CrossFit Daily Workout:

Monday: Tabata; sit-ups, seated press, glute bridge, jump squat 75/55

Tuesday: Cleans!

Wednesday: Danny

Thursday Jerks! And extra jumps

Friday: 18.5

Saturday: RJ teamed up and scaled!


Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk

“lean from 4″ Blocks and Jerk for max

Banded SN Romanian Deads 5×3

KB Swing High Pulls 5×20/side

Side Planks accumulate 3 minutes on each side


Tuesday: Lower Body Accessories

GHR 5×8

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Single Legged 90lbs 4 sets/side

Zombie Sled Walks 2 trips Holding Sandbag in front

Flutter Kicks with Ankle Weights 200x


Wednesday: Rest

‘Thursday: Speed Strength Snatch

Below Knee Hang Power Snatch w/pause 4×2 70%, 4×2 75%, 4×2 80%

Cambered Bar on Back, Box Squat, 12×2 45% of Straight Bar Max, Bands to Front 25%, wide stance

Forward Banded SN Romanian Deadlift 5×5

40 jumps Vest + DB’s to CL

45 Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25


Friday: Sleds Recovery Session

Sleds Recovery
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Chest Presses
-Ab Twists

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Deadlift from 4” Up for Max

Lightened Method Normal Box Squat SSQ

4″Up SN Pull 5 sets of 3 exertions

MedBall Shot Puts 5×20/side

Flutter Kicks against Bands Hypers 200x


Sunday: Rest


Powerlifting Conjugate:


Wearing a weighted Vest

Front Banded Cambered Bar Goodmorning x3

Rack Pulls 17 w/ 2 1″ Bands 3×3

Strict Reverse Hypers 5 sets

Sled Marching w/ Med Ball 400m

Barbell Side Bends 7×5



Duffalo Bar Regular Grip

Max Reps in 3 minutes of empty bar against 1″ bands

Banded Lying SkullCrushers 5×12

Seated Cable Row 5×12 band it

Close Mag Grip Pulldowns 5×5

MedBall Shot Puts 5×8/side throw it hard



40 jumps Wearing a weighted Vest

Reverse Hypers 5×20

L-Sit Holds 10 Max Effort Holds

Ankle Weights in Belt Squat 200x

Do 100-200 of them, Bandy triceps



Cambered Bar Low Box Normal Stance K: Orange and Mini + 95

Speed Pulls 160 w/ 1” and micro bands 20 singles

Hip and Back Extension to Glute Ham Raises 5 sets

Belt Squat Marching 400 steps

Hanging Knee Raises 100x



Straight Bar 8×3 Bands K: 65

K: Micro band Freak Bar Partials 5 sets top half

Multi Micro Single Arm to the Front 5 sets triceps extensions

Banded Seated Row 5×12

100 Bandy Sweeps for de lats

Shoulder Horn 3x burning/side