Thursday, December 18, 2014

Wave 2, Day 4

Max Effort (Friday)

Shoulder press, 7x2 reps
Then, 2 x max effort set push press @ 100% of 2RM SP (rest 3 minutes between sets)

3 x max rep set deficit push-ups @ 2"(1")
*Rest 2 minutes between efforts.

Accumulate 3 minutes(2 minutes) chin over bar hold 
*Overhand grip only

7 Minute AMRAP:
Burpee pull-ups

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




Tuesday, December 16, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Pulling from "blocks":
Hang muscle snatch 2-2-2-2-2, increasing in weight, working up to 2RM

Every :30 on the :30 1 x  hang squat snatch @ 100% of 2RM muscle snatch x 10 rounds


*Blocks/ weights/ boxes should be set at height that you can set up w/ barbell at mid thigh for all movements.

3 Count pull-up, 10x3 reps

3 Rounds:
In 1 minute perform 30 kettlebell swings, 24kg(16kg)
Rest 1 minute
*If you finish all 30 reps in under a minute, rest remainder of time. Any reps not finished in the minute will be made up as burpees during the 1 minute of rest.

As many double unders as possible in 2 minutes
Rest 1 minute
As many double unders as possible in 1 minute

Hip extension, 3x15 reps, slow and controlled

Monday, December 15, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Pulling from "blocks":
Hang muscle clean 2-2-2-2-2, increasing in weight, working up to 2RM

Pulling from "blocks":
Every :30 on the :30 1 x  hang squat clean @ 100% of 2RM muscle clean x 10 rounds


*Blocks/ weights/ boxes should be set at height that you can set up w/ barbell at mid thigh for all movements.

2" Deficit HSPU, 5x10 unbroken reps

For time:
20-16-12-8-4 DB walking lunge 40#(25#)
5-4-3-2-1 Bar Muscle Ups

Accumulate 3 minutes in superman hold

Sunday, December 14, 2014

Wave 2, Day 1

Max Effort (Monday)

Back squat w/ bands, 5x5 reps
Then, (remove bands) 1 max effort set @ 80% of bar weight only

2" Deficit deadlift, 3x10 reps @ 60% of 1RM deadlift
*Stand on 45# plate.

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

Glute ham raise, 5x5 reps

1 Minute plank hold (on hands)
1 Minute right side plank hold
1 Minute left side plank hold
Rest 1 minute
:45 in each of the 3 positions
Rest 1 minute
:30 in each of the 3 positions




Thursday, December 11, 2014

Wave 1, Day 4

Max Effort (Friday)

3 Board bench press, 5x5 reps
Then, 2 x max rep sets @ 70% of 5RM w/ 3 board

7 Rounds:
10 Overhead jumping lunges, 35#(25#)
250m Row
Rest 1 minute

As many strict handstand push-ups as possible, full ROM
As many strict HSPU as possible w/ 1 ab-mat
As many strict HSPU as possible w/ 2 ab-mat
As many strict HSPU as possible w/ 3 ab-mat
*Rest :90 seconds between efforts

5 Rounds:
:10 superman hold followed immediately by 10 dynamic superman

100 Banded pull aparts


Tuesday, December 9, 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

Snatch balance, 3-3-3-3-3 @ 50% of 1RM snatch

5 Rounds for quality:
7 x pull-ups + 5 x C2B pull-ups + 3 T2B
*The goal is all movements to be done unbroken

Bent over barbell row x 100 reps @ 95#(65#)
*Break into as few sets as possible

50 V-ups





Monday, December 8, 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

Tall split jerk, 10x2 reps @ 45% of 1RM split jerk

Weighted strict ring dips, 3x10 reps, AHAP

30 Around the worlds hanging from pull-up bars.
*15 in each direction, may alternate however you wish as long as 15 each direction.

Banded good mornings x 100 reps w/ green band




Sunday, December 7, 2014

Wave 1, Day 1

Max Effort (Monday)

Deadlift w/ chains,  5x5 reps
Then, (remove chains) 2x15 unbroken reps @ 80% of bar weight only

Pause back squat, 3x3 reps @ 65% of 1RM back squat
*Descend, pause at bottom for :03 seconds, drive up quickly = 1 rep

EMOM x 8 minutes:
5 Dumbell burpee box jumps @ 20# DBs to 20"(12") box
*DBs stay in hands throughout burpee and box jump

Ankel strap sled drag, 100 meters @ 45#(35#)

Tabata x 4 rounds:
:20 plank hold (on hands not elbows), :10 rest is in a superman hold
Tabata x 4 rounds:
:20 superman hold, :10 rest is in plank hold
*No resting between tabatas, just roll into the next one, ie. a :30 second superman hold.


Friday, December 5, 2014

Wave 4, Day 4

Deload (Friday)

Shoulder press, 5x5reps @ 40%

Tiger bend push ups, 4x5reps

5-4-3-2-1, Bar Muscle up
15 Abmat situps

Hip Back ext, 3x10reps

Banded pull aparts, 75reps

Wednesday, December 3, 2014

Wave 4, Day 3

Deload (Wednesday)

Squat clean, 10x2 reps @40% on the :45

Push Jerk, 6x3 reps @30% on the :30
Repetition method DB bench press, 2x20reps

Banded leg extensions, 2x max rep each leg


Accumulate :90sec in handstand hold (Not on wall, open floor)

Reverse Hyper, 3x10 reps @ 40% of 1RM back squat

Tuesday, December 2, 2014

Wave 4, Day 2

Deload (Tuesday)

3 position snatch, 7 sets @ 40%

EMOM Prowler push, 30/20m shuttle sprints, 5min
*Using an unloaded prowler complete the 30/20m by going 5m down, 5m back till 30/20m

Double KB swing, 3x20 reps 16/12 kg

P-bar swings 4x12 reps

Reverse Hyper, 3x10 reps @ 30% or 1RM back squat
Dynamic sit ups, 50 reps

Monday, December 1, 2014

Wave 4, Day 1

Deload (Monday)

Box squat, 9x2 reps @ 30% + bands

Speed deads from knee, 10x3 reps @ 30% + bands

Kneeling box jump, for max height

Single leg double unders, 100 reps each leg

Handstand Hold, accumulate 3min


Hollow hold, accumulate 2min

Friday, November 28, 2014

Wave 3, Day 4

Max Effort (Friday)

Shoulder Press to Push Press, Max reps off each exercises at 95/65# x 2sets

Belly 2 bar pullups, 5x6 reps on the 1 minute

As many reps as possible in 4 minutes of:
DB burpee to press 30#(20#)

P-bar swings, 3x15 reps

Dynamic sit up x 100 reps

Thursday, November 27, 2014

Wave 3, Day 3

Dynamic Effort (Wed)

Hang squat snatch 6x3 reps @ 65%

Seated box jumps x 20 reps w/ 30/20# dumbells

Turkish-get-ups x 20 reps, alt. arms (HEAVY)

Handstand walk 90m

Strict toes to bar x 75 reps

Weighted Back extension 3x12

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