July 2022

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases. unbroken) For time: 35 Wall Ball 20/14 27 Burpee to 6″ 21 Pull-up 27 Wall Ball 21 Burpee to 6″ 15 Pull-up 21 Wall Ball 15 Burpee to 6″ 9 Pull-up ________________________ STRONGFIT Cycle 4/Week […]

7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  _____________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1 Clean & Jerk 70% 1×2 75% 1×1 80% 2×1 85% 1×1 90% 2×1 Front Squat 70% 1×3 80% 1×2 90% 2×1 Weighted Side Plank Hold 2x :20 (H) SLEDS

CROSSFIT For load: Back Squat 5-5-5-5-5 (make consistent increases) “Grace” For time: 30 Clean & Jerks 135/95 ________________________ STRONGFIT Cycle 3/Week 3 Rack Pull (BK) 5(L) 4(M) 3(MH) 2(H) Bent Dumbbell Row 6(L) 6(M) 6(MH) 6(H) 21-15-9-6 Russian Kettlebell Swing Lat Pulldown 5 rounds: 15 Calorie Ski Erg 15 Nautilus Ab (alternate rounds with a

UPPER BODY “Countdown Sets” Chest Press “Countdown Sets” Front Pulldown “Countdown Sets” Shoulder Press “Countdown Sets” Seated Row “Countdown Sets” Seated Dip “Countdown Sets” Pullover 10-9-8-7-6-5-4-3-2-1 Biceps Curl Triceps Extension (alternate rounds with a partner. don’t set the bar down) “Countdown Sets” Choose a weight that you can do for 15 reps (fresh). Set 1:

CROSSFIT For quality: 21-15-9 Single-Leg Toes to Bar Russian Twist (over and back is one) V-up AMRAP 20:00 with a partner: 2 Wall Walk 6 DB Snatch (alt. arms) 50/35 12 Steps DB Lunge (1x DB) 50/35 (alt. rounds with partner) ________________________ STRONGFIT Cycle 3/Week 3 Dumbbell Shoulder Press 10(L) 8(M) 6(MH) 4(H) *follow each

CROSSFIT For time: 15 Russian KBS 70/44 30 Double under 300m Row 20 Russian KBS 70/44 40 Double under 300m Row 25 Russian KBS 70/44 50 Double under 300m Row 20 Russian KBS 70/44 40 Double under 300m Row 15 Russian KBS 70/44 30 Double under 300m Row ______________________ STRONGFIT Cycle 3/Week 3 Back Squat

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 2 Weighted Pull-up Even min: 2 Weighted Dip (make consistent increases. unbroken) For time: 30 Calorie Assault Bike 30 Thruster 95/65 30 Burpee Over the Bar ___________________________ STRONGFIT Cycle 3/Week 3 Blokz Bench Press 10(L) 8(M) 6(MH) 4(H) 3 rounds: No rest between exercises. 12 Pec

7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym _______________________ SLEDS 5 rounds: 20yd Sled Push Shuttle 180/135 (alternate shuttles with a partner) 80yd Farmers Walk 70/53 4 rounds: 40yd Sled Push Shuttle 135/90 (alternate shuttles with a partner) 80yd Farmers Walk 3 rounds: 60yd Sled Push Shuttle 90/45 (alternate shuttles

CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) “DT Meets Cindy” 5 rounds for time: 1 round – 12 Deadlift 115/85 9 Hang Power Clean 115/85 6 Shoulder to OH 115/85 2 rounds – 5 Pull-up 10 Push-up 15 Air Squat ________________________ STRONGFIT Cycle 3/Week 2 Rack Pull (BK) 5(L) 5(M) 3(MH) 3(H) Bent

UPPER BODDY 15-12-10-8 No rest between exercises. Chest Press Seated Row (alternate rounds with a partner) 15-12-10-8 No rest between exercises. Shoulder Press Lat Pulldown (alternate rounds with a partner) 15-12-10-8 No rest between exercises. Machine Dip Pullover (alternate rounds with a partner) 3 rounds: No rest between exercises. 8 Lateral Raise 8 Front Raise