August 2020

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 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 […]

Fitness For load:Seated Row 15-12-10-8(make consistent increases) “J.T.”For time:21-15-9Handstand Push-upRing DipPush-up____________________________Competitor 3 rounds for time:20 Calorie Ski Erg 20 Calorie Assault Bike 20 Calorie Row (rest 2:00 between rounds)For time:12 Clean 135/959 Clean 185/1256 Clean 225/155 3 rounds for load:15 Leg Press15 Leg Extension 15 Super Squat (alternate rounds with a partner)____________________________ Weightlifting Clean from

Fitness For load:Front Squat 5-5-5-5(make consistent increases)3 rounds for time: 75 Double under50 Air Squat25 Calorie Row_______________________________Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone Incline Front Raise 8 Plate Circles (each direction)8 Plate Side to Side (over and back is one)15 Band Pull Apart AMRAP 7:00 Ring Muscle-up 7 rounds for time:1 Rope Climb

Fitness For load: Bench Press 8-8-8-8(make consistent increases) “Partner Helen” 3 rounds for time: 400m Run21 Kettlebell Swing 53/3512 Pull-up(alternate rounds with a partner. 3 rounds each)__________________________________________________ Competitor Snatch 70% 4×3 “Partner Helen” 3 rounds for time: 400m Run21 Kettlebell Swing 53/3512 Pull-up(alternate rounds with a partner. 3 rounds each) Back Squat 50% 1×8 55%

Weightlifting Power Snatch + Snatch + Overhead Squat Build to a moderate set of: 1+2+2Power Clean + Clean + JerkBuild to a moderate set of: 1+2+2Front Squat Build to a moderate set of: 4Weighted Plank Hold 4x :20 “Ask not what your teammates can do for you. Ask what you can do for your teammates.”

Fitness For load:Power Clean 2-2-2-2-2(make consistent increases) AMRAP 12:003 Burpee6 Box Jump 24/20 9 Kettlebell Swing 53/35____________________________ Competitor For time:1 Mile Run 50 Wall Ball Shot 20/1425 Strict Pull-up25 Strict Ring Dip25 Shoulder to Overhead 135/9525 Kipping Ring Dip25 Kipping Pull-up50 Wall Ball Shots 20/14 1 Mile Run “The ultimate judge of your swing is the

Upper Body Choose weight that allows at least 4 rounds.AMRAP 7:007 Floor Press or Bench Press7 Bent Barbell Row AMRAP 7:007 Shoulder Press 7 Upright Row AMRAP 7:007 Dip or Bench Dip 7 Pullover AMRAP 7:007 Standing Overhead Triceps Extension 7 Biceps Curl__________________________________________ Sleds4 rounds:30yd Sled PUSH 180/135(3 person relay) 4 rounds:30yd Sled PULL 180/135(3

Fitness For load:Pullover (barbell or dumbbell) 8-8-6-6(make consistent increases)For time:40 Wall Ball 20/1430 Pullup20 Handstand Push-up 30 Wall Ball20 Pullup10 Handstand Push-up20 Wall Ball10 Pullup5 Handstand Push-up__________________________________ Competitor 3 rounds no measure:1:00 Assault Bike 1:00 Row 1:00 Ski Erg1:00 Air Runner AMRAP 12:003 Burpee 6 Box Jump 24/20 9 Kettlebell Swing 53/35 10-12-14-16 (decreasing load)Super

Fitness For load:Back Squat 10-8-6-4(make consistent increases) “Black & Blue”5 rounds for time:10 Power Clean 135/9510 Bar Facing Burpee______________________________ Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone Incline Front Raise 8 Plate Circles (each direction)8 Plate Side to Side (over and back is one)15 Band Pull Apart AMRAP 7:001 Ring Muscle-up No Dip +

Fitness For load:Strict Press 8-6-4-2(make consistent increases) For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box Jump 24/20 100 Double under_______________________________ Competitor No measure:2k Row Back Squat 50% 1×855% 1×660% 1×465% 1×10 For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double