snatch, 8x2reps @50% on the :30

Push Press, 10x2 reps @50% on the :30 (must hold bar in front rack the entire time)

5 Rounds
3 Wall walks
10 DB front squats 45/30#

P-bar dip ascent, x5

Landmine twist, 50reps @ 25/15#

Monday, October 6, 2014

Wave 4, Day 1

Deload (Monday)

Front squat, 10x2 reps @ 40% (No additional resistance)

Deficit deadlift, 10x3 reps @ 40% (No additional resistance)

Walking sled drag, 200m @ moderate weight

Row 500m x 4 sets w/ 3min rest in between sets

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