Monday 10.22.18

Buy in: 8 reps- banded good mornings, single-leg rdl’s, cat/cowmel, superman, side-lying bridge, hip-thrusts, hip-circle side step. Mobilize. Prepare your barbell for the workout.

Deadlift 8 sets of 3 progressive loading

Walk 200 meters after every set.

3x5 RDL, Walking overhead lunge with dumbbells, Split squats (rear leg elevated on bench- make sure your shoes are clean)


Mike AlleyComment
Friday 10.19.18

Buy in: Partner med ball work- 8 reps (Stand about 8-10 feet apart. Med balls do not need to be heavy). Chest pass, left arm push pass, right arm push pass. Get 8-10 reps of chest pass to the floor with maximum acceleration on the ball. Don’t be a pansy about it. Band shoulder complex, band pull aparts, band no money drill.

Bench Press 5 sets of 2 reps progressive loading

Pullups 3 sets of 3 reps weighted (if possible). Try to find your 3 rep max.

Pullups or Chinups 1 set of max reps

Finisher- Tabata Push-ups


Mike AlleyComment

Buy in: Unloaded barbell complex- rdl>bent over row>hang squat clean>push press>back squat>strict press. Mobilize. Load your bar and prepare for the wod.

Copied and Pasted from

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

30 minute cap.

Mike AlleyComment
Wednesday 10.17.18

Buy in: Run 400 meters. In Tabata fashion- Hollow body rocks>Push Ups> Supermans>Push Ups>Repeat. 5 reps each movement. Mobilize. Prepare for the workout.

For time:

Run 400 meters

10 Bar Muscle Ups (sub pullups and dips)

Run 400 meters

20 Toes to bar

Run 400 meters

3 Rope Climbs

Run 400

25 Pull-ups

Run 400

Mike Alley Comment
Tuesday 10.16.18

Buy in: Burgener Snatch Progression w/ PVC. With an unloaded barbell 5 reps each- Hang Power Snatch, Snatch Balance (Power), Behind the neck snatch grip strict press, OHS, Snatch Balance (Squat), Sotts Press. Mobilize. 3 sets of 5 each side 1-arm Dumbbell Overhead Squat.

3 sets of 3 position snatch progressive loading. Recall that one set= high, medium and from the ground then repeat unbroken. Can be power or squat. Start light.

3 sets of 2 reps Hang Snatch (power or squat) progressive loading.

15-20 minutes to hit a heavy single. Power or Squat.


Mike AlleyComment
Monday 10.15.18

Buy in: Tabata med-ball- Goblet squats, left arm overhead reverse lunge, right arm overhead reverse lunge. (yes, while holding the med ball) ball slams, repeat. Mobilize.

2 sets of 5 reps of each movement featured in the workout.

FGB-format (1 minute per station, 5 stations, rest a minute between rounds, 3 rounds).

“Working on the Fight Moves”

Box Jump


KB Swing

Goblet Squat 44/70

Push Press 63/95

Mike Alley Comment
Friday 10/12/2018

Buy in: Run 400 meters. Mobilize effectively.

Every 10 minutes for 30 minutes-

Run the getBUILT mile

Record cumulative running time.

Example Mile 1 7:45 Mile 2 8:05 Mile 3 8:30=

Total running time 24:20


Mike AlleyComment
Thursday 10.11.18

Buy in: Unloaded barbell complex- 7 reps- RDL> Bent over row>hang power clean>push press>back squat>strict press>thruster>hang power snatch>overhead squat. Mobilize.

For time-

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

21 Thrusters

21 Pull-ups

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

15 Deadlifts

15 Handstand Push-ups

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

9 Ring Muscle-ups

9 Squat Snatches

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


Happy Birthday Travis Daughtery

Mike Alley Comments
Wednesday 10.10.18

Buy in: Run 400 meters. Progressively load your push press with 3-4 sets to prepare for the workout. Complete 3 sets of 3 reps of each movement featured in the workout.

In 20 minutes complete as many rounds as possible of:

5 Push Press 75/135

10 Burpee Box Jump Overs 24"/ 30"

5 Toes to Bar

10 Dumbbell Snatches per side alternating


Mike AlleyComment