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Hiib Vol 2 2
Hiib Vol 2 2
VOL. 2
3 0 DAYS OF WORKOUTS
ABOUT ME
I have spent the last 15 years in the fitness industry, with a primary focus on functional fitness. In
2010 I trained with the U.S. Olympic Skeleton and Bobsled Team, qualifying for Olympic Trials in
both sports. I have also competed at CrossFit Regionals seven times.
I have designed fitness programs for the U.S. Military, large corporations, and several professional
athletes around the globe. Recently I started a podcast called "Real Chalk," which is part of the
Shrugged Collective and one of the most popular health and fitness podcasts on iTunes. In
addition, I currently own and operate CrossFit CHALK, one of the top CrossFit affiliates in the
world with hundreds of in-house members and thousands more online.
Education
Bachelor Degrees in Kinesiology from the University of Utah
Bachelor Degree in Nutrition from the University of Utah
USAW Olympic Weightlifting and Performace Coach
CrossFit Coach Certification
CrossFit Football Coach
2
EFFECTIVE AND EFFICIENT
01
5 rounds:
6-8 Barbell Bench Press (Heavy as possible, 3 sec eccentric)
immediately into;
1min of pull-ups (strict if you can)
Rest 2 minutes
3 rounds:
8-10 reps Single arm incline dumbbell bench
(Heavy as possible, 3sec eccentric)
immediately into;
1min. of barbell bicep curls 45/35
Rest 2min.
3 rounds:
1min. of close grip push-ups holding DB’s
Immediately into;
EVERY 3MIN. X 10 R
1min. of alternating DB hammer bicep curls (same DB’s)
Rest 1min.
3
EFFECTIVE AND EFFICIENT
02
15min. of Back Squatting:
Start at 135/95 and do a set of 5. Add any amount of weight you want
(depending on your 1RM, you should know what to add) and keep
completing sets of 5. So… 5 reps, add weight, 5 reps, add weight, and
so on… Rest as needed, but make it as short as possible. You may NOT
put the bar back on the rack unless all 5 have been completed.
Rest 10min.
EMOM x 4min.
12/9 Cal Assault Bike
immediately into;
EMOM x 4min.
5 Deadlifts 315/205+
immediately into;
EMOM x 4min.
12/9 Cal Assault Bike
immediately into;
EMOM x 4min.
5 Deadlifts 315/205+
(+) Just means you may go heavier if you can or lighter depending on your
ability and strength level.
4
EFFECTIVE AND EFFICIENT
03
4 Rounds:
5 Hang Muscle Snatch (as heavy as possible)
immediately into;
1min. Max Toes-To-Bar
Rest 2min.
4 Rounds:
8-10 Push Jerks (Heavy as possible from the ground)
immediately into;
1min. of Max Cals on the Rower or Ski Erg (Ski preferred)
Rest 2min.
REST! 04
5
EFFECTIVE AND EFFICIENT
05
Every 3 minutes by 5 rounds:
20/15 Cal assault bike
10-15 DB Bench press 70/45+
(Rest 5 minutes)
4 Sets:
Close grip Bench press 8-10 reps
Immediately into;
15 Burpee box jumps 24”
Rest 2 minutes
Rest 5min
21-15-9
Strict HSPU’s
Strict Ring Dips
Push-Ups
REST!
6
H i g h I n t e n s i t y
I n t eAND
EFFECTIVE r v aEFFICIENT
l Bodybuilding
06
4 sets:
Back Rack Lunges or Preferably Overhead Lunges if your
shoulders feel ok (10 Reps)
Immediately into;
1min of Russian twists with 45/25lb DB
Rest 2min.
Rest 3min
EMOM x 5min
3 front squats (off the ground) 225/155
EMOM x 5min
15 TTB
EMOM x 5min
3 front squats (off the ground) 225/155
EMOM x 5min
15 GHDs
For Time:
EVERY 3MIN. X 10 R
50-40-30-20-10
Lateral lunges 45/35lb bar
100-80-60-40-20
Double Unders
*Left+Right=2reps
REST! 07
7
EFFECTIVE AND EFFICIENT
08
Every 4min. x 5 Rounds:
20/15 Cal Assault Bike
10 Single Arm Push Press on each arm (20 total)
*You can build a little here but try and start with something heavy and
hard right away. Some guys out there should be able to hit the 100lb
DB at some point for 10 on each side :)
*Advanced Cardio Version can be 25/20 Cals
100 Barbell Push Press at 60% of your 1 rep max Strict Press
*Every time you break complete 5 burpees
8
EFFECTIVE AND EFFICIENT
09
100 Bench Press 185/115
*10 Cal Ski every time you break (Scale for a rower or bike if needed)
Rest 5-10min.
*WARNING: If you are not an avid GHD user then please scale this
number WAY down. 5 reps for new users, 10 for people who use the
GHD a little here and there. And only advanced users should be doing
15 with a vest. You will SUPER sore after this little number.
9
EFFECTIVE AND EFFICIENT
10
Grab a partner today!
If you do not have one then just use a 1:1 rest ratio
(rest the amount of time it takes you to do the set)
*If you do not have a 12inch box, then you can use a rubber rogue brick,
a stack of 45lb plates, or something similar to these things. Just make
sure it’s sturdy and that when you sit on it, you do not lose your spinal
positioning. Stay in good position, let your hips relax and push back
(keeping the spine) and explode up. Use a load that is doable for 5
unbroken every time. The ball should be the hardest part today.
*Don’t have a heavy ball? Do you have a heavy sandbag? If none of the
above, a standard barbell power clean will work at about 70% of 1RM.
Rest 5min.
Booty Explosion 💥
For Time BUT also for quality. (No sloppy reps)
100 Hip Thrusts with something you can hit for sets of 10 and eventually
maybe 5’s when you’re super tired.
11 REST!
5 Rounds:
12
5 Behind The Neck Split Jerks (Heavy as possible)
*Might be something like 225/155 range. Keep the same weight the
entire time and make it hard. Needs to be unbroken as well.
immediately into;
200m Ski Sprint (or rower if you do not have a ski)
Rest 2min. after each round
Rest 5min.
11
EFFECTIVE AND EFFICIENT
13
4 Rounds:
1min. of Max DB Bench Press 70/50s
immediately into;
1min. of Max Cals on the rower (goal is 20/15+)
Rest 2min.
3 Rounds:
8-10 Single Arm DB Incline Bench Press 70/50+
immediately into;
1 set of “21s” with a 45/35lb barbell
*21s are when you only curl 1/3 of the way up (180 degrees to 90), then
again from the top down (so starting at the top and going down to
90), on the last set you do
the entire curl (from the bottom, all the way up and back down)
Rest 90sec.
12
EFFECTIVE AND EFFICIENT
REST!
14 REST!
5 Sets:
15
8-10 Deadlifts with a 3 sec decent
Rest 30sec.
1min of max effort strict pull-ups.
Once strict fails go immediately into kipping.
Rest 2min.
5 Sets:
5 Front Squats with a 3sec decent
Immediately into;
1min. Of max Russian twist w/ 45/30lb DB
Rest 2min.
For Time:
21-15-9
DB Deadlifts 100/70s
Burpee Box Jump Overs 30/24”
13
EFFECTIVE AND EFFICIENT
16
5 Working Sets:
10 Strict Press (Heavy as possible, but repeatable)
Max set of TTB (shoot for 15-20)
Rest 90sec.
EMOM x 16min.
Odd: 15 burpees
Even: 6 Push Press or Jerk 70/50lb DB (each arm, so 12 total)
*Each round add 1 rep to the push press
*Round 2 would be 7 on each arm and so on…
2 Sets:
50 lateral raises on each arm
50 front lateral raises on each arm
*Heavy as possible. Try to only break once or twice max.
immediately into;
Max shrugs at something heavy 70/45+ (Use KBs or DBs)
Rest 2min.
14
EFFECTIVE AND EFFICIENT
17
Every 4min x 5 Rounds:
10 Close grip Barbell bench press (Heavy as possible)
500m Row (as hard as you can repeat)
• you may climb in weight but try to keep the same weight the entire
time.
3 Sets:
15-20 DB incline press (Heavy as possible and unbroken)
Immediately into;
DB flys to failure (as heavy as possible, but looking for 15-20 Rep range)
*For this movement today, lay flat on the ground and use light weights.
Keeping your arms as straight as possible, go all the way until your
hands hit the ground and back up. These are much harder than
traditional flys.
Rest 2 min.
Weighted Planks with the heaviest plate possible on your back. 55/45lb+
1min. On x 1min. Off x 4 Rounds
• plank on your hands and not your elbows. This is going to add to your
chest day as well as give you a little AB torture.
REST! 18
15
EFFECTIVE AND EFFICIENT
19
5 Sets
10 Back Rack Lunges (5 each leg)
Immediately into;
10 Single leg deadlifts (10 on each leg)
• Foot elevated behind you on a 12-20* block, box, or anything else
available around that height. Start LIGHT as these things are NASTY.
20min. AMRAP:
5 strict pull-ups
10 Push-ups
15 Air Squats
*with 20lb vest
16
EFFECTIVE AND EFFICIENT
20
10min. EMOM:
5 Muscle Snatches (135/95 is a good weight, but you may be able to
do more. Just makes sure it is unbroken and repeatable)
5 Sets:
2-3 Strict Press
immediately into;
300m Row at 90%+
Rest 2min.
REST! 21
17
EFFECTIVE AND EFFICIENT
22
Bench day
12-15 Single Arm DB bench press (on each arm, climbing in weight)
Immediately into;
45sec. of Max DB Bent over Rows (right arm only)
15sec. Transition
45sec. of Max DB Bent over Rows (left arm only)
Rest 2 minutes
Repeat for 4 rounds
Three sets:
Max DB Incline Fly’s
(Choose something you can do about 10-12 reps with)
immediately into;
100 double unders
Rest two minutes
For time:
100 DB power cleans 50/35s
Starting with 5 Burpee’s and continuing to do 5 Burpee‘s at the top of
the minute until you’re finished. So basically 5 burpees EMOM.
(If this weight is too heavy try to shoot for something that you can get
between 8 to 10 reps every round. Keep in mind however, this should
be really hard)
18
EFFECTIVE AND EFFICIENT
23
Front Squat
20min. to hit 4-5 sets:
Building up to a heavy set of 5.
After each set immediately go into your deadlifts (below)
**Superset**
Deficit Deadlifts
- Feet on a 2-3” Plate or block creating a deficit for more range of motion.
- Complete 5 Reps as heavy as possible (3 sec. eccentric)
*Rest 2min. After Each Superset
15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
*Should be MUCH lighter than what you used for the first part.
19
EFFECTIVE AND EFFICIENT
24
5 sets:
1min. of Push Press with 50% of your 1rep MAX
immediately into;
1min. of Upright Rows (Kind of like a “hang SDHP.” You can use the hip
drive to help you out as well. I will explain this in the video link.) with
something you get 15-20 reps with.
(Heavy as possible, but ideally the same bar)
Rest 2min.
For Time:
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
Run 200m
REST! 25
20
EFFECTIVE AND EFFICIENT
26
2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups
*Seems more complicated than it actually is. It's just switching out running
and double unders, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify.
Looking for only about 5 reps each time.
*RX+ is strict pull-ups or muscle ups
Conditioning
10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
21
EFFECTIVE AND EFFICIENT
27
4 Sets:
20 Barbell Walking Lunges (weight on your back)
*While walking forward ONLY, take 10 steps out and then 10 steps back
to start point (You will have to turn around). Use a rack.
*Add weight every set after warming up to something around 60%
effort.
Rest 5min.
3 Sets:
20 Lateral Barbell Lunges (Left + Right= 2 reps)
*60-70% effort on the weight. You made add a little for each set. Just a
little goes a LONG way on these.
Rest 5min.
REST! 28 22
EFFECTIVE AND EFFICIENT
29
Build to a 1 rep max Push Jerk (No split)
then;
For Time
100 Push Jerks 135/95lbs
Every Minute on the Minute complete 5 Burpees until you are finished!
*Make sure you are doing a slight pause at the top of EVERY rep and
showing control.
*To scale the weight or make it harder, this weight should be in the
50-60% range for most of you.
Rest 5min.
30
4 Sets: (climbing to a 2rep Max today)
8-6-4-2
Bench as heavy as possible (climbing in weight as the reps go down)
Immediately into;
2min. of ski for cals (shoot for 37-40cals)
2min. Rest after each set
Rest 5min.
4 sets:
Incline Barbell Bench Press to failure 135/75lbs.
Immediately into;
60 Double Unders + 10 Burpee Box Jumps 24/20”
2min. Rest after each set
Rest 5min
21-15-9
TTB
Russian twist w/ 45/30lb dB (left+right= 1)
GHD Sit-Ups
Russian KB swing #106/70 (or the heaviest you have)
*This is my favorite ab routine ever! Add calories on the ski erg in there
too if you want some cardio and a little extra burn!
24