August 2020

FitnessFor load:Front Squat 5-5-3-3-3(make consistent increases)For time:30 Shoulder to Overhead 135/9550 Bar Facing Burpee70 Double under__________________________________ Competitor 2 rounds:12 Rear Delt Fly 12 Plate Raise 12 Lateral Raise 15 Tube External Rotation 15 Band Triceps Pushdown For reps::30 Ring Muscle-up 1:30 Rest :30 Handstand Push-up 1:30 Rest :30 Ring Dip 3 rounds:3:00 to complete.250m Row […]

FitnessFor load:Bench Press 8-5-5-3-3-3(make consistent increases) AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/80Rope Climb Parallette Pass Through *follow each round with a 200m run._______________________________________ Competitor Snatch 70% 2×375% 3×2 Back Squat 55% 1×8 60% 1×6 65% 1×4 70% 1×8 AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/100Rope Climb Parallette Pass Through *follow each round with a 200m run.________________________________________

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with a partner) For load:Chest Press 6×8(alternate sets with a partner) For load:Single-Arm Nebula Low Row 8-8-8(alternate sets with a partner) For load:Triceps Pushdown 15-12-10-8(alternate sets with a partner)________________________________ Weightlifting Snatch

FitnessFor load:Power Snatch 3-3-2-2-2(make consistent increases)“Fight Gone Bad”3 rounds for total reps + calories:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 20″1:00 Push Press 75/551:00 Row for Calories 1:00 Rest__________________________________Competitor 5 rounds for load:6 Bench Press 6 Seated Row (alternate rounds with a partner) For time: 35 Weighted Sit-up 2535 Toes to

Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Plate Raise 8-12 Standing Shrug 8-12 Rear Delt Fly (alternate rounds with a partner)3 rounds:No rest

For load:Seated Row 12-10-8-6(make consistent increases)“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Competitor No measure:2k RowClean 70% 2×375% 3×2“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Weightlifting Clean from blocks (BK)70% 1×375% 2×280% 3×1Clean Deadlift 3-3-2-2-215-12-10-8No rest between exercises.Leg Extension Super Squat

Fitness AMRAP 3:0030 Calorie Row 30 Steps Walking Lunge 30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up (rest 3:00) AMRAP 4:0030 Calorie Row30 Steps Walking Lunge30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up(rest 3:00) For time:30 Calorie Row30 Steps Walking Lunge30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up________________________________ Competitor

Fitness For load: Bench Press 8-8-5-5-5(make consistent increases) AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High Pull 95/659 Parallette Pass Through____________________________________ Competitor For time: 12 Snatch 135/959 Snatch 155/1056 Snatch 175/115 Back Squat 50% 1×8 55% 1×6 60% 1×4 75% 1×10 AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High

Weightlifting Snatch + Overhead Squat Build to a heavy set of: 2+2 Clean + JerkBuild to a heavy set of: 2+2 Front Squat Build to a moderate set of: 3 Weighted Plank Hold 4x :15 “True progress quietly and persistently moves along without notice.” ~Saint Francis de Sales

FitnessFor load:Power Snatch 3-3-3-3-3(make consistent increases) 5 rounds for time:5 Power Clean 135/9510 Burpee15 Kettlebell Swing 53/3520 Wall Ball Shot 20/14(rest 1:00 between rounds)__________________________________ Competitor5 rounds for load:8 Bench Press 8 Seated Row (alternate rounds with a partner) “Power Drill”5 rounds for time:5 Handstand Push-up10 Power Clean 135/9515 Burpee20 Kettlebell Swing 53/3525 Wall Ball Shot