***NOTICE: Memorial Day is Murph!! We’re doing a BBQ and WOD at 4:30pm, come one come all! Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***
Crossfit Classes:
Monday:
McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Tuesday:
Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Wednesday:
5x400m run with 3 minutes rest each round. Each for time
Thursday: Front Squat for max 3
Friday: 100 doubles, 50 Pull-ups, 50 presses 65/45, 50 GHD sit-ups, 50 overhead squats 65/45, 100 doubles for time
Saturday:
Fight Gone Bad but with DB Thruster 25/15, KB Swing 40/26, Squat Thrust, Ab-Mat Sit-Up, Ski Erg
Conjugate Weightlifting:
Monday: Speed Strength Snatch
Snatch from 4″ Blocks 4×2 70%, 4×2 75%, 4×2 80%
Straight Bar on Back, Box Squat 10×2 with 60% +25% Chains, wide stance
Safety Squat Bar Goodmorning 10×2 80%
40 seated jumps DB’s – sideways
Banded GM’s 200x
Banded Ab Mat Sit-ups 4×25
Tuesday: Sleds Work Session
Sleds Work
Dragging
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: Max Effort Lower Body
Back Squat for Max, get together so you guys have some spotters and some support, get serious!
Rack Pull w/ Bands 5×3
Sledge Hammer Sideways 5×30 strikes/side
Single Leg Ankle Weight Hypers 100/side
Friday: Lower Body Accessories
Banded Romanian Deadlift 5×10
Walking Lunges Front Rack 5×12/side
Reverse Hypers Single Legged with Bands 140lbs and 2×1” 3 sets
Sled Walks between legs 3 Trips
Hollow Rocks do 100, ankle weights on wrists
Saturday: Max Effort Upper Body
Close Grip 5 Board for best 3 reps
Max Reps 165 in 3 Minutes
T-Bar 5×15 lightened method with a monster mini
Wide Mag Grip 5×8
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 seated jumps Holding 2 Medicine Balls on the shoulders
Low Box Squat Close Stance Against Chains, Cambered Bar K: 2 Chains/side
Belt Squat 5×6, against bands
Hip and Back Extensions 5 SetS
Freedom Marching 4×75, use bands
GHD Side Bends w/ Band 5×12/side
Wednesday:
Close Grip Duffalo Bar
Max Reps 135/85 in 3 Minutes, straight bar bench press
Belt Squat SkullCrusher 5×8
Seated Cable Row 5×15 band it
Underhanded Straight 5×12 Standing Banded Twists 3 sets of 30/side
Thursday:
40 seated jumps Holding 2 Medicine Balls on the shoulders
Reverse Hypers 5×20
Weighted Planks w/ Belt Accumulate 5 Minutes
Ankle Weights in Belt Squat 200x marching
Triceps extensions Do 100-200 of them
Friday:
Duffalo Bar: K 145 + 2 chainz
Belt Squat Deadlifts w/ Bands 5 sets of 4
Glute Ham Raises 5 sets
Belt Squat Marching 400 steps
Banded Ab Mat Sit-ups 5x Max Reps
Saturday:
Multi Grip Bar w/Bands: K: 65 Micro Bands
Fat Bar Floor Press w/ chainz 3 sets max reps, get a decent weight and go!
Hammer Bar Skullcrushers 3 sets
Landmine Rows 3×25
100 Thumbs up A’s
Lying DB Rotators 3x burning/side
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