Thursday, April 17, 2014

Wave 3, Day 4

Max Effort (Friday)

Overhead squat, 7x2 reps
Then, 3x10 unbroken reps @ 75% of 2RM

Behind the neck split jerk, 9x1 reps
Then, 1x as many reps as possible of a split jerk (from the front rack) @ 80% of 1RM

45 Meter walking lunge @ 60% of 1RM front squat
*Weight is in the front rack position, no crossed arms. 5 burpees on the spot every time the bar is dropped.

Dumbell hang muscle clean and quarter press x30 reps @ 30#(20#) dumbells

Dynamic sit-up w/ band x 75 reps




Wednesday, April 16, 2014

Wave 3, Day 3

Dynamic/ Light and Fast Effort (Wednesday)

Snatch segment pull, flat footed (1" off the floor, knee, hips, and finish position) x 10 sets @ 80% of 1RM snatch
*Pause at each of the four positions, that will equal 1 set. Keep in mind that one's torso should not get vertical until we initiate the "pull" in the finish position.

2 Position power snatch (ground and mid thigh) x 7 sets @ 70% of 1RM snatch


1 x kipping pull-up, 1 x kipping toes to bar, 1 x kipping pull-up x 10 sets

*Must do 3 movements consecutively without coming off the bar to equal 1 set. May rest in between sets. If you come off the bar before all 3 movements, in the words of Adrian Bozman, "NO REP".

3 Rounds for quality:

10 Unbroken paralette push-ups
10 Unbroken paralette dips
*To add difficulty prop feet up on a 12" box for both movements.

Accumulate 3 minutes in plank hold (hands, not elbows) under tension of green band.

*Stretch green band across pull-up structure uprights, approx 4 inches off ground. Crawl under band and make sure it sits across hips NOT lower back.

Tuesday, April 15, 2014

Wave 3, Day 2

Dynamic/ Light and Fast Effort (Tuesday)

Clean segment pull, flat footed (1" off the floor, knee, hips, and finish position) x 10 sets @ 80% of 1RM clean
*Pause at each of the four positions, that will equal 1 set. Keep in mind that one's torso should not get vertical until we initiate the "pull" in the finish position.

2 Position power clean (ground and mid thigh) x 7 sets @ 70% of 1RM clean

1 Squat clean/ 2 thruster complex x 10 sets @ 40#(25#) dumbbells

:30 seconds on/ :30 seconds off x 4 sets of:
Double kettle bell swing @ 24Kg(16kg)
*15 burpee penalty for every time the KBs are set down during the :30 seconds of work. Burpees to be added up and done at end of 4 sets.

Accumulate 3 minutes in weighted superman @ 5#(2 1/2#)
*Hold a plate in each hand while they are extended out in front for superman hold.



Monday, April 14, 2014

Wave 3, Day 1

Max Effort (Monday)

Deadlift, 7x2 reps with 2 strips of chains per side
Then, remove chains, 2x20 unbroken reps @ 80% of 2RM (DO NOT include chains in the 2RM weight, bar weight only)

Three board bench press, 7x2 reps
Then, with the board, 1x as many reps as possible @ 80% of 2RM

Bulgarian split squat, 3x8 reps/ leg @ 40#(25#) dumbbells

Skull crusher, 3x10 reps @ 65#(45#)

50 V ups

Thursday, April 10, 2014

Wave 2, Day 4

Max Effort (Friday)

Front squat, 7x3 reps
Then, 2x15 unbroken reps @ 60% of 3RM

Push press, 7x3 reps
Then, 1 x as many reps as possible @ 60% 3RM

3 x max rep set of hang squat clean @ 65% of 1RM squat clean
*Rest 2 minutes between sets, goal should be 8-10+ reps per set.

Arnold press, 3x12 reps @ 25#(15#) dumbbells

50 Meter weighted lid slide w/ 25#(15#) plate

Tuesday, April 8, 2014

Wave 2, Day 3

Dynamic/ Light and Fast Effort (Wednesday)

Snatch high pull, flat footed, 5x3 reps @ 65% of 1RM snatch

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

3 x max rep set kipping p bar dips

EMOM x 10 minutes:
5 Supine ring rows
5 unbroken kipping pull-ups
*5 burpee penalty for every break in the pull-ups, to be added up and completed at end of EMOM

Weighted glute bridge, 3x25 rep @ 25#(15#) dumbbell

Monday, April 7, 2014

Wave 2, Day 2

Dynamic/ Light and Fast Effort (Tuesday)

Clean high pull, flat footed, 5x3 reps @ 65% of 1RM clean

3 Position power clean (ground/ mid shin, above the knee, mid thigh) x 5 sets @ 60% of 1RM clean

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

EMOM for 7 minutes:
5 Wallball shots @ 25#(20#)
5 Box jumps @ 30"(24")

100 Banded tricep extensions

3 Rounds for quality:
:10 second hollow hold on GHD followed immediately by 10 GHD sit ups


Sunday, April 6, 2014

Wave 2, Day 1

Max Effort (Monday)

Sumo deadlift, 7x3 reps
Then, 2x15 unbroken reps @ 60% of 3RM

Bench press w/ bands, 7x3 reps
Then, remove bands, 1 x as many reps as possible @ 75% 3RM

Belt squat, 3x10 reps @ 28kg(20kg) kettle bell
*These squats should be done slow and controlled. If possible have a spotter standing behind you.

Tate press, 3x10 reps @ 30#(20#) dumbbell

100 banded good mornings

Thursday, April 3, 2014

Wave 1, Day 4

Max Effort (Friday)

Back squat, 5x5 reps
Then, 3x10 reps @ 70% of 5RM

Shoulder press, 5x5 reps
Then, 1 x as many reps as possible @ 70% of 5RM

Good morning, 3x10 reps @ 50% of 1RM back squat NOT to exceed 135#(95#)

Every :30 second on the :30 x 5 minutes
3 Push jerk @ 5RM shoulder press weight

Weighted candlestick x 30 reps @ 8#(6#) med ball

100 Banded pull aparts

Tuesday, April 1, 2014

Wave 1, Day 3

Dynamic/ Light and Fast Effort (Wednesday)

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

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

3 x max rep set strict p bar dip

EMOM x 10 minutes:
100 Meter row
3 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, March 31, 2014

Wave 1, Day 2

Dynamic/ Light and Fast Effort (Tuesday)

Clean shrug, 5x3 reps @ 85% of 1RM clean

Mid-hang muscle clean, 5x3 reps @ 55% of 1RM clean

Every :30 seconds on the :30 seconds x 8 sets:
1 Squat clean/ 2 thrusters @ 40% of 1RM clean NOT to exceed 105#(75#)

60 Meter broad jump
*Every third jump stop and perform 3 burpees

Banded V outs x 50 reps

Accumulate 1 minute in each position:
Right side plank hold
Plank hold
Left side plank hold






Sunday, March 30, 2014

Wave 1, Day 1

Max Effort (Monday)

Deadlift, 5x5 reps
Then, 3x10 reps @ 70% of 5RM

Bench press, 5x5 reps
Then, 1 x as many reps as possible @ 70% of 5RM

3 Minute front squat test @ 125#(85#)
*Barbell remains in the front rack position for 3 minutes accumulating as many front squats as possible.

3 Rounds for quality:
:15 second superman hold on GHD followed immediately by 10 hip extensions

Banded lat pull downs x 50 reps

50 Ab mat sit-ups


Thursday, March 27, 2014

Wave 4, Day 4 (deload)

Deload (Friday)

Bench press, 6x3 reps @ 30% 1RM bench + bands

1 Legless rope climb on the :45 seconds, x 5 climbs

Hang dumbbell clean, 3x15 reps @ 25#(15#)

Landmine twists, 2x12 reps w/ 25#(15#) plate

Hip extension, 2x12 reps

Banded pull aparts x 50 reps




Wednesday, March 26, 2014

Wave 4, Day 3 (deload)

Deload (Wednesday)

Hang snatch, 5x3 reps @ 40% of 1RM snatch

Behind the neck strict press, snatch grip, 3x10 reps @ 65#(45#)

3 Rounds for quality:
10 Manmakers, 25#(15#)
30 Meter plate pinch carry, 25#(15#)

5 Rounds for quality:
:20 Second superman hold followed immediately by 10 superman

Back extension, 3x8 reps slow and controlled

Tuesday, March 25, 2014

Wave 4, Day 2 (deload)

Deload (Tuesday)

Hang clean, 5x3 reps @ 40% of 1RM clean

Speed back squat, 8x2 reps @ 40% of 1RM back squat

2 Plate deficit push-ups x 30 reps

P-bar swings, 3x15

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

100 Russian twists @ 12#(10#) medball

Sunday, March 23, 2014

Wave 4, Day 1 (deload)

Deload (Monday)

Front squat, 5x5 reps @ 40% of 1RM front squat

Seated sumo deadlift, 6x3 reps @ 40% of 1RM deadlift

Max height box jump
*Take 15 minutes to work up to max height.

Tabata jumping lunge
*All 8 rounds.

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, March 20, 2014

Wave 3, Day 4

Max Effort (Friday)

Log press, 6x3 reps
Then, as many reps as possible @ 70% of 3RM

Weighted  strict pull-ups, 5x5 reps
*Reverse grip*

Double KB swing (to eye level), @ 24kg(16kg),  :30 seconds on, :30 seconds off x 5 sets

Banded delt hell x 3 sets

V-Ups x 100 reps

Tuesday, March 18, 2014

Wave 3, Day 3

Dynamic/ Light and Fast Effort (Wednesday)

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#)

50 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

50 Ab mat sit ups

Monday, March 17, 2014

Wave 3, Day 2

Dynamic/ Light and Fast Effort (Tuesday)

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

Belly to bar pull-ups x 7 reps EMOM x 5 minutes

200 Meter straight leg sled drag @ 25#(15#)

4 Rounds for time:
4 P bar dips
P bar walk forwards
4 P bar dips
P bar walk backwards

Reverse hyper, 3x15 reps @ 50% of 1RM back squat
*1sec pause at top and bottom

Sunday, March 16, 2014

Wave 3, Day 1

Max Effort (Monday)

Good mornings, 5x5 reps
Then, 1 x as many reps as possible at 70% of 5 RM

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

Strict T2B, 3x12 reps

Back ext, 2x20 reps (slow and controlled)

Weighted plank hold @ 25#(15#), accumulate 3 min

Thursday, March 13, 2014

Wave 2, Day 4

Max Effort (Friday)

Bench press, 5x5 reps + 1 strip of chains
Then, 1 x as many reps as possible @ 80 % of 5RM (no chains)

Weighted supine ring rows, 3x8 reps

3 Rounds:
7 Bar muscle ups
7 Push Jerk @ 155#(105#)

Ring support, accumulate 3 minutes

GHD med ball toss, 2x18 reps @ 8#(6#)

Tuesday, March 11, 2014

Wave 2, Day 3

Dynamic/ Light and Fast Effort (Wednesday)


Power snatch, 12x2 reps @ 65% of 1RM snatch on the :30 second

EMOM x 8 minutes:
5 OHS 75#(55#)
5 Linked toes to bar
*Every time the T2B is broken up it is a 10 burped penalty. Add burpees up and complete all reps at end of EMOM.

Barbell roll back, 3x10 reps 65#(45#)

Tate press, 3x10 reps 25#(15#)

5 Rounds for quality:
:10 Second superman hold on GHD followed immediately by 10 hip extension



Monday, March 10, 2014

Wave 2, Day 2

Dynamic/ Light and Fast Effort (Tuesday)

Power clean, 12x2 reps @ 65% of 1RM clean on the :30 second

Glute ham raise, 3x8 reps

Ring push ups, as many reps as possible x 2 sets
*Rest 2 minutes between sets

Tabata KB swing @ 32kg(24kg)
*If KB is rested during the :20 of work, 10 burpee penalty after all rounds are completed.

Hollow hold, accumulate 3min

Sunday, March 9, 2014

Wave 2, Day 1

Max Effort (Monday)

Deadlift, 6x2 Reps
Then, 1 x as many reps as possible @ 80% of 2RM

Row 2000m

Tabata front squat @ 45#(35#)
*All 8 rounds

Landmine twist, 3x20 reps @ 25#(15#)

Reverse hyper, 3x15 reps@ 40% of 1RM back squat

Thursday, March 6, 2014

Wave 1, Day 4

Max Effort (Friday)

Bench Press, 5x5 reps

Bent over barbell row, 2x14 reps

3 count pull ups, 25 reps

Back extension, 2x16 reps (slow and controlled)

Banded tricep kick backs x 50 reps each arm

GHD sit ups, 2x20 reps

Tuesday, March 4, 2014

Wave 1, Day 3

Dynamic/ Light and Fast Effort (Wednesday)

Hang power snatch, 10x3 reps @ 50% of 1RM snatch

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

Tabata back squat 65#(45#)
*All 8 rounds. During :10 rest bar must stay on back.

Skull crushers, 3x15 reps @ 45#(35#)

50 barbell good mornings @ 45#(35#)

50 Ab mat sit ups

Monday, March 3, 2014

Wave 1, Day 2

Dynamic/ Light and Fast Effort (Tuesday)

Hang power clean, 10x3 reps @ 50% of 1RM clean on the :30 second

Dumbbell bench press, 3x10 @ 30% of 1RM bench + bands

Bulgarian split squat, 2x15 reps each leg @ 30#(20#)

4 Board bench, as many reps as possible x 2 sets @ 70% of 1RM bench NOT to exceed 135#(95#)

Ice Cream makers, 4x8 reps    

Sunday, March 2, 2014

Wave 1, Day 1

Max Effort (Monday)

Anderson squats, 5x5 reps

Back squat x 20 reps @ 50% of 1RM back squat

2" Deficit, straight leg deadlift, 6x3 reps
*Stand on a 45# plate or stacked pads to created deficit.

Knee 2 opposite elbow, 3x16 Reps

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

Friday, February 28, 2014

Wave 4, Day 4 (deload)

Deload (Friday)

Front squat, 7x3 reps @ 50% of 1RM front squat

Split jerk, 7x3 reps @ 50% of 1RM split jerk

3 Rounds for quality:
750m row
10 Deadlift @ 50% of 1RM deadlift NOT to exceed 155#(105#)

60 Meter plate pinch carry @ 25#(15#) plate/ hand

Reverse hyper, 3x15 reps @ 30% 1RM back squat



Tuesday, February 25, 2014

Wave 4, Day 3 (deload)

Deload (Wednesday)

Hang snatch high pull, flat footed, 7x3 reps @ 35% of 1RM snatch

Heaving snatch balance, 7x3 reps @ 50% of 1RM snatch

EMOM x 10 minutes:
Evens- 7 chest to bar pull-ups
Odds- 7 bottoms up kettle bell press 12kg(8kg)

Max L hold, rest 1 minute x 5 rounds

Accumulate 2 minutes in handstand hold