July 2022

CROSSFIT For quality: 4-8-12-16-12-8-4 Single-Arm/Single-Leg V-up Mountain Climber (each leg) Side Crunch (total) 3 rounds for time: 60 Double Under 40 Sit-up 20 Steps Overhead Plate Lunge 45/25 ________________________ STRONGFIT Cycle 3/Week 2 Dumbbell Shoulder Press 12(L) 10(M) 8(MH) 6(H) *follow each set with 15 band pull apart. 3 rounds: No rest between exercises. 12 […]

CROSSFIT For time: 800m Row 27 KB Swing 53/35 27 Wall Ball 20/14 600m Row 21 KB Swing 21 Wall Ball 400m Row 15 KB Swing 15 Wall Ball 200m Row 9 KB Swing 9 Wall Ball For time: 50/40 Calorie Assault Bike _______________________ STRONGFIT Cycle 3/Week 2 Back Squat 8(L) 5(M) 3(MH) (keep weights

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip (make consistent increases. unbroken) AMRAP 5:00 10 Box Jump Over 24/20 2 Wall Walk (2:00 rest) AMRAP 5:00 10 Burpee to 6″ 2 Wall Walk ________________________ STRONGFIT Cycle 3/Week 2 Blokz Bench Press 12(L) 10(M) 8(MH) 6(H) *follow

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ________________________ 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

CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) “Fran” For time: 21-15-9 Thruster 95/65 Pull-up _______________________ STRONGFIT Cycle 3/Week 1 Rack Pull (BK) 5(L) 5(M) 5(MH) 5(H) Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H) 21-15-9-6 Russian Kettlebell Swing Lat Pulldown 5 rounds: 15 Calorie Ski Erg 15 Nautilus Ab (alternate rounds with a partner)

UPPER BODY 3 rounds: No rest between exercises. 8 Dynabody Power Press Low Grip (M) 8 Dynabody Power Press Mid Grip (M) 8 Dynabody Power Press High Grip (M) (alternate rounds with a partner) 3 rounds: No rest between exercises. 8 Hammer Strength Row Pronated Grip (M) 8 Hammer Strength Row Supinated Grip (M) 8

CROSSFIT For quality: 100 Flutter Kick (total) 2:00 Plank Hold 100 Supine Leg Criss Cross (total) AMRAP 16:00 with a partner: 12-16-20-24-etc… KB Swing 53/35 Goblet Lunge 53/35 (total) *200m Run after each round (together) ____________________________ STRONGFIT Cycle 3/Week 1 Dumbbell Shoulder Press 15(L) 12(M) 10(MH) 8(H) *follow each set with 15 band pull apart.

CROSSFIT 5 rounds for time: 9 Toes to Bar 15 Wall Ball 20/14 21 Push-up AMRAP until failure… :40 12/9 Calorie Row :20 Rest (workout ends when you fail to get 10/8 calories under 40 seconds) _____________________ STRONGFIT Cycle 3/Week 1 Back Squat 8(L) 5(M) 3(MH) (keep weights constant for entire cycle) Box Squat (parallel) 5(M)

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 4 Weighted Pull-up Even min: 4 Weighted Dip (make consistent increases. unbroken) For time: 30/20 Calorie Assault Bike 50 Double Under 25 Power Clean 95/65 50 Double Under 25 Power Clean 50 Double Uncder 30/20 Calorie Assault Bike ______________________ STRONGFIT Cycle 3/Week 1 Blokz Bench Press

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym ____________________ SLEDS 3 rounds: 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 60yd Sled Push Shuttle 80yd Sled Push Shuttle 200yd Recovery Walk (alternate shuttles with a partner) ____________________ WEIGHTLIFTING Snatch 2 waves: 70% 1×1 75% 1×1 80% 1×1 85% 1×1