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
-Chest Presses
-Ab Twists

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:


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



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



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



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



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