Yet if you are here, train heartily, for those not here, are getting weak!!


CrossFit Classes:

Monday: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups. 7 Rounds for Time, try to do each round unbroken!

Tuesday: Deadlift x5

Wednesday: Fight Gone Bad Style: But with stations like this: GHD Sit-up, KB Swing 53/35, DB Box Step Overs 20/16” 35/20#, HSPU, Rest, 3 rounds for reps

Thursday: Hang Squat Clean for Max

Friday: 7 Overhead Squats 135/95, 5 Overhead Squats 165/115, 3 Overhead Squats 195/135, 3 Rounds for Time

Saturday: “Colin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps


Weightlifting Conjugate:

Monday: 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 Angle with Bands 180lbs 2 1” Bands 3 sets

Sled Walks between legs 3 Trips

Ab Wheel Roll-outs 5x Max Reps, do better


Tuesday: Max Effort Upper Body

Wide Multi Grip w/pause at chest

Low Incline Lightened 1″ Bench Press -Heavy 8

Barbell Bent Over Row 5×15

Wide Mag Grip 5×8


Wednesday: Upper Body Accessories

Wobble Seated Military 150x

Press right at Chest at the shoulders 5 sets of 3 exertions

Single DB Overhead 5×20

Rope Cable Extensions 5×10

GHD DB’s See-Saw Row 5×20/side

Standing Bandy 3×30


Thursday: Rest


Friday: Speed Strength Clean and Jerk

Mid Thigh Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%

Banded SN Grip 20×1 60 of best snatch +25% bands

40 Jumps Kneeling w/ DB’s

GHD Facedown Holds accumulate 10 minutes hold something

Frontal Plane Raises 6×12, like a lat raise, but all the way overhead


Saturday: Absolute Strength Snatch

Competition Snatch

Heaving Snatch Balance go heavy, but save some, less that 10 reps total

Press top 1/4 above the head a few inches 5 sets of 3 exertions

Standing Banded Twists 3×30/side

Back Extensions 100x


Sunday: Rest


Powerlifting Conjugate:


40 Seated Jumps Wearing a weighted Vest and Ankle weights

8″ Conventional Deadlift

Zercher Squat 5×3, go heavy

Split Squats 3×8, lightened method

Reverse Hypers 3×10

GHD Side Bends w/ Band 5×12/side



MultiGrip Bar Middle Grip Against Bands K: Mini

Close Grip 3 Board 3×12

Banded Lying SkullCrushers 5×12

Single Handed Barbell Rows 5×8

Medium Mag Grip 5×5

Sledge Hammer Sideways 5×12/side, slam it HARD



40 Seated Jumps Wearing a weighted Vest and Ankle weights

Reverse Hypers 5×12

L-Sit Holds 10 Max Effort Holds

Hammy Curls Lying MedBall Between Feet 200x

Triceps Extensions Do 100-200 of them



SSQ Box Squat, K orange and mini + 120

Speed Dead’s Sumo 12×2  160 w/ 1″ and micro bands

Strict Reverse Hypers 5 sets

Bandy Side Steps 4 trips up and down the gym

Hanging Knee Raises 100x



Duffalo Bar Straight Weight 8×3 K: 100

Dips 5 sets

Cable Rope Triceps 5 sets

Standing KB Rows 3×30

100 Thumbs up A’s

Band Rotators 3x burning/side