"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.

You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion." Coach Rip

Training:
Power clean 6x3
Rest 5-10 minutes
7 front squats (115lbs, 75lbs)
7 any-how overhead (115lbs, 75lbs)
9 pull-ups
3 rounds for time

Military:
Power clean 3x5
Rest 5-10 minutes
10 power cleans
50 push-ups
8 power cleans
40 squats
6 power cleans
30 push-ups
4 power cleans
20 squats
2 power cleans
10 push-ups
For time

Trust only movement. Life happens at the level of events, not of words. Trust movement. ~Alfred Adler

Training:
400 meter run
8 swings (55lbs, 35lbs)
150 meter weighted walk (105lbs, 55lbs)
3 rounds for time

Never quit

The best way out is always through.
Robert Frost

Training:
Push-press 5x5
Rest 5-10 minutes
42 double-unders
21 pull-ups
30 double-unders
15 pull-ups
18 double-unders
9 pull-ups
For time

Military:
Press 3x3
Rest 5-10 minutes
21 swings (55lbs, 35lbs)
42 push-ups
21 goblet squats (55lbs, 35lbs)
15 swings (55lbs, 35lbs)
30 push-ups
15 goblet squats (55lbs, 35lbs)
9 swings (55lbs, 35lbs)
18 push-ups
9 goblet squats (55lbs, 35lbs)
For time


I thought double-unders were hard.

Knees out

When squatting through a complete range of motion actively push the knees out as hard as possible. This will help with the stretch reflex at the bottom of the squat and help to develop the abductors. Allowing the knees to collapse in somewhat is not inherently dangerous however it is a sign of the stronger quads looking to take over and lift the weight. We are always looking to build balanced strength and to minimize any chance of injury, so push those knees out hard.

Training:
Squat 5x5
Rest 5-10 minutes
10 power cleans (135lbs, 95lbs)
12 pull-ups
4 rounds for time

Practice

Repetition is the mother of all skill.

Training:
550 meter run
20 push-press
50 sit-ups
400 meter run
35 push-press
35 sit-ups
150 meter run
50 push-press
20 sit-ups
For time

The deadlift

Functional, essential, and effective. The one aspect of fitness that keeps the elderly independent, packs muscle on skinny teens and keeps bones healthy, is strength. Strength is built with heavy weight lifted through a complete range of motion. The exercise most people can lift the most weight, the deadlift.

Training:
Deadlift 3x3
Rest 5-10 minutes
15 pull-ups
50 double-unders
3 rounds for time

Military:
Learn the power clean
Rest 5-10 minutes
21 deadlifts, bodyweight on the bar
9 thrusters
3 rounds for time

Time it.

When performing a power snatch or power clean, time the stomp of the heels with the catch of the barbell. This will result in a smooth, correct, and successful lift.

Training:
31 push-ups
32 sit-ups
33 squats
3 rounds for time

Military:
2 mile run
For time

Tight

Squeeze the ass while performing heavy overhead work. Doing this will stabilize the lower body by keeping everything tight, we press stronger from a stable position than a loose one. You can fire a cannon from a canoe, but only once.

Training:
Press 3x3
Rest 5-10 minutes
400 rope jumps or 100 double unders
35 swings
35 burpees
For time

Military:
Press 5x5
Rest 5-10 minutes
100 sit-ups
35 swings
35 burpees
For time


Teddy Atlas and Cus training the most explosive heavyweight in history.

Do what you can, with what you have, where you are.
Theodore Roosevelt

Training:
Front squat 3x3
Rest 5-10 minutes
21 deadlifts (225lbs, 135lbs)
21 box jumps (24", 20")
42 push-ups
15 deadlifts (225lbs, 135lbs)
15 box jumps (24", 20")
30 push-ups
9 deadlifts (225lbs, 135lbs)
9 box jumps (24", 20")
18 push-ups
For time

Push longer

I keep about 80-85% of the workouts high power and fast to ensure power production is consistently increased. However it is smart to push the time domain out farther to give the athlete exposure to a longer duration "grind" type of modality.

Training:
800 meter run
35 sit-ups
15 pull-ups
3 rounds for time

Military:
Squat 3x3
Rest 5-10 minutes
400 meter run
25 squats
12 dumbbell snatches (6 each arm)
3 rounds for time


Yes he lifts out of his garage, there is something special about the garage gym.

Wednesday

Fight to maintain the lumbar arch when moving weight. The spine is designed to support a weight the most optimally while arched.

Training:
Deadlift 3x3
Rest 5-10 minutes
7 clean+thruster (115lbs, 85lbs)
150 meter run
4 rounds for time

Military:
Deadlift 3x3
Rest 5-10 minutes
7 thrusters
7 burpees
7 rounds for time

Military

I'm going to be posting the workouts the troops I train on base perform. They have slightly different needs so the programming varies slightly.

Training:
Annie
50 double unders
50 sit-ups
40 double unders
40 sit-ups
30 double unders
30 sit-ups
20 double unders
20 sit-ups
10 double unders
10 sit-ups
For time

Military
2 mile run
For time


Courtesy of Crossfit

Power

Work to increase it.

Training:
Press 5x5
Rest 5 minutes
6 dumbbell snatches (3 each hand)
9 plyo-push-ups
12 box jumps (20", 24")
5 rounds for time

The Crippler

One day my athletes will thank me, tomorrow will not be that day and Monday doesn't look good either.

Training:
Front squat 5x5
Then
30 squats, bodyweight on the bar
400 meter run
30 burpees
For time

Lets roll!

8 years ago the United States was attacked by terrorists bent on destroying our way of life. As was said by FDR after Pearl Harbor, the sleeping giant was awoken. It did not take long for our Military to smash and destroy their infrastructure and leadership. 9/11 will never be forgotten.

Training:
150 meter run
50 sit-ups
150 meter run
40 push-ups
150 meter run
30 sit-ups
150 meter run
20 push-ups
150 meter run
10 sit-ups
For time

Heavy conditioning

The first round tends to go really fast but once the bar is grabbed for round 2 a whole new world is there. The heart rate will be elevated and breathing hard will have set in, making stabilizing a heavy load very taxing. That's the beauty of heavy conditioning sessions. The effectiveness lies in moving a large load a long distance quickly.

Training:
Power clean 3x3 or 7x1
Then
5 Thrusters (135lbs, 95lbs)
10 dumbbell snatches (45lbs, 25lbs) these are 5 each arm
15 pull-ups
3 rounds for time



Having to demonstrate accuracy and focus with an elevated heart rate is very difficult but can be trained very effectively.

Basics

Athletes cannot go wrong mastering the basics of exercise. Squats, pull-ups, push-ups and sit-ups can go a very long way in building high levels of health and fitness. Amateurs practice until they do it right and professionals practice until they can't do it wrong.

Training:
30 seconds squats
30 seconds sit-ups
30 seconds push-ups
30 seconds jumping jacks
30 seconds sit-ups
30 seconds push-ups
Rest 1 minute
5 rounds for time

Floor press

The floor press is a tremendous upper body strength builder. Because of the shorter range of motion i.e. the athlete laying on the floor, more weight will be handled building stronger pressing throughout that range of motion. This will be very helpful in strengthening the press and push press as common sticking points are where the heavier floor press takes over.

Training:
Floor press 3x3
Then
21-18-15-12-9-6-3 swings
75 rope jumps in between the swings
For time

Or

21-18-15-12-9-6-3 swings
42-36-38-24-18-12 double unders
For time

Set-up

Prior to executing any lift, ensure you have set your self up properly to do the lift correctly. If it takes a minute to get your body into the proper pulling position for a deadlift or power clean then that's what it takes. If the lift is rushed mistakes will be made and the athlete may be unsuccessful. During a high intensity conditioning session the rules are different but do not put safety on the back burner.

Training:
Squat 3x3
Then
9 thrusters
9 pull-ups
5 rounds for time.

Fast and strong

Because weak and slow is no way to go through life. When starting many of these dynamic movements seen through out the various workouts posted on the site, expect to be slow at first. The athletes nervous system and muscles need time to learn to be fast. With practice and effort, the nervous system will fire the muscle groups faster and faster.

Training:
Run 150 meters
6 dumbbell snatches, left arm
6 dumbbell snatches, right arm
8 clapping push-ups
Rest 1 minute
3 rounds for time


Triple clap push-ups


The late, great, Jesse Marunde.

Keep it close

During the dynamic lifts, cleans, snatches and their variations, keep the bar very close to the body during the second pull. This is the most efficient bar path and will lead to a much smoother lift.

Training:
Power clean 5x3
Then
10 deadlifts
50 push-ups
8 deadlifts
40 squats
6 deadlifts
30 push-ups
4 deadlifts
20 squats
2 deadlifts
10 push-ups
For time

Bowling pins

You cannot lift what your hands cannot hold onto. Building stronger forearms and hands has shown strong evidence in preventing back injuries and chronic pain. How is this? The stronger the hands and forearms are, the more secure the grip Will be on whatever object being lifted. The back will not need to work as hard to support the load.

Training:
6 pull-ups
8 knees to elbows
48 rope jumps
Max rounds in 20 minutes