Monday 6.18.18

Buy in: Tabata format- band pull aparts, band overhead squat, band shoulder dislocations, band overhead squat repeat. Tabata format- hang, quadruped thoracic mobility drill left, hang, quadruped thoracic mobility drill right repeat. Spend two minutes performing the Bench T-Spine mobilization w/pvc (and bench, duh). 

Overhead squat: 5 sets of 2 reps progressive loading

Complete as many rounds and reps as possible in 10 minutes of:

5 reps OHS 63/115

3 Bar Muscle ups

Mike AlleyComment
Friday 6.15.18

Buy in: Tabata wrist/tricep progression (wrist stretch, left tricep stretch, wrist stretch, right tricep stretch Repeat. Then- with an unloaded barbell in Tabata fashion: :20 Push Press, :20 Front Squat, :20 Hang Power Clean, :20 Hang Power Snatch, Repeat. Mobilize, Organize, Strategize.

Fight Gone Bad format, 1 minute each of the following exercises followed by a 1 minute rest period:

Power Snatch (63/95)

Power Clean (63/95)

Bike for Calories OR Burpees

Wall Balls

Sit-ups (ab mat or otherwise- shoulder blades touch floor, chest touches knees)

Record total reps.

Mike Alley Comments
Thursday 6.14.18

Buy in: Tabata down-dog progression. Tabata Captain Morgan>Runner's Lunge Progression.

Mobilize. Study and learn the running route. Perform 5 push-ups and get the trainer to rate your proficiency on a scale of 1-10.

For time:
Exit the gym and head right onto Broad St.
Run all the way to W. 3rd St. 
Left at the Majestic Theatre
Run all the way to the top of the hill and up the stairs to the entrance to the Lookouts Stadium
Perform 100 push ups. (good ones)
Return by taking 3rd to Market
Market to Cowart
Back through the garage door.

Mike Alley Comments
Wednesday 6.13.18

Buy in: Turf work 20 meters: walking RDL's, walking lunges, butt-kickers, high-knees, side shuffle left, side shuffle right. 4 sets of 25 reps double unders. Mobilize.

Complete as many rounds as possible in 20 minutes of:


10 Toes to Bar

25 Double Unders

10 KB Swings

25 Double Unders

10 Calories Bike/Row

25 Wall Balls




Mike Alley Comment
Tuesday 6.12.18

Buy in:Tabata format  

:20 Wrist stretch from the floor on hands and knees

:20  Left triceps stretch

:20 Wrist stretch

:20 Right triceps stretch


:20 Left tricep barbell smash

:20 Hang from the pull up bar

:20 Right tricep barbell smash

:20 Hang from the pull up bar


5 reps barbell clean progression. Mobilize.

Squat clean: 20 minutes to work up to a heavy single.

In 7 minutes complete as many rounds and reps as possible of:

5 Squat Cleans@95/155

5 Dips

5 Bar facing burpees (jump back/jump up)

Mike AlleyComment
Monday 6.11.18

Buy in: 20 meters- KB or DB carry left hand, then right (aka Suitcase carry), kb or db carry single-arm overhead left, then right, kb or db farmer's carry down and back. 5 reps/side hang power clean and push press.  10 reps- cat/cowmel, side-lying bridges, single-leg hip thrusts on bench, toes to bar, supermans. Mobilize.

Deadlift: 1x5@65%,2x3@75%, 1 x Max reps@85%

Complete 5 rounds for time of:

15 deadlifts 95/135

10 chest to bar pullups

5 clean and jerks 95/135

Mike Alley Comment
Saturday 6.09.18

9am getHAMMAH'D!!! 


For time

50 Push Press

50 Toes to Bar

50 Sumo Deadlift High Pulls 53/75

50 Box jumps

50 Overhead Walking Lunges 53/75

50 Humblebrags

50 High fives

Mike Alley Comment
Friday 6.08.18

Buy in: In Tabata Fashion (:20 work/:10 rest)- 
Tabata#1: Downdog Progression
Push Ups
Sit Ups
Pull Ups
Air Squats
Mobilize. Then progressively load your barbell to prepare for the WOD.

For time:
Back Squats (Men use bodyweight, Women use 65% bodyweight)
Wall Balls

Thursday 6.07.18

Buy in: In Tabata fashion (:20 work/ :10 rest)

:20 Single-leg RDL (All reps same leg)

:20 Samson Stretch

:20 Single-leg RDL (other leg)

:20 Samson Stretch (other leg)


Tabata #2

:20 Asian Squat (relax in the bottom position)

:20 Cossack Stretch left leg

:20 Asian Squat

:20 Cossack Stretch right leg



In 24 minutes complete as many rounds as possible of:

Run 400 meters

Row 500 meters

Bike 21 Calories Women/ 30 Calories Men