July 2020

Upper Body 12-10-8-6Floor PressBent Barbell Row (alternate rounds with a partner) 12-10-8-6Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner) 12-10-8-6Standing Shoulder PressUpright Row |(alternate rounds with a partner) 12-10-8-6 Skull Crusher Biceps Curl (barbell or dumbbell) (alternate rounds with a partner)___________________________________ Sleds8 rounds:30yd Sled Push 135/9060yd Shuttle Run 30yd […]

Fitness 3 rounds for time:400m Run30 Wall Ball Shot 20/1420 Box Jump10 Toes to Bar___________________________ Competitor Clean Pull + Clean + Front Squat Build to a heavy set of 2+2+2 For total reps:Every 1:00 for 10:00Odd min: Weighted Sit-up 25lbsEven min: Toes to Bar (choose reps prior to start. unbroken) 3 rounds for time:7 Deadlifts

Fitness For load:Single-Leg RDL 10-8-6(make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1Floor Press 135/95 Power Clean 135/95__________________________________ Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone Incline Front Raise 12 Lying Side Adduction 20 Band Triceps Pushdown20 Band Pull Apart For load & reps:Every 1:00 for 10:00Odd min: 2 Weighted Dip Even min: Ring Muscle-up (choose reps

Fitness For load: Push Press 5-5-5-5-5(make consistent increases) “The Dark Horse Special”For time:30 Handstand Push-ups40 Pull-ups50 Kettlebell Swings 53/3560 Sit-up70 Burpees______________________________ Competitor Snatch Pull + Snatch + Overhead Squat Build to a heavy set of 2+2+2 Back Squat 70% 1×380% 2×290% 3×1 “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee_____________________________

Weightlifting Snatch Pull + Snatch + Overhead Squat Build to a heavy set of: 1+1+1Clean + Front Squat + Jerk Build to a heavy set of: 1+1+1 Pause Squat (:02 in bottom) Build to a heavy set of 2 Manual Hamstring Curl 2×15

Fitness For load:Floor Press 8-8-8-8(make consistent increases) 3 rounds for time:30 Steps Walking Lunge 40 Russian Kettlebell Swing 53/3550 Sit-up___________________________________ Competitor For load:Every 1:00 for 10:001 Thruster (from rack) *start every minute with 20 double under.(add 10lbs/5lbs each set)7 rounds for time:7 Box Jump 24/20 7 CTB Pull-up7 Handstand Push-up For total time:100-300-100-500-100-700-100-500-100-300-100mRow (rest :30

Upper Body 15-12-10-8Bench PressBent Row (barbell or dumbbell)(alternate rounds with a partner)15-12-10-8Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)15-12-10-8Standing Shoulder PressUpright Row (alternate rounds with a partner) 15-12-10-8Skull Crusher Biceps Curl (barbell or dumbbell) (alternate rounds with a partner)_________________________________ Sleds 6 rounds:60yd Sled Push Shuttle 90/45200m Recovery Jog________________________________ Weightlifting