CrossFit Classes:

Monday: 5 dead’s 275/185, 10 KB Clean and Jerk 53/35 Right, then 10 left, 15 knees to elbows 5 rounds for time

Tuesday: Back Squats!!

Wednesday: Jumping Squats, and Muscle-ups for max rounds, scale it!!

Thursday: Muscle snatch 75/55, 15 Box jumps 24/20, 15 KB Swings 53/35 3 Rounds for time

Friday: Max power clean and push presses then pull-ups

Saturday: Teams of 3, Row, Bar Dip, GHD Sit-up. Row 250m causes team to rotate, max reps in 15 minutes


Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Duffalo Bar 4 sets close grip, 4 sets regular grip, 60% + 25% bands 7×3

High Incline Alternating DB’s 4 sets all out

V-handle Cable Pressdowns 5×8

Barbell Bent Over Row against Chains 3×20

Neutral Grip Pulldowns 3×20

Barbell Curls 5×10/side


Tuesday: Sleds Work Session

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, sledding outside is great now! So keep using 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

Below Knee Hang Clean and jerk for Max

SN High Pulls 6×1 90% of SN

Mid Thigh SN Pull 5 sets of 3 exertions

DB “Cleans 5×15

Side Bends 5×12 use barbell


Friday: Lower Body Accessories

Banded Romanian Deadlift 5×10

Walking Lunges Front Rack 5×10/side

Reverse Hypers Single Legged 140lbs 3 sets/side

Banded “Running” Hammy Curls 4×50

Standing Cable Crunches do 100 with more weight


Saturday: Special Strengths

45 lb Prowler push it 1 mile, wear a weight vest, and put 5 pounds on the head harness, and the 10lb ankle weights on your ankles, and 5lb ankle weights on your wrists

Sunday: Rest


Powerlifting Conjugate:


Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion

Parallel Box Squat against  K: Orange and Red

Rack Pulls 17 w/ 2 1″ Bands 3×3

Inverse Curl Negatives 25x, 3-5 at a time

Hip Extensions 3 sets max reps, hold a weight to your chest

Cable Oblique Crunches 3×15/side



Illegal Wide 3 Board w/ K: Mini Bands -Straight Bar

Close Grip 5 Board 3×12

Banded Lying SkullCrushers 5×12

DB Rows 5×12

Wide Mag Grip 5×8

Single Arm Allen Lift 5×15, use a sizable DB



Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion

Reverse Hypers 5×15

L-Hang Holds 10 Max Effort Holds

Lying Ankle Weights 10 minutes, hamstring Curls

Triceps Extensions Do 100-200 of them



Duffalo Bar: K 135 + 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Hip and Back Extension to Glute Ham Raises 5 sets

Seated Bandy Abduction 100x

Hanging Knee Raises 100x



Multi Grip Bar w/Bands: 8×3 K: 60 Micro Bands

Band Resisted Dips 4 sets

Decline Elbows Out DB’s 4 sets

Landmine Rows 3×25

100 Thumbs up A’s

Lying DB Rotators 3x burning/side