July 2020

FitnessFor load:Dumbbell Step-up 12-10-8-6(reps each leg) For time:50-40-30-20-10Air SquatDouble underSit-up________________________________ Competitor2 rounds:12 Prone Incline Lateral Rasie12 Prone Incline Front Raise12 Lying Side Adductions20 Band Triceps Pushdown20 Band Pull Apart For total reps:Every 1:00 for 10:00Odd min: Ring Muscle-upEven min: Strict Handstand Push-up*start every minute with 20 double under.(choose reps prior to start. unbroken.) 4 rounds […]

Fitness For load:Push Press 5-4-3-2-1(make consistent increases) “Elizabeth” For time:21-15-9Power Clean 135/95Ring Dip______________________________ Competitor Snatch Pull + Snatch + Overhead Squat Build to a heavy set of 1+1+1 Back Squat 70% 2×275% 1×180% 1×185% 1×190% 1×2 For time:21-15-9Back Squat 185/125Kettlebell Swing 53/35(barbell starts from ground)________________________________ Weightlifting Snatch 70% 2×275% 1×180% 2×185% 3×1 Snatch Pull 100%

Weightlifting Snatch 2 waves:70% 1×175% 1×180% 1×1 85% 1×1 90% 1×1 Clean + Jerk Build to a heavy set of 2+2 Pause Squat (:02 in bottom) 80% 3×3Manual Hamstring Curl 12-10-8 “Even though the future seems far away, it is actually beginning right now.” ~Mattie Stepanek

Fitness For load:Floor Press 15-12-10-8 (make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up30 Wall Ball Shot20 Pull-up10 Handstand Push-up20 Wall Ball Shot10 Pull-up 5 Handstand Push-up________________________________ Competitor Push Press + Pause Jerk (:02 in dip) + Jerk Build to a heavy set of 2+1+2 For time:40 Wall Ball Shot 20/1430 Pull-up20

Upper Body 10-8-6-15Floor PressBent Barbell Row (alternate rounds with a partner) 10-8-6-15Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)10-8-6-15Standing Shoulder PressUpright Row (alternate rounds with a partner)10-8-6-15Skull Crusher Biceps Curl (barbell or dumbbell) (alternate rounds with a partner)__________________________________ Sleds4 rounds:60yd Sled PUSH Shuttle 90/45200m Recovery Jog 60yd Sled PULL

Fitness “D.T.”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead________________________________ Competitor Clean Pull + Clean + Front Squat Build to a heavy set of 2+1+2 For total reps:Every 1:00 for 10:00Odd min: Incline Sit-up Even min: Toes to Bar (choose reps prior to start. unbroken) “D.T.”5 rounds for time:12 Deadlift 155/1059

Fitness For load:Dumbbell Step-up 8-8-8(8 reps each leg) For time:400m Run 15 Back Squat 225/155400m Run 12 Back Squat 400m Run 9 Back Squat________________________________ Competitor 2 rounds:12 Prone Incline Lateral Rasie 12 Prone Incline Front Raise 12 Lying Side Adductions 20 Band Triceps Pushdown20 Band Pull Apart For load: 5-4-3-2-1Weighted Chin-up Weighted Dip (rest 1:30

Fitness For load: Push Press 3-3-3-3-3(make consistent increases) AMRAP 15:003 Burpee6 Box Jump 24/209 Kettbell Swing 53/35_______________________________ Competitor Snatch Pull + Snatch + Overhead Squat Build to a heavy set of 2+1+2 Back Squat 70% 1×3 75% 1×3 80% 1×385% 1×3 AMRAP 15:003 Burpee6 Box Jump 24/209 Kettbell Swing 53/35______________________________ Weightlifing Snatch2 waves: 70% 1×375%

Snatch Build to a heavy set of 2 Clean + Jerk Build to a heavy set of 2+2Pause Squat (:02 in bottom) Build to a heavy set of 2Manual Hamstring Curl 12-10-8 “I believe that every right implies a responsibility; every opportunity, an obligation; every possession, a duty.” ~John D. Rockefeller

Fitness For load:Floor Press 12-10-8-6(make consistent increases) For time:75 Air Squat50 Pull-up20 Ring Dip50 Air Squat35 Pull-up15 Ring Dip25 Air Squat20 Pull-up10 Ring Dip_________________________________ Competitor For time:500m Row50 Double unders400m Row40 Double unders300m Row30 Double unders200m Row 20 Double unders100m Row10 Double unders Push Press + Pause Jerk (:02 in dip) + Jerk Build to