CrossFit Classes:
Monday: Bench Press max 5
Tuesday: Back Squat x3
Wednesday: 20 Minute AMRAP of: 35 Double Unders, 30 Alternating DB Snatches 40/25, 15 DB Hang Clean and Jerk R, 15 DB Hang Clean and Jerk L 40/25
Thursday: Karen
Friday: Row 300m, Bike 600m, Backwards Sled Drag Down the Gym, trade rounds with the team, do at least 3, load the sled so it’s devastating
Saturday: “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups
Weightlifting Conjugate:
Monday: Absolute Strength Clean and Jerk
Clean and Jerk
Banded SN Romanian Deads 5×3
DB “”Cleans” 5×15
GHD Face-Up Twists Hold DB at arms length 200x
Tuesday: Lower Body Accessories
Squat Mornings Safety Squat Bar 5×5
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Regular with Bands 180lbs 2 1” Bands 3 sets
Banded “Running” Hammy Curls 4×50
Flutter Kicks with Ankle Weights 300x
Wednesday: Rest
Thursday: Speed Strength Snatch
Below Knee Hang Muscle SN w/pause 4×2 70%, 4×2 75%, 4×2 80%
Straight Bar on Back, Box Squat 12×2 55% + 25% Bands
Zercher Belt Squat 5×5
40 Seated Jumps with Vest + DB’s to CL
45 Degree Back Ext w/ball 100x
Cable Pulldown Abs 4×25
Friday: Sleds Recovery Session
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs
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
Concentric Back Squat for Max Rack
Pull w/ Bands 5×3
Clean Landing Position 5 sets of 3 exertions
Standing Banded Twists 5×30/side
Scissor Kicks Hypers 200x
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Kneeling jumps
Ultra Wide Goodmorning Safety Squat Bar, use the monolift
Belt Squat 5×6, against bands
Strict Reverse Hypers 5 sets
Sled Marching w/ Med Ball 400m
Cable Oblique Crunches 3×15/side
Wednesday:
Pin Press 14
Flat DB Bench max reps with 50’s, 4 sets
Bandy Triceps 100x
Single Handed Barbell Rows 5×8
Close Mag Grip Pulldowns 5×5
Standing Banded Twists 3 sets of 30/side
Thursday:
40 Kneeling jumps
Reverse Hypers 5×10
Weighted Planks w/ Belt Accumulate 5 Minutes
Hammy Curls Ankle Weights in Belt Squat 200x
Triceps Extensions Do 100-200 of them
Friday:
Cambered Bar Low Box Normal Stance K: Orange and Mini + 115
Speed Sumo Dead’s 175 w/ 1″ and micro bands 20 singles
Hip and Back Extensions 5 Sets
Belt Squat Marching 400 steps
Cable Pulldown Abs 4×25
Saturday:
Multi Grip Bar w/Bands: 7×3 K: 70 Micro Bands
Push-Ups, 3 sets all out
Incline Elbows Out DB’s 3 sets
Barbell One Armed Row 5×8/side
100 Lying Bandy Sweeps
Lying DB Rotators 3x burning/side
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