Archives for January 2022

UPPER BODY
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Machine Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)

15-12-9
No rest between exercises.
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)

15-12-9
No rest between exercises.
Biceps Curl
Triceps Extension
(alternate rounds with a partner)
_____________________________

SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)

200m Recovery Jog

Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
_____________________________

WEIGHTLIFTING
Machine Shoulder Press
8(L) 8(M) 8(MH) 8(H)

Front Pulldown
8(L) 8(M) 8(MH) 8(H)

Machine Dip
8(L) 8(M) 8(MH) 8(H)

Seated Row
8(L) 8(M) 8(MH) 8(H)

Triceps Extension
12(L) 10(M) 8(H)

Biceps Curl
12(L) 10(M) 8(H)
__________________________

POWERBUILDING
Cycle 2/Week 1
Reverse Grip Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×1
65% 1×5
(based on bench press 1rm)

Upright Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)

Weighted Dip
5(0) 5(L) 5(M) 1(MH) 5(H)
*follow each set with 10 EZ Bar Biceps Curl (M).
(increase weight of final set weekly)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)

2 rounds:
10 EZ Bar Front Raise (supinated) (M)
10 EZ Bar Overhead Press (supinated) (M)
(alternate rounds with a partner)

Machine Biceps Curl
15(L) 12(M) 10(MH)

“Genius is the ability to renew one’s emotions in daily experience.”
~Paul Cezanne

CROSSFIT
4 rounds for quality:
20 Scissor Kick (total)
10 Weighted Sit-up
20 Bicycle Crunch (total)

For time:
35 Toe to Bar
70 Burpee
35 Toe to Bar
______________________

COMPETITOR
4 rounds for quality:
20 Scissor Kick (total)
10 Weighted Sit-up
20 Bicycle Crunch (total)

For total reps:
Max Bar Muscle-up (unbroken)

(Rest 1:30)

3 rounds no measure:
50% of unbroken BMU set
(rest as needed between sets)

Deadlift
70% 1×5
75% 2×3
80% 1xAMRAP

Each round for time:
0:00 – 8:00
21 Power Clean (50%)
30/21 Calorie Assault Bike
21 Power Clean (50%)

8:00 – 16:00
15 Power Clean (60%)
30/21 Calorie Assault Bike
15 Power Clean (60%)

16:00 – 24:00
9 Power Clean (70%)
30/21 Calorie Assault Bike
9 Power Clean (70%)
_____________________

WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1

Clean Pull
100% 3×3

Barbell Walking Lunge (each leg)
6(L) 6(M) 6(MH)

2 rounds:
20 Reverse Hyper (M)
20 Russian Twist (M)

“You will be better advised to watch what we do instead of what we say.”
~A. A. Milne

CROSSFIT
At a moderate load:
Bench Press 10-10-10
(make consistent increases)

6 rounds for time:
300m Row
20 Sit-up
10 Deadlift 185/125
_______________________

COMPETITOR
4 rounds for quality:
15′ Handstand Walk
Max Handstand Hold (freestanding)
5 Dive Bomb Push-up

For total reps:
Max Strict HSPU (unbroken)

(1:30 Rest)

3 rounds no measure:
50% of unbroken HSPU set
(rest as needed between rounds)

4 rounds for time:
400m Run
8 Bench Press 185/125
16 Box Jump Over 30/24

4 rounds for distance:
500/400m Ski Erg
Max Farmer Carry 70/53
(start rounds every 4:00)

In as few sets as possible:
100′ Handstand Walk
(1:00 rest between efforts)
_____________________

WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Jerk Dip
90% 1×3
100% 1×3
110% 2×2

Power Clean
70% 3×3

Push Press
70% 1×3
75% 1×3
80% 1×3
_____________________

POWERBUILDING
Cycle 2/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×1
72.5% 1×5

Walkout
100% 1×1

Pause Squat
60% 1×3

Barbell Walking lunge
6(L) 6(M) 6(H) (each leg)
(increase weight of final set weekly)

2 rounds:
20 Reverse Hyper (MH)
20 Nautilus Ab (MH)

“He that is good for making excuses is seldom good for anything else.”
~Benjamin Franklin

CROSSFIT
At a moderate load:
Back Squat 10-10-10
(make consistent increases)

“Cindy’s a Runner”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
*Run 400m at 0:00, 5:00, 10:00, 15:00
___________________________

COMPETITOR
4 rounds for quality:
5 Strict Ring Pull-up
3 Ice Cream Makers (ring)
1 Ring Muscle-up (no turnover: hold the dip position for :10)

For total reps:
Max Ring Muscle-up (unbroken)

(1:30 Rest)

3 rounds no measure:
50% of unbroken RMU set
(rest as needed)

For total reps:
Every 1:00 for 10:00
Min 1 – Power Snatch (60%)
Min 2 – Calorie Row
(Unbroken T&G reps for Power Snatch)

20 rounds for calories:
:15 Assault Bike (fast pace)
:45 Assault Bike (easy pace)
___________________________

WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×2

Snatch Pull
100% 3×3

Back Squat
70% 1×3
80% 2×1
90% 1×1

Barbell Sit-up
8(L) 6(M) 4(H)
__________________________

POWERBUILDING
Cycle 2/Week 1
Bench Press
35% 1×5
50% 1×5
60% 1×5
65% 1×1
72.5% 1×5

Sling Shot Bench Press
90% 1×3

Pause Bench Press
60% 1×3

Bent Barbell Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set weekly)

Weighted Chin-up
5(0) 5(L) 5(M) 1(MH) 5(H)
(increase weight of final set weekly)

Seated Row
2×15 (M)

100 Band Pull Apart

“It‘s the steady, quiet, plodding ones who win in the lifelong race.”
~Robert W. Service

7:00a Competitor
8:00a Strongman
8:00a Weightlifting
9:00a CrossFit
10:00a CrossFit
_________________

WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×2
85% 1×1

Clean + Jerk
70% 2+2
75% 1+1
80% 2(2+2)
85% 1(1+1)

Front Squat
70% 1×3
80% 1×1
90% 1×2

Weighted Plank Hold
2x :20 (M)

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~Albert Schweitzer

CROSSFIT
For load:
Deadlift 3-3-3-3-3
(make consistent increases)

For time:
150 Double Under
100 Hand Release Push-up
50 Steps DB Overhead Walking Lunge 50/35 (Single DB)
__________________________

COMPETITOR
4 rounds for quality:
5 Snatch Push Press
5 Heaving Drop Snatch
5 Snatch Pull
5 Muscle Snatch

Snatch
75% 2×2
80% 1×1
85% 2×1
90% 1×1
(rest 1-2 minutes between sets)

AMRAP 5:00
10 Thruster 95/65
10 Bar-Facing Burpee
10 Power Clean 95/65
10 Bar-Facing Burpee
10 Hang Power Snatch 95/65
10 Bar Facing Burpee

5 rounds for total reps:
3:00 Calorie Row
1:00 Bar Muscle-up
1:00 Rest
_________________________

POWERBUILDING
Cycle 1/Week 4 (deload)
Deadlift
60% 10×1
(rest :30 between sets)

3 rounds:
12 Seated Row (M)
20 Band Pull Apart

Leg Press
8(L) 8(M) 8(M)

Incline Sit-up
3×8 (0)

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
~Winston Churchill

UPPER BODY
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)

5 rounds:
No rest between exercises.
10 Machine Dip
10 Supinated Front Pulldown
(alternate rounds with a partner)

5 rounds:
No rest between exercises.
10 Machine Biceps Curl
10 Machine Triceps Extension
(alternate rounds with a partner)

2 rounds:
15 Pec Deck
15 Rear Delt Fly
__________________________

SLEDS
8 rounds:
40yd Sled Push 180/135
(rest 1:00 between rounds)
__________________________

WEIGHTLIFTING
Machine Shoulder Press
8(L) 8(M) 6(MH) 6(H)

Front Pulldown
8(L) 8(M) 6(MH) 6(H)

Machine Dip
10(L) 10(M) 8(MH) 8(H)

Seated Row
10(L) 10(M) 8(MH) 8(H)

Triceps Extension
15(L) 12(M) 10(H)

Biceps Curl
15(L) 12(M) 10(H)
__________________________

POWERBUILDING
Cycle 1/Week 4 (deload)
Reverse Grip Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×5
(based on bench press 1rm)

Upright Row
12(L) 12(M) 12(M)

Dip
3×8 (0)

3 rounds:
12 Machine Dip (M)
12 Machine Biceps Curl (M)

“You can’t wait for inspiration. You have to go after it with a club.”
~Jack London

CROSSFIT
3 rounds for quality:
10 Hanging Leg Raises
:20 L-Hold (hanging)
20 Dead Bug (total)

For time:
10-20-30-20-10
Box Jump 24/20
KB Swing 53/35
Toe to Bar
____________________

COMPETITOR
9-7-5 for quality:
Single Leg Deadlift (each leg)
Banded Glute Bridge
Ball Slam (moderate)

For load:
Power Clean 1-1-1-1-1-1
(rest 1:00-2:00 between sets)

Deadlift
70% 3×5
75% 1xAMRAP

AMRAP 12:00
3-6-9-12-15-etc…
Calorie Assault Bike
C2B Pull-up
Box Jump Over 24/20

3 rounds for time:
500m Ski Erg
30 GHD Sit-up
10 D-Ball Over the Shoulder 150/100
*start a round every 6:00
___________________

WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×2

Clean Pull
100% 3×3

Barbell Walking Lunge (each leg)
8(L) 8(M) 8(MH)

2 rounds:
20 Reverse Hyper (M)
20 Russian Twist (M)

“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes.”
~William James