Friday 6.22.18

Buy in: Tabata format: Band pull aparts, Band shoulder dislocations, Band no money drill, Band overhead press (left), Repeat. Mobilize. Progressively load Bench to prepare for the workout.
You'll likely need to use a wave start. Send heats off every 6 minutes. If necessary, have athletes run 800 meters in lieu of rowing.

For time:
Row 1000 meters
15-12-9 Reps of:
Bench Press (bodyweight for men/60%bw women)
Dumbbell Snatch (weight touches floor every rep 15-12-9 EACH side)
Chest to Bar Chinups
Row 1000 meters

Mike AlleyComment
Thursday 6.21.2018

Buy in: Run 400 meters. Tabata Downdog Progression. Mobilize. This week we begin our latest 5/3/1 cycle. This means you should add 10 pounds to your previous 100% weight for the front squats and 5 pounds to your shoulder press. 

Front Squat, Shoulder Press 2x5@50,60%, 1 x max reps@65%

Assistance work: 20 meters Barbell Walking overhead lunge. How much weight? How strong are you?

Mike Alley Comments
Wednesday 6.20.18

Buy in: Row 1000 meters, 25 Wall Balls, Bike 50 Calories, 25 KB Swings. Run 400 meters 25 Push ups. Any order. Mobilize.

In 2 minutes: Bike 20 Calories OR Row 25 Calories. With time remaining complete as many ball slams as possible. 25#/50#

Rest as needed between rounds.

5 Rounds

Score is total ball slams.


Mike Alley Comments
Tuesday 6.19.18

Buy in: Tabata wrist/arm mobilization, Tabata  Unloaded barbell Tabata Progression- RDL, Hang Power Clean, Front Squat, Push Press Repeat. Mobilize.

5 sets Progressive loading of the following barbell Complex:

6 Deadlifts

6 Bent Over Rows

6 Hang Power Cleans

6 Front Squats

6 Push Press

6 Back Squats

Rest as needed between sets. Record heaviest set. To be clear- this is a complex which is completed unbroken using the same load for all exercises.

Mike Alley Comments
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