CrossFit Classes:

Monday: Front squat max 7

Tuesday:3 Rounds for time: Run 400m, 2 Rope climbs, 15 Med Ball Cleans 50/30

Wednesday: 5 rounds for time: 15 Power Snatches 75/55, 15 Toes to Bar

Thursday: Sumo deadlift high pull 3 rep max

Friday: “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups

Saturday: I go you go (You and one buddy) Push presses, 3 Reps at each weight: 65/95/125/145/165 ladies 45/65/85/100/115, 5 rounds “For time”

Conjugate Powerlifting:


Holding 2 Medicine Balls on the shoulders 40 seated jumps
Low Box Squat Close Stance Against Chains, Cambered Bar, K: 3 Chains/side
Belt Squat 5×6, against bands
Split Squats 3×8, lightened method
Reverse Hypers 3×10
Barbell Side Bends 7×5


Close Grip Pin Press K: 13 Middle Grip -MultiGrip Bar (MGB)
Wide grip Grip 2 Board 5×3
Rope Cable Extensions 5×10
Belt Squat Low Row 5×10
Medium Supine Mag Grip 5×8
Standing Banded Twists 3 sets of 30/side


Barbell on Back 40 seated jumps
Reverse Hypers 5×15
Weighted Planks w/ Belt Accumulate 5 Minutes
Ankle Weights in Belt Squat 200x marching hammy curls
Do 100-200 of them triceps extensions


Duffalo Bar: K 145 + 2 chainz
Sumo 205 w/ 1″ and micro bands 20 singles
Inverse Curl Negatives 25x
Sideways Sled Marching 3 times down and back with 70lbs
Allen Lift 5×8


Straight Bar 8×3 Bands K: 80 K: Micro band
Fat Bar Floor Press w/ chainz 3 sets
Hammer Bar Skullcrushers 3 sets
GHD DB Rows 6×10
100 Barbell Rows
Lying DB Rotators 3x burning/side