CrossFit Classes:

Monday: Front Squat x3

Tuesday: 3 Muscle-Ups, 9 Power Cleans 95/65 AMRAP 10 minutes

Wednesday: Handstand Walk 10ft, 15 GHD Sit-ups, 5 Strict Pull-ups 25/10, 5 Rounds for Time

Thursday: Row 300m, 20 Push-ups AMRAP 15 minutes

Friday: 7 Push Presses 135/95, 5 Push Presses 155/105, 3 Push Presses 175/125, 3 Rounds for Time

Saturday: Groups of 3: 1 Rope Climb 20’, Max Burpees, Rester, Rope Climb Causes the rotate Score is burpees in 10 minutes. THEN 10 More minutes, same scheme using: 1 Rope Climb, Toes to Bar and Rester. Score is combined Burpees and T2B’s.


Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Straight Bar 4 sets close grip, 3 sets regular grip, with 50% and 1-3 Chains/side 7×3

Pin Bench Press 6” off Chest 3 sets all out

Lightened Method Barbell JM Press 5×12

DB Rows but use a barbell long-ways 3×20/side

Fat Bar Narrow Neutral Grip 3×20

Barbell Curls 5×10/side


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: Absolute Strength Clean and Jerk

Banded Power Clean from 8″ Blocks no jerks

Banded SN DL 6×1 90%

Clean Landing Position 5 sets of 3 exertions

DB Upright Rows 5×15

Side Planks accumulate 4 minutes on each side


Friday: Lower Body Accessories

Banded Romanian Deadlift 5×8

Split Squats on Belt Squat, Bar Overhead, Bands on the belt Squat, 5×8 /side

Reverse Hypers Single Legged 140lbs 3 sets/side

Banded Pull-Throughs 5×20

Banded Ab-Mat Sit-ups 70x same band as last time


Saturday: Special Strengths

5 Stone Loads onto Jerk Blocks, 10 overhead lunges with something tough, 5 Kneeling broad jumps, 4 stone loads, 10 and 5, 3 loads, 10 and 5, 2 loads, 10 and 5, 1 load 10 and 5, time.  It’s not a race, but don’t train like a sissy, get to it.

Sunday: Rest


Powerlifting Conjugate:


40 Seated Jumps Barbell on Back

Parallel Box Squat Against Chains K: 2/side Duffalo Bar

45 degree GHD Barbell Hip Extension 5×8

Inverse Curl Negatives 25x, 3-5 at a time

Hip Extensions 3 sets, wear a vest and hold a weight

Barbell Side Bends 7×5



Close Grip 1 Board W/ Chains/side K: 2 Chains -Straight Bar

Bench Press Max Reps in 3 minutes of empty bar against Mini (not micro) bands

Belt Squat SkullCrusher 5×8

Seated Cable Row, Supine Close Mag Grip, banded 5×12

Seated Cable Row, Supine Close Mag Grip, banded 5×12

KB Shot Puts, put it up right, reverse it hard!



40 Seated Jumps Barbell on Back

Reverse Hypers 5×15

L-Hang Holds 10 Max Effort Holds

Hammy Curls Seated Banded 200x

Triceps Extensions Do 100-200 of them



SSQ Box Squat K orange and mini + 135

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

Glute Ham Raises 5 sets

Sideways Sled Marching Banded 4 trips 2.5 plates

Ab Mat Sit-ups 5x Max Reps, really really strict



Duffalo Bar Straight Weight 8×3 K: 105

Decline DB Press 4 sets

Underhanded DB’s 4 sets

Standing KB Rows 3×30

100 Thumbs up A’s

Band Rotators 3x burning/side