Thursday 8.29.19

Deadlift prep: 8 reps cat/cowmel, birddog, side-lying bridge, bridge. Hip circle side-side/front-back. Progressively load your barbell to prepare for the workout.

Deadlift: 10 singles. Begin “counting” your reps once you are north of 75%. Record your heaviest rep.

Walk 200 meters between reps.

Mike Alley
Tuesday 8.27.19

Buy in: Ankle, hip flexor mobility work, lat stretch, adductor stretch (captain morgan/cossack stretch)

Front Squat. Progressively load your barbell to prepare for the workout.

Every two minutes for 16 minutes complete 3 reps front squat@85-ish% (math-letics: 8 sets x 3 reps= 24 reps)

What should you do with the other 1 minute 45 seconds? Sit there and rest. You can do this. If you’re so meth’d up that you can’t sit still for this long it might be time to consider treatment.


In 5 minutes complete as many clusters as possible. 95/135

Mike Alley
Monday 8.26.19

Buy in: Complete 5 reps of each movement to prepare for the workout. Mobilize and prepare for the workout.

50 reps (don't partition) for time:

Box Jumps

Wall Balls


Double Unders


DB or KB push press (one in each hand)

KB Swings

Calories Row

DB Bench

Overhead Walking lunge (53/75#barbell)

Mike Alley Comment
Thursday 8.15.2019

Buy in:20 meters PVC overhead walking lunges. 8 reps: Shoulder complex, Power Snatch Balance, OHS, Good mornings.

Mobility: lat stretch, pec stretch, calf/ankle stretch, kneeling adductor stretch. getSUPPLE!

Progressively load your bar and workshop your OHS and Pull-ups to prepare for the workout.

Complete 7 rounds for time of:

7 reps Overhead Squat 63/95

7 reps Chest to Bar pull-ups

Mike Alley
Wednesday 8.21.19

Buy in: Run the EPB loop.

15 minutes of Handstand practice. Depending on your skill level work on getting inverted. Wall walk-ups, box push ups, wall kick ups and handstand walks from 5 yards away and moving to the wall are all great options here. Pick an option that gives you a chance to improve your skill.

3 Rounds for time of:

10 Strict Handstand Push Ups (Sub ab-mat partials or dumbbell strict press)

20 Burpees

30 KB Swings

40 Double Unders

Mike Alley
Tuesday 8.20.19

Buy in: Run 800 meters or Row 1000 meters or Bike 50 Calories.

Workshop your Toes to Bar. Progressively load your dumbbell and practice Hang Clean and Jerk. Workshop your cardio transitions.

CrossFit Games Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:

8 Toes to Bar

10 Dumbbell Hang Clean and Jerk (5/side)

14/12 Calories Row

If the rowers are jammed up, substitue a 200 M run or 10/8 Calorie Bike

Mike Alley