Monday, August 31, 2015

Wave 1, Day 1

Max Effort (Monday)

Anderson Squat, 5x3 reps 

4 Rounds
10 Front squats 135/95
20 GHD sit ups
*Try to keep it all unbroken*


Double KB swings (HEAVY):30on :30off x 5 sets

Glute ham raise 5x8 reps

Reverse ankle sled drag, 100m HEAVY

Friday, August 28, 2015

Wave 4, Day 4

Deload (Friday)

Sotts Press, 5x5 reps. Just work on the balance and keep it light.

Reverse band bench press, 7x3 reps @ 60% of 1RM bench

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

Banded delt hell x 3 sets (each set includes 15 reps of v-outs, BTN press, and pull aparts)

Foam roller roll-outs x 25 reps, slow and controlled

Wednesday, August 26, 2015

Wave 4, Day 3

Deload (Wednesday)

Muscle Snatch, 5x7 reps @ 30% of 1RM snatch

25 unbroken reps wallballs, 14(10)#, x 4 sets w/ 1 min rest in between
(5 burpee penalty for every break in wallball set, done at time of break)

2 x max set T2B

P bar walk forward, 5 dip hops, P bar walk backwards x 3 rounds

Hollow Hold, accumulate 2min

Tuesday, August 25, 2015

Wave 4, Day 2

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)

P-bar swings, 3x10 reps


AMAP Double Unders in 2 attempts

Monday, August 24, 2015

Wave 4, Day 1

Deload (Monday)

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

Good Mornings w/3sec pause at bottom, 3x10 reps @ 45%


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

Tabata Bottom to bottom air squats

Hip extension, 3x15 reps, performed slow and controlled

Friday, August 21, 2015

Wave 3, Day 4

Max Effort (Friday)

Close grip bench press (pinky on knurl), 7x2 reps
Then, take 60% and complete 3x12 reps on the 2:00 send-off

Weighted strict pullups, 5x5

Then, as many pullups as possible in 2min

DB burpee clean and jerk, 30 reps for time 30/20#

Straight leg concept2 rowing (arms and back only) :20 on/ :10 off x4 rounds


Knee 2 opposite elbow, 40 reps each side

Wednesday, August 19, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Push Jerk, 3x12 reps on the 3min

Upright barbell rows, 6x5 reps

Weighted chin over bar holds, accumulate 3min @ 25#(15#)
*You may use any grip

Banded tricep kickbacks, 50 reps each arm, moderate band

Back ext, 3x12 reps
*These are performed slow and controlled

V-ups, 75 reps

Tuesday, August 18, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Dynamic effort incline bench press, 15x3reps @60% :30sec rest
* Stack 4-5 mats under bench legs at head*

Hang power clean, 15x2reps @60% of 1Rm muscle clean on :30sec

Man challenge for time

100 banded triceps extensions. *Palms upward*

GHD med ball pull-overs, 3x25 reps

Monday, August 17, 2015

Wave 3, Day 1

Max Effort (Monday)

Max effort good mornings, 10x5 reps on the 1min
Then, 1 max rep set @ 80% of 5RM

Weighted back extensions, 3x20 reps

Dumbell lunges, 3x20 total steps @ 30#/20# each

Prowler Push, 200m @ 95#/75#

Friday, August 14, 2015

Wave 2, Day 4

Max Effort (Friday)

Bench press + chains 80(40)#, 5x3 reps
Then strip weight, bench press x 10 reps with bar + chains only
Then strip chains, bench press x 20 reps with bar only

Pendlay row x 50 reps 75(55)#

Barbell rollout into muscle clean into shoulder press 75(55)#, 3x10 reps

Skull crushers 45(33)#, 3x15 reps


Strict T2B, 30 reps
Kipping T2B 50 reps

Wednesday, August 12, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

2 Position power clean x 6 sets @ 70% of 1RM power clean, on the :30 seconds

60 Meter walking lunge @ 50% of 1RM power clean, weight held in front rack, no crossed arms.

Bent over barbell row, 5x5 reps

3 x Max rep set toes to bar, rest 2 minutes between efforts
Weighted hip extension, 4x12 reps @ 15#(10#)

Wave 2. Day 2

Dynamic Effort (Tuesday)

Heaving snatch balance, 6x2 reps @ 65% of 1RM snatch, on the :30 seconds (no dropping bar)
Squat clean/ 2 thrusters x 10 reps @ 65% of 1RM thruster

Belly 2 bar pullups, 4x6 reps on the 1 minute

As many reps as possible in 3 minutes of:
DB burpee to press 30#(20#)

P-bar swings, 2x15 reps
Dynamic sit up x 75 reps

Monday, August 10, 2015

Wave 2, Day 1

Max Effort (Monday)

Sumo stance deadlift, 5x5 reps

Deadlift, max reps @ 70% of 5RM

Tabata front squats, 95/65# DB's (low score counts)

Stationary overhead lunges, 3x12 reps @ 115/85#

Landmine Twist, 3x25 @ 20/15#

Friday, August 7, 2015

Wave 1, Day 4

Max Effort (Friday)

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

Dumbell push press, 4x6 reps
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, August 5, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday) 

Hang power clean & push jerk, 4x6 reps

As many reps as possible in 4min

legless rope climbs

Man challenge for time

100 banded triceps extensions. *Palms upward*

Hip Extensions, 3x15

Tuesday, August 4, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

Hang power snatch, 8x1 rep

Good Mornings, 3x15 reps @ 50%

2x max rep, rest 3min between attempts
Muscle Ups or C2B pull ups


Banded pull aparts, 100 reps
DB seesaw press, 2x10 reps each arm, AHAP

Knee 2 opposite elbow, 3x10 reps each side

Monday, August 3, 2015

Wave 1, Day 1

Back squat 5 - 4 - 3 - 2 - 1 reps, increasing weight each round working up to 1RM
Then, as many reps as possible at 70% of 1RM
400m Prowler push, 90#

200m backward lunge


Banded good mornings x 100 reps, green band

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

Friday, July 31, 2015

Wave 4, Day 4

Deload (Friday)

Floor Press, 3x8 reps @ 45%

Tate Press, 3x10 reps

Upright rows, 3x10 reps @ lighter weight

Hip Back extension, 3x10 reps

Strict T2B, 3x10 reps

Wednesday, July 29, 2015

Wave 4, Day 3

Deload (Wednesday)

Hang squat clean, 5x6 reps @ 40% on the 1min

Push Press, 3x15 reps 75/55

Push Jerk, 2x15 reps 75/55

Jumping back squats, 50 reps w/ 45/35 barbell

T2B, 4x10 reps unbroken

Tuesday, July 28, 2015

Wave 4, Day 2

Deload (Tuesday)

Hang power snatch, 3x8 reps @ 40%. Focus on form

EMOM 7 rounds
7 C2B pullups

Tabata KB Swing
53/35#

Ring dips, 5x6 reps

Hollow hold, accumulate 3min

Monday, July 27, 2015

Wave 4, Day 1

Deload (Monday)

Back squat, 4x6 reps @ 40%. 1sec pause at bottom, then stand up fast.

Deadlift, 4x6 reps @ 40%. Slow down, fast up.

Lunges, 100m

Banded good mornings, 50 reps

Back Extensions, 3x10 reps

Friday, July 24, 2015

Wave 3, Day 4

Max Effort (Friday)

Behind the neck shoulder press, 7x1 rep
Then, 2x max reps Shoulder Press at 55% of 1RM BTNSP

Weighted supine ring row 3x10 reps
Then, 1 x max rep set of supine ring row w/o weight

3 rounds for quality:
:30 handstand hold followed immediately by unbroken set of 7 HSPU
*Start w/ strict HSPU and switch to kipping if fatigued

Arnold Press, 3x10 reps

Hollow hold to candlestick, 40 reps

Wednesday, July 22, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Hang Squat Clean, 10x3 reps @ 65% on the 1min

AMAP Press, Push Press, Push Jerk 105/75x2 sets
*Do as many press as possible till failure, then without dropping do as many PP as possible, then PJ. 

Tabata Jumping lunges with 25/15# DB's

Double KB swing, :30on :30off x5 rounds @ 1.5kg/1kg

Hip Extensions, 3x15reps


Standing Oblique side crunch, 3x20 reps 53/35#

Tuesday, July 21, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat Snatch, 10x2 reps @ 60% of 1RM Snatch
*Done every :30 seconds on the :30 seconds

Push Jerk, 3x8reps

4 Minute AMRAP:
Burpee Pullups

DB seesaw press, 2x10 reps per arm @ 16kg(12kg)
Seated dumbbell box jump, 8x2 reps @ 20#(15#)

Dynamic superman x 50 reps

Monday, July 20, 2015

Wave 3, Day 1

Max Effort (Monday)

Sumo deadlift, 6x2 repsSeated good mornings, 5x7 reps

Weighted Back extensions, 4x10 reps

Wall squat, static hold w/ 45/35# plate, accumulate 3min  (must be @ 90°)

Reverse Hyper, 2x20 reps @ 40% of 1RM back squat

GHD Situps, 3x25reps

Friday, July 17, 2015

Wave 2, Day 4

Max Effort (Friday)

Push press 5 - 4 - 3 - 2 - 1, increasing weight each round working up to 1RM
Then, as many reps as possible @ 70% of 1RM x 2 sets

Weighted (strict) Pull ups, 5x3 reps

2x as many strict pullups as possible

5min AMRAP
5 HSPU
5 Burpees

Banded tricep pulldown x 100 reps

Landmine Twist, 2x25reps @ 25/15#

Wednesday, July 15, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Clean Pulls, 12x1 on the :30

Snatch Balance, 6x3 reps

AMRAP, Unbroken Wallball shots, if you have a 25# ball use it.

T2B, 3x20 reps (Unbroken)

4min AMRAP
Burpee Box jumps 24/20


Tuesday, July 14, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

Power Snatch, 6x3 on the :30

Squat clean/ 2 thrusters, 15 complete reps for time @ 135/95
JM press, 2x12 reps AHAP
Speed Deads, 8x3 reps @50% + additional resistance

20/15 Muscle Ups, done in as minimal sets as possible. No more than 1min rest in between

P-bar swing, 2x12 reps

Monday, July 13, 2015

Wave 2, Day 1

Max Effort (Monday)

Front Squat, 6x4 reps + chain

Sumo deadlift, 3x8 reps @ 70% of 1RM deadlift on 2:00 send-off

Bulgarian split squats, 2x15 reps (each side) w/ dumbells

From an inverted position on rings, lower slowly through a front lever, then skin the cat.  Complete 10 reps.

Reverse hypers, 3x8 reps @ 40% of 1RM back squat

Friday, July 10, 2015

Wave 1, Day 4

Max Effort (Friday)

2-board press, 7x1 rep + chain


Shoulder Press, 5x5 + chain

Chain rollback triceps extension, 3x8 reps


Supine ring rows, 3x5 reps + additional load

With 2x24kg kettlebells, shoulder press until failure, then push press to failure, then push jerk to failure.  Repeat for 2 rounds.


Superman Hold. accumulate 4min