Friday 8.02.19

Buy in: Chest work with med balls. Shoulder work with bands.

Bench Press 10 sets of 3 reps@80-85%. Straight Sets

Finisher: 50 reps dumbbell hammer cleans for load not for time.

Mike Alley
Thursday 8.01.19

Buy in: Reindeer games and shoulder prep. If you have a no-nonsense trainer, don't expect no stinking reindeer games.

Push Press: 5,3,1,1,1,1,1,1,1

If you're using the rack, please don't break it or yourself. If you're hoisting a pr weight chances are you're better off letting it fall to the floor and getting some help re-racking it. Don't take chances. Injuries are bad, mmmmkay?

3 separate efforts for time with rest as needed:

Bike (NOT ROW) 15 calories (10 for the ladies)

Push Press from the floor 12 reps 75/115

Bar Dips 9 reps

Mike Alley Comment
Wednesday 7.31.19

Buy in: 10 reps- air squats, push ups, light dumbbell push press. Load your bar and complete warm-up reps for the workout.

For time:


3 rounds

30 Squat Cleans 63/95

30 Pullups

Run 800 meters

35 minute cap.

There are many ways to scale this workout. I recommend looking at reducing volume first and foremost. Regarding pull-ups, options include (but are not limited to) jumping pull-ups, banded pull-ups and ring rows. Goblet squats or wall balls are a fine substitute for barbell squat cleans.

Mike Alley
Tuesday 7.30.19

Buy in: Burgener PVC snatch progression.

3 position snatch in the following manner- high medium low (power) straight into high, medium, low, (squat).

Complete 5 sets of this with progressive loading.


5 rounds for time of-

3 Reps Hang Power Snatch 85/135

6 Reps Overhead Squat (same as above. if you can't ohs this weight then lighten your hang power snatches as well).

9 Burpees to 6" target [ie- the rig] (this is logistically significant- doing burpees on the ground with barbells falling near your skull is bad...mmmkay?)

Mike Alley
Friday 7.26.19

Buy in: High five a trainer! Complete 5 reps of each movement. Mobilize. Complain bitterly to yourself and anyone within earshot about how much running sucks. Alternatively, figure out who’s on your basketball team. Mobilize.

For time:

Run 800 meters

30 Push Ups

30 Sit Ups

Run 800 meters

30 Dips

30 Wall Balls

Run 800 meters

30 Burpees

30 Russian Twists w/med ball (15 touches/side)

Run 800 meters

30 KB Swings (44/70)

30 Walking overhead lunges 35/55

Run 800 meters

Mike Alley
Thursday 7.25.19

Buy in: 5 reps Unloaded barbell clean progression. Spend time pursuing improvements in your rack/receiving position.

Progressively load your barbell to prepare for the workout.

1 round=

Minute 1: 50 Double Unders (14 step ups)

Minute 2: 12 Toes to Bar

Minute 3: 5 Hang Power Cleans 95/155

Complete 5 rounds. Your last set starts at minute 14. Your 1 complete minute of rest starts at minute 15. At minute 16 either:

Run 1 mile

Row 100 calories

Bike 80 calories.

Record total time.

Mike Alley
Wednesday 7.24.19

Pay attention: Athletes who rely primarily on their lower backs to move the barbell during a deadlift are about to get lit the hell up. I’m not even kidding. Spend time conscientiously applying yourself during the buy-in in order to activate your entire posterior chain or wait until mid way through Round 2 to get picked off from the rooftop by Chris Kyle. Make a sensible loading choice (always, duh) and maintain good form and you should be fine. Blow off the buy in cause you’re some kind of badass and prepare to walk like Fred Sanford after the big one.

Buy in: Hip Circle Rodeo- 10 reps left to right, right to left, front to back, back to front, hip thrusts on bench, clamshell. 10 reps- Cat/Camel, Birddog, Side-Lying bridge. Progressively load your bar to prepare for the workout.

“Tucker Strut”:

Every 10 minutes for 3 rounds:

Run the getBUILT mile

with the time remaining, complete as many deadlifts as possible 125/185 (125 is not a typo)

Score is total Deadlifts.

Mike Alley Comment