This week is gonna be tough!!  Make sure you have a plan for sleeping well, eating good food, hydrating and get back on track with your fish oils!  These little things, are THE KEY lifestyle changes that consistently separate those of us who get the best results from ”the rest” 🙂


CrossFit Classes:

Monday Fight Gone Bad

Tuesday JT

Wednesday: 400m Run, 15 Right Suitcase Deadlift 135/95, 15 Left Suitcase DL 135/95, 7 Strict Pull-ups 3 Rounds for time

Thursday: 21-15-9 Row For Calores 5.5.5 Push Press at 80% for Time

Friday: Front Squat x1

Saturday: Bench Press for 5 Rep Max AND THEN 50 Synchro Med Ball Cleans 30/20, 50 Synchro Toes to Bars, 50 Synchro Jumping Pull-ups for Time, groups of 2


Conjugate Weightlifting:

Monday: Dynamic Effort Upper Body

Straight Bar 4 sets close grip, 4 sets regular grip, with 50% and 1-3 Chains/side

Negative First Military Press 20×1 85%

V-handle Cable Pressdowns 5×8

Barbell Bent Over Row against Chains 3×20

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, 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 Muscle Clean w/pause and 2 push presses

Belt Squat Clean Pull 6×1 experiment with bands and weights on the belt

4” Up CL Pull 5 sets of 3 exertions

KB Swing High Pulls 5×20/side

Russian Twists ankle weights and plate, 200x


Friday: Lower Body Accessories

Belt Squats 5×5  use bands and weight

Split Squats on Belt Squat, Bar in Back Rack, Bands on the belt Squat, 5×8 /side

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

Ankle Weight Hamstring curls on Cheese Mat 10 min

Banded Ab-Mat Sit-ups 60x same band as last time


Saturday: Special Strengths

40 Tire Flip + Depth Jump into 400m 2×50# Medball Carry into 40 Sandbag Over Shoulders

Flip the tire, jump into it and then back out, then flip it again, jump-jump, that’s 2.  40 reps there. Carry the 50’s for a lap, at the chest, NOT on top of the shoulders, then use the heaviest of the black rogue bags you can find for the 40 over the shoulders.  Rough.

Sunday: Rest


Powerlifting Conjugate:


40 Kneeling jumps

Parallel Box Wide Stance Squat Against Chains K: 3 Chain/side

Rack Pulls 17 w/ 2 1″ Bands 3×3

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

Hip Extensions 3 sets max reps, get inside a band

GHD Side Bends w/ Band 5×12/side



Close Grip 5 Board Straight Bar

Multi-grip 2 Board for 5×5

Rope Cable Extensions 5×10

Single Handed Barbell Rows 5×6/side

Wide Mag Grip 5×8

MedBall Shot Puts 5×8/side throw it hard



SSQ NO Box K orange and mini + 120 12×2

Speed Pulls: Sumo 160 w/ 1″ and micro bands 20 singles

Inverse Curl Negatives 25x

Bandy Side Step Ups 100x

Allen Lift 5×8, use a barbell and get serious



Straight Bar 8×3 Bands K: 70 K: Micro band

Dips 5 sets

Cable Rope Triceps 5 sets

Banded T-Bar 5×12

100 Barbell Rows 65#

Shoulder Horn 3x burning/side