Wednesday, May 27, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Bench Press, 4x8 reps @65% + Chain

Box Squat, 4x8 reps @65% + Chain

Weighted pull ups, 4x10 reps

Barbell Rows, 3x12 reps

Hip Extensions, 4x10 reps

Tuesday, May 26, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Snatch, take 20min to reach a new 1RM

Clean and Jerk, take 20min to reach a new 1RM

Banded pull aparts, 100 reps

T2B, 75 reps

Friday, May 22, 2015

Wave 2, Day 4

Max Effort (Friday)

DB Shoulder Press, 5x5 reps

Chin over bar holds, 5x 30sec (add weight if feeling frosty)

Handstand walk, 100m

Plate pinch, 4x max hold 45/25#


Weighted Hip Ext, 3x12 reps







Wednesday, May 20, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Clean to Push Jerk, 5x3 reps

Weighted Pullups, 3x8 reps

Weighted Ring Rows, 3x8 reps

Banded Tricep Extensions, 100 reps

Max Double Unders in 2min

V-Ups, 50 reps

Tuesday, May 19, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Hang Snatch to 2 OHS, 5x5 reps (No dropping the bar in between reps)

Sumo Deadlift High Pull, 3x10 reps

Ring Push ups, 3x max set

AMRAP 5min
50 Double Unders
10 C2B Pull ups

Hip Extension, 3x20 reps

Monday, May 18, 2015

Wave 3, Day 1

Max Effort (Monday)

Good Mornings, 5x5 reps

Snatch Grip Deadlift, 6x2 Reps

Tabata Jumping Lunges w/ 20/25# DBs

Reverse Sled Drag 100m (HEAVY)

Weighted GHD Sit Ups, 3x15 reps, 15/10#

Friday, May 15, 2015

Wave 2, Day 4

Max Effort (Friday)

Shoulder Press, 5x2 reps

Push Press, 5x2 reps

Arnold Press, 4x8 reps, HEAVY

AMRAP 4min
Burpees

Tricep Kick backs, 50 reps each arm, thicker band


Wednesday, May 13, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Hang Power Clean, 5x7 reps

Weighted C2B Pullups, 8x3 reps

60 DB Snatches (Alternate arms) for time

2 Rounds
30 GHD Sit Ups
30 Hip Extensions

Pistol Practice, or 50 total reps

Tuesday, May 12, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

Thruster, 4x7 reps

Snatch Pulls, 10x1 rep, On the 1min

AMRAP 6min
6 Split Jerks 135/95 alternate feet
6 Snatch Grip Deadlift 135/95

2 AbMat HSPU, 3 sets, as many reps as possible

T2B, 60 reps

Monday, May 11, 2015

Wave 2, Day 1

Max Effort (Monday)

Deficit Sumo deadlift 6x3 reps

Prowler Push 100m (HEAVY!!!!!)

Jumping squat to box jump 24/20, 30 reps (Step down)

Barbell lunges, 3x15 reps each leg 185/135

Superman hold, accumulate 5min

Friday, May 8, 2015

Wave 1, Day 4

Max Effort (Friday)

2 Board bench press, 5x2 reps

Upright Row, 3x8 reps

Chin over the bar, accumulate 3min, reverse grip

Arnold Press, 3x8 reps

5 min abs
*1min in each of the following
Hollow hold
Flutter kick
Scissor kick
V-ups
Hollow hold





Wednesday, May 6, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Thrusters, 3x7 (no jerking it)

Hang Clean, 3x10 reps

Weighted Dips, 4x7 reps

Banded tricep kickbacks, 60 reps each arm

Anchored AbMat situps, 100 reps



Tuesday, May 5, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

Weighted C2B Pullups, 5x5 reps

Floor Press, 3x8 w/ chain

EMOM, 10 rounds
2 Bar Muscle Ups
5 T2B

Weighted Hip Extensions, 3x10 @ 30/20

AMAP 3min
Double Unders

Monday, May 4, 2015

Wave 1, Day 1

Max Effort (Monday)

Box Squat, 6x2 reps

Front Squat, 3x8 reps

7min AMRAP
7 Jumping squats w/ barbell on back 45/35
7 GHD Sit ups

Glut Ham Raise, 3x12 reps (pause at bottom and top)



Friday, May 1, 2015

Wave 4, Day 4

Deload (Friday)
Gymnastics Work

Accumulate 3min in Handstand Hold, freestanding or against a wall

Kipping Ring swings, 3x10 reps

P-Bar Swings, 3x10 reps

Ice Cream makers on rings, 3x8 reps

Burpee Bar muscle ups, 15 reps

GHD Sit ups, 3x 20 reps

Wednesday, April 29, 2015

Wave 4, Day 3

Deload (Wednesday)

Squat Clean, 3x8 reps @ 40%

1 Board Bench Press, 4x5 @ 40%

Handstand walk, 60m

Banded tricep extension, 50 reps

Hip back extensions, 3x8 reps

Tuesday, April 28, 2015

Wave 4, Day 2

Deload (Tuesday)

Power Snatch, 3x8 reps @ 35% of 1RM

Snatch Pulls, 5x3 reps @ 45%
* Control the decent, then explode out of the bottom

As many reps as possible of the following. No dropping the weight, all at 95/65#
Press
Push Press
Push Jerk

Strict Pull ups, 3x8 reps

Anchored AbMat situps, 75 reps










Monday, April 27, 2015

Wave 4, Day 1

Deload (Monday)

Box Squat, 5x5 reps @45% of 1RM

Sumo DL, 5x5 resp @45% of 1RM

Walking Lunge, 100 w/ 45/35 barbell

Banded Good Mornings, 75 reps Medium band

Reverse Hyper, 3x12 reps @ 25% of 1 RM Back Squat



Friday, April 24, 2015

Wave 3, Day 4

Max Effort (Friday)

Max effort floor press, 7x1 rep

Alternating Dumbell bench press, 2x20 reps AHAP

Decreased range of motion handstand push-ups, 3x max reps
Stack 2-3 Abmats


Arnold Press, 3x10 reps

Ice cream makers on rings, 5x8 reps

Wednesday, April 22, 2015

Wave 3, Day 3

Dynamic Effort (Wednesday)

Dynamic effort incline bench press, 15x3reps @50% :30sec rest
* Stack 4-5 mats under bench legs at head*

Hang muscle clean, 15x2reps @50% of 1Rm muscle clean on :30sec

50 Dips for time
100 banded triceps extensions. *Palms upward*

Hip Extensions, 3x12

Tuesday, April 21, 2015

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat Snatch, 8x2 on the 60sec
Clean pulls, 10x3reps @ 65% + chain

Tabata jumping DB lunge w/ 25/15#
GHD med ball toss, 2x16reps 8/6#
Fat bar deadlift hold for time, 3 attempts @ 225/155#

Monday, April 20, 2015

Wave 3, Day 1

Max Effort (Monday)

Wide stance, good mornings, 3x8 reps
Deadlift from the knees, 5x3 reps

Bear crawl w/ sled, 90m @ 135/90#

Tabata mash up:
Goblet squat 16kg/12kg
Knees out sit ups


Banded Good mornings, 100 reps w/ thick band

Friday, April 17, 2015

Wave 2, Day 4

Max Effort (Friday)

Bench press, 5x3 reps

Weighted strict Ring pulls 3x8 reps (unbroken) *Rings to shoulder
Then, take 60% of your heaviest set and do as many reps as possible

Skull crushers 3x15 reps 45(33)#


Banded tricep ext, 100reps

Skin the cat 10 reps (as strict as possible)


Lateral crunches w/ KB, 3x20 each side

Wednesday, April 15, 2015

Wave 2, Day 3

Dynamic Effort (Wednesday)

Hanging Cluster  (From  the hang, Clean to Thruster) 12x2 Reps @60% of 1 RM Clean on the :30

Weighted Ring dips, 4x8 reps

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 on GHD for 30sec, then 8 hip extensions. 4 Sets

Tuesday, April 14, 2015

Wave 2, Day 2

Dynamic Effort (Tuesday)

Hang Squat Snatch, 10x2 Reps @ 60% on the :45

Belly 2 Bar pullups, 7 Reps EMOM for 7min

Sled Drag around sholders, straight leg, 200m @ moderate weight
Banded delt hell, 3x15 reps

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

V-ups, 50 reps (Must touch toes)

Monday, April 13, 2015

Wave 2, Day 1

Max Effort (Monday)

Deadlift 7x2 reps

EMOM for 8 min, 15m prowler push w/ 110#(70#)
*Do not turn prowler around, it will be pushed high and low

Thruster 3x10 unbroken reps @ 105#(75#)
*Rest in between sets. 20 burpee penalty for breaking a set.


Weighted Lunge, 100m w/ 30/20# DBs

 Russian twist x 100 reps w/ 14#(10#) medball

Friday, April 10, 2015

Wave 1, Day 4

Max Effort (Friday)

Floor press (wide grip), 6x3 reps + Chain

Weighted strict pullups, 5x2 reps
Then, as many reps as possible without added weight
JM Press, 2x14 reps
DB hang muscle clean 1/4 press, 3x12 reps

Hip-Back Extension, 2x18 reps
Foam roller rollouts, 2x20 reps

Wednesday, April 8, 2015

Wave 1, Day 3

Dynamic Effort (Wednesday)

Hang Power Cleans, 6x5

Tabata Mash Up: 

Jumping Lunge
Ring Row

Handstand walk, 90m

Skin the cats, 20reps (Slow and controlled)

Reverse hyper, 2x12 @ 40% of 1RM back squat

Tuesday, April 7, 2015

Wave 1, Day 2

Dynamic Effort (Tuesday)

3 position power snatch (hang, above knee, mid shin) EMOM x 10 min @ 50% 1RM snatch
*perform 1 power snatch at each position, move through 3 positions w/o putting bar down

90m walking OH lunge 95(65)#

3 rounds for reps:
1 min max rep C2B pull-ups
1 min rest
Dynamic sit-ups x 75 reps

Back Ext, 3x16reps