CrossFit Sessions:

Monday: 1 Rope climb, 200m run, 10 DB deads 70/50, 200m run, max rounds in 12 minutes

Tuesday: 500m row, 30 DB push press 50/35, 300m row, 50 Push Presses 50/35

Wednesday: “Stephen”

Thursday: 5 muscle-ups, 50 double unders AMRAP 10

Friday: Thrusters: 3mom, 7 @ 95, 5 @ 115, 3@ 135, then 3 minutes Max reps at 95

Saturday: 20 minutes: 15 power snatches 75/55, 15 ring pull-ups, partner runs 300’s, rotate, for max rounds



Monday: Speed Strength Snatch

Below Knee Hang Snatch w/pause 4×2 70%, 4×2 75%, 4×2 80%

Safety Bar on Back, Box Squat 10×2 with 65% of Low Box Max and 25% Bands, wide stance

SN Grip Sumo Stiff Legged 5×5

40 Seated Jumps for Height – sideways

Hollow Arch 200x

Hanging Knee Raises 4×25, use ankle weights or a ball


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: Max Effort Lower Body

Deadlift from 8” up for Max

Safety Squat Bar Back Squat for Max

Front Squat Sticking Point 5 sets of 3 exertions

Walking Resist Twist w/ Band 5×5/side

Easy Hypers 200x 90lbs, just swing


Friday: Lower Body Accessories

Belt Squats 5×5

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

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

Standing Ankle Weights in belt squat 200x Marching

Weighted Planks accumulate 5 minutes, same weight as last time


Saturday: Max Effort Upper Body

Floor Press -Fat Bar (FB)

Flat DB Bench go heavy 5’s we’ve got 100’s and 125’s, if you can get more than 5 with the 100’s but not 5 with the 125’s, then go for reps on the 100’s!

DB Rows 5×10, we’ve got a 120# DB now!

Pull-ups 5×5, yes add weight


Sunday: Rest


Powerlifting Conjugate:


40 Seated Jumps Wearing a weighted Vest and Ankle weights

Low Box Normal Stance Cambered Bar Squat

Lightenened Method Straight Bar GM 5×5 70%

Hip and Back Extensions 5 Sets

Freedom Marching 4×75, bands

Barbell Side Bends 7×5



Wide Grip 2 Board for Max

Close Grip 4 Board 5×8

Bandy Triceps 100x

Single Handed Barbell Rows 5×6/side

Underhanded Straight 5×12

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



40 Seated Jumps Wearing a weighted Vest and Ankle weights

Reverse Hypers 5×12

L-Hang Holds 10 Max Effort Holds

Lying MedBall Between Feet 200x Hamstring Curls

Do 100-200 of them Triceps Extensions with Bands



SSQ  K orange and mini + 135 12×2

Sumo 160 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Banded “Running” Hamstring Curls 4×50, 1” Band

Sideways Sled Marching 200m  K: 2

Cable Pulldown Abs 4×25



Straight Bar 8×3 Bands K: 75K: Micro band

Decline DB Press 4 sets

Underhanded DB’s 4 sets

Low Row on the Belt Squat 5×8

100 Bandy Sweeps

Lying DB Rotators 3x burning/side


Sunday: Rest