Monday: Run 600m, 24 Horizontal Ring Rows, 24 GHD Sit-ups, Run 400m, 16 Horiz Ring Rows, 16 GHD Sit-ups, Run 200m, 8 Horiz Ring Rows, 8 GHD Sit-ups for Time  ***TDE: 30 Wall Squats***

Tuesday: DT Great Hero WOD 🙂   ***TDE: 30 Burpees***

Wednesday: Front Squats!!  ***TDE: 30 Push-ups to Down Dog***

Thursday: Josh  ***TDE: Accumulate 3 minutes in Plank***

Friday18.1 whatever it is, it shall be!   ***TDE: 30 Wall Squats***

Saturday: Push Press for Max 5 *** Subject to change, seems safe though…  ***TDE: 50 Hollow Rocks***

Sunday:  ***TDE: Go for a walk!***


Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Duffalo Bar 4 sets close grip, 4 sets regular grip, with 50% and 25% bands 8×3

Flat Alternating DB’s 4 sets all out

Rocking DB Extensions 5×10

Bench Pull 3×20 like chest supported row but lying on a bench

Do 60 Pull-ups DB

Hammer Curls 5×10/side



Tuesday: Sleds Work Session

Sleds Work
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

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

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Mid Thigh Hang Power Clean and 2 jerks Sumo

Chain Deads 5×3

Isometrics: Top 1/4 OHSQ 5 sets of 3 exertions

DB Upright Rows 5×15

GHD Face-Up Twists Hold DB at arms length 200x, like a 25 should do it


Friday: Lower Body Accessories

Belt Squats 5×10

Walking Lunges Overhead 5×10/side

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 4 sets

Sled Walks between legs 3 Trips

Standing Cable Crunches do 100


Saturday: Special Strengths

5 Stone Loads onto Jerk Blocks, 10 overhead lunges with something tough, 5 Kneeling broad jumps, 4 stone loads, 10 and 5, 3 loads, 10 and 5, 2 loads, 10 and 5, 1 load 10 and 5

Sunday: Rest


Powerlifting Conjugate:


Barbell on Back Wide Stance Concetric Only Goodmorning x3

Belt Squat 5×6, against bands

Split Squats 3×8, lightened method

Reverse Hypers 3×10

Barbell Side Bends 7×5



Wide Grip 2 Board

Close Grip 5 Board 3×12

Low Incline DB Extensions 5×8

T-Bar 5×15 lightened method with a monster mini

Medium Supine Mag Grip 5×10

Standing Banded Twists 3 sets of 30/side



Barbell on Back 40 seated jumps

Reverse Hypers 5×15

Weighted Planks w/ Belt Accumulate 5 Minutes

Ankle Weights in Belt Squat 200x Freedom marching

Triceps Extensions with a bandDo 100-200 of them



SSQ Blue band + 285, K orange and mini + 145 10×2

Sumo 330# w/2 1″ and 175 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Belt Squat Marching 400 steps

Hanging Knee Raises 100x



Multi Grip Bar w/Bands: 7×3  K: 65 Micro Bands

Log Bench Press 3 sets

Rear Banded Skull Crusher 3 sets

Banded T-Bar 5×12

75 Chest to Bar JPU’s

Lying DB Rotators 3x burning/side