CrossFit Classes:
Monday: Fran
Tuesday: Bench Press!!!
Wednesday: Filthy 50’s
Thursday: Muscle Ups, come train ‘em!
Friday: “Ledesma”
Saturday: “Mini Gilligan”
Traditionally 30 minutes bike, 20 minutes run, 10 minutes row, 3 rounds for distance. Can be smish-smashed into any order to allow up to 4 people to go, and there might need to be a sign up scenario for this too, and potentially a long day at the gym.
Weightlifting Conjugate:
Monday: Speed Strength Snatch
High Hang Power Snatch 4×2 70%, 4×2 75%, 4×2 80%
Duffalo Bar on Back, Box Squat 10×2 with 60% of Back Squat max, and 25% Chains, wide stance
Zercher Belt Squat 5×5
40 Seated Jumps Vest + PVC SN
Banded GM’s 200x, use a big band
Banded Ab Mat Sit-ups 4×25
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: Max Effort Lower Body
Deadlift for Max
Belt Squat Overhead Squat for Max
Single Arm Allen Lift 5×15 /side
Flutter Kicks against Bands Hypers 200x
Friday: Lower Body Accessories
45 Degree Hip Extensions 5×10
Walking Lunges Bar on Back 5×12/side
Reverse Hypers Angle 180lbs 4 sets
Ankle Weight Hamstring curls on Cheese Mat 10 min
Hollow Rocks do 100, ankle weights on wrists
Saturday: Max Effort Upper Body
Close Grip 1 Board w/ 4 Chains/side -Straight Bar
Seated DB Military Press Heaviest 8, 3 sets
Seated Cable Row 5×12 band it
Medium Mag Grip 5×8
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Seated Jumps Wearing a weighted Vest
Front Banded Cambered Bar Goodmorning x3
Rack Pulls 17 w/ 2 1″ Bands 3×3
Hip and Back Extensions 5 Sets
Freedom Marching 4×75
One Handed Farmers Walk 3 trips/side
Wednesday:
Floor Press for Max
Multi Grip Bar Close Grip 5 Board 3×12
Elbows Out DB Extensions 3×15
Lean Back on Lat Pull Supine Medium Grip Mag Grip 5×8
Underhanded Straight 5×15
MedBall Shot Puts 5×8/side throw it hard
Thursday:
Wearing a weighted Vest 40 seated jumps
Reverse Hypers 5×15
L-Sit Holds 10 Max Effort Holds
Hamstring CurlsBanded 200x
Triceps Extensions Do 100-200 of them
Friday:
Cambered Bar Low Box Normal Stance K: Orange and Mini + 95
Speed Dead’s Sumo 160 w/ 1″ and micro bands 20 singles
Glute Ham Raises 5 sets
Sideways Sled Marching 4 trips with 2 plates and a 25 on there.
GHD Sit-ups 5×20
Saturday:
Multi Grip Bar w/Bands: 8×3 K: 60 Micro Bands
Freak Bar Partials 5 sets top half
Multi Micro Single Arm to the Front 5 sets triceps extensions
Ring Row feet on Box 5x Max Reps
100 Jumping Pull-ups
Shoulder Horn 3x burning/side
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