CrossFit Classes:
Monday: Front Squat x3
Tuesday: 3 Muscle-Ups, 9 Power Cleans 95/65 AMRAP 10 minutes
Wednesday: Handstand Walk 10ft, 15 GHD Sit-ups, 5 Strict Pull-ups 25/10, 5 Rounds for Time
Thursday: Row 300m, 20 Push-ups AMRAP 15 minutes
Friday: 7 Push Presses 135/95, 5 Push Presses 155/105, 3 Push Presses 175/125, 3 Rounds for Time
Saturday: Groups of 3: 1 Rope Climb 20’, Max Burpees, Rester, Rope Climb Causes the rotate Score is burpees in 10 minutes. THEN 10 More minutes, same scheme using: 1 Rope Climb, Toes to Bar and Rester. Score is combined Burpees and T2B’s.
Weightlifting Conjugate:
Monday: Dynamic Effort Upper Body
Straight Bar 4 sets close grip, 3 sets regular grip, with 50% and 1-3 Chains/side 7×3
Pin Bench Press 6” off Chest 3 sets all out
Lightened Method Barbell JM Press 5×12
DB Rows but use a barbell long-ways 3×20/side
Fat Bar Narrow Neutral Grip 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
Banded Power Clean from 8″ Blocks no jerks
Banded SN DL 6×1 90%
Clean Landing Position 5 sets of 3 exertions
DB Upright Rows 5×15
Side Planks accumulate 4 minutes on each side
Friday: Lower Body Accessories
Banded Romanian Deadlift 5×8
Split Squats on Belt Squat, Bar Overhead, Bands on the belt Squat, 5×8 /side
Reverse Hypers Single Legged 140lbs 3 sets/side
Banded Pull-Throughs 5×20
Banded Ab-Mat Sit-ups 70x same band as last time
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, time. It’s not a race, but don’t train like a sissy, get to it.
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Seated Jumps Barbell on Back
Parallel Box Squat Against Chains K: 2/side Duffalo Bar
45 degree GHD Barbell Hip Extension 5×8
Inverse Curl Negatives 25x, 3-5 at a time
Hip Extensions 3 sets, wear a vest and hold a weight
Barbell Side Bends 7×5
Wednesday:
Close Grip 1 Board W/ Chains/side K: 2 Chains -Straight Bar
Bench Press Max Reps in 3 minutes of empty bar against Mini (not micro) bands
Belt Squat SkullCrusher 5×8
Seated Cable Row, Supine Close Mag Grip, banded 5×12
Seated Cable Row, Supine Close Mag Grip, banded 5×12
KB Shot Puts, put it up right, reverse it hard!
Thursday:
40 Seated Jumps Barbell on Back
Reverse Hypers 5×15
L-Hang Holds 10 Max Effort Holds
Hammy Curls Seated Banded 200x
Triceps Extensions Do 100-200 of them
Friday:
SSQ Box Squat K orange and mini + 135
12×2 Sumo Speed Dead’s 160 w/ 1″ and micro bands
Glute Ham Raises 5 sets
Sideways Sled Marching Banded 4 trips 2.5 plates
Ab Mat Sit-ups 5x Max Reps, really really strict
Saturday:
Duffalo Bar Straight Weight 8×3 K: 105
Decline DB Press 4 sets
Underhanded DB’s 4 sets
Standing KB Rows 3×30
100 Thumbs up A’s
Band Rotators 3x burning/side
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