Monday: Masters Qualifier WOD 3

Tuesday: Back Squat for 5’s

Wednesday: 7 Military Presses, 7 Bent over Rows, 7 Sumo DL High Pulls 5 Rounds for weight

Thursday: Row 400m, Run 400m, rest 3 minutes, 3 Rounds total

Friday: Coe, 10 rounds of 10 thrusters, 10 ring push-ups

Saturday: Team workout: partners 20 synchro burpees, 30 synchro sit-ups, each buddy does a rope climb, 4 Rounds for time


Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk

Banded Clean no jerk

SN Panda Pulls 6×2 90% of SN

At Knee SN Pull 5 sets of 3 exertions

Clean Shrugs on Barbell, 5×12

Standing Med Ball Twist Throws against wall, 5×30

Tuesday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×8

Leg Press 5×20

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 3 sets

Sled Pull Throughs 2 Trips

Scissor Kicks ankle Weights 300x

Wednesday: Rest

‘Thursday: Speed Strength Snatch

Power Snatch from 8″ Blocks 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 12×2 with 55% +25% Chains, wide stance

Zercher Romanian 5×5

40 seated jumps Ankle + DB’s

Back Extensions 100x

Strict Ab Mat Sit-ups 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

Cambered Bar GM w/ Chains for Max

Overhead Squat for Max

Mid Thigh SN Pull 5 sets of 3 exertions

Standing Banded Twists 5×30/side

Single Leg Glute Bridges 100x/side

Sunday: Rest


Powerlifting Conjugate:


Holding DB’s at the shoulders – 40 seated jumps

Goodmorning w/ K: 2chains/side -SSQ

Belt Squat 5×6, against bands,, K: Same same but 65# in the front rack

Glute Ham Raises 5 x max reps

Sled Marching w/ Med Ball 400m

One Handed Farmers Walk 3 trips/side



Close Grip 1 Board w/  K: 2 Chains -Straight Bar

Freak Bar 5×5 J:double up a micro band around your wrists

Rope Cable Extensions 5×10

T-Bar 5×5 lightened monster mini

Close Supine Mag Grip Pulldowns 5×8

Walking Resist Twist w/ Band 5 sets of 5 exertions



Holding DB’s at the shoulders – 40 seated jumps

Reverse Hypers 5×10

Weighted Planks w/ Belt Accumulate 5 Minutes

Lying MedBall Between Feet 200x reverse Hypers

Do 100-200 of them triceps extension



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

Sumo Speed Pulls 175 w/ 1″ and micro bands 20 singles

Glute Ham Raises 5 sets

Bandy Side Step Ups 100x

Allen Lift 5×8



Freak Bar 7×3 J: 3 Chains K: 65 and 1 Chain

Log Bench Press 3 sets

Rear Banded Skull Crusher 3 sets

Standing KB Rows 3×30

100 Lying Bandy Sweeps

Shoulder Horn 3x burning/side