Tuesday 12.18.18

Buy in: PVC Burgener snatch progression, PVC Burgener clean progression, PVC hollow rocks, PVC supermans. Mobilize. Load your bar and prepare for the workout.


4 rounds of:

2 Bar Muscle ups

4 Power Snatches 75/135

12 Power Cleans 75/135

18 Bar-facing burpees

Rest 2 minutes

Mike AlleyComment
Monday 12.17.18

Buy in: 5 reps each movement. 15 reps Hollow body crunches, Hollow body ring push ups, Hollow body kipping pull-ups,(sub kip swings if necessary), 30 seconds Hollow body handstand holds against the wall (google helps here). Mobilize.

For time (partition as necessary)

100 Wall Balls

100 Burpees

100 1-Arm Snatches (50 per side- if you’re “Open”-minded, alternate)

100 KB Swings American (35/53)

If you need to sub out a movement, do 100 calories on the Echo Bike in lieu of.

Mike AlleyComment
Friday 12.14.18

Buy in: 25 reps Sit-ups, dumbbell thrusters (light), toes to bar, ball slams, kb swings. Mobilize.

For time complete 21-15-9 reps of:



Mike AlleyComment
Thursday 12.13.18

Buy in: 6 reps Unloaded barbell complex RDL>Hang Power Clean>Reverse lunges (3-side)>Strict Press>Hang Squat Clean>Push Press>Back Squat

Back Squat 5x2@roughly 90%

Squat Clean 5X1 Progressive loading. Don’t count anything less than 85-90% towards your work sets.

Mike AlleyComment
Wednesday 12.12.18

Buy in: 10 reps band shoulder complex, light dumbbell push press, kip swings, ball slams, sit-ups. Mobilize.

Perform the following movements in EMOM fashion. Once you’ve completed the required work you rest the balance of the minute

10 reps Handstand Push Ups (sub dumbbell push press, partial reps, or kick-ups)

10 calories (women) 15 calories (men) Bike or Row

10 Box Jumps 24/30

10 reps Sumo Deadlift High Pull 75/115

10 reps Toes to Bar

5 Rounds

Mike AlleyComment
Tuesday 12.11.18

Buy in: Use the turf to complete 2 sets 40 meters of each movement and calibrate your loading for the workout. Mobilize.

In 20 minutes complete as many rounds as possible of:

5 reps side KB or DB windmill (stay reasonable on loading)

100 meter single-arm overhead carry (db or kb)

200 meter farmer’s carry (db or kb in each hand)

400 meter zercher carry (hold weight at stomach/chest level) Use med ball or slam ball or 125pound sandbag

Mike AlleyComment
Monday 12.10.18

Buy in: 10 reps burpees, air squats, kb swings, kip swings. 15 reps PVC shoulder dislocations, ohs. 25 reps jumping jacks, double unders, hip thrusts.

50 wall balls

Rest 2 minutes

10 muscle-ups

Rest 2 minutes

150 Double Unders

Rest 2 minutes

50 KB Swings

Rest 2 minutes

50 Overhead Squats

35 minute time-cap

Mike AlleyComment
Friday 12.07.18

Buy in: 8 reps cat/cowmel, birddog, side-lying bridge, hip thrusts, burpees. Mobilize and progressively load your barbell to prepare for the workout.

For 24 minutes:

Odd minutes 2 reps Bench Press

Even minutes 2 reps Deadlift

80-90% of 1rm

Finisher: Go home.

Mike AlleyComment