CrossFit Daily Workout:
Monday: Tabata; sit-ups, seated press, glute bridge, jump squat 75/55
Tuesday: Cleans!
Wednesday: Danny
Thursday Jerks! And extra jumps
Friday: 18.5
Saturday: RJ teamed up and scaled!
Weightlifting Conjugate:
Monday: Absolute Strength Clean and Jerk
“lean from 4″ Blocks and Jerk for max
Banded SN Romanian Deads 5×3
KB Swing High Pulls 5×20/side
Side Planks accumulate 3 minutes on each side
Tuesday: Lower Body Accessories
GHR 5×8
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Single Legged 90lbs 4 sets/side
Zombie Sled Walks 2 trips Holding Sandbag in front
Flutter Kicks with Ankle Weights 200x
Wednesday: Rest
‘Thursday: Speed Strength Snatch
Below Knee Hang Power Snatch w/pause 4×2 70%, 4×2 75%, 4×2 80%
Cambered Bar on Back, Box Squat, 12×2 45% of Straight Bar Max, Bands to Front 25%, wide stance
Forward Banded SN Romanian Deadlift 5×5
40 jumps Vest + DB’s to CL
45 Degree Back Ext w/ball 100x
Cable Pulldown Abs 4×25
Friday: Sleds Recovery Session
Sleds Recovery
Dragging:
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
Deadlift from 4” Up for Max
Lightened Method Normal Box Squat SSQ
4″Up SN Pull 5 sets of 3 exertions
MedBall Shot Puts 5×20/side
Flutter Kicks against Bands Hypers 200x
Sunday: Rest
Powerlifting Conjugate:
Monday:
Wearing a weighted Vest
Front Banded Cambered Bar Goodmorning x3
Rack Pulls 17 w/ 2 1″ Bands 3×3
Strict Reverse Hypers 5 sets
Sled Marching w/ Med Ball 400m
Barbell Side Bends 7×5
Wednesday:
Duffalo Bar Regular Grip
Max Reps in 3 minutes of empty bar against 1″ bands
Banded Lying SkullCrushers 5×12
Seated Cable Row 5×12 band it
Close Mag Grip Pulldowns 5×5
MedBall Shot Puts 5×8/side throw it hard
Thursday:
40 jumps Wearing a weighted Vest
Reverse Hypers 5×20
L-Sit Holds 10 Max Effort Holds
Ankle Weights in Belt Squat 200x
Do 100-200 of them, Bandy triceps
Friday:
Cambered Bar Low Box Normal Stance K: Orange and Mini + 95
Speed Pulls 160 w/ 1” and micro bands 20 singles
Hip and Back Extension to Glute Ham Raises 5 sets
Belt Squat Marching 400 steps
Hanging Knee Raises 100x
Saturday:
Straight Bar 8×3 Bands K: 65
K: Micro band Freak Bar Partials 5 sets top half
Multi Micro Single Arm to the Front 5 sets triceps extensions
Banded Seated Row 5×12
100 Bandy Sweeps for de lats
Shoulder Horn 3x burning/side
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