August 2022

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8-12 Chest Press(alternate rounds wih a partner)  3 rounds: No rest between exercises.8 Tempo Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds wih a partner)  3 rounds: No rest between exercises.8 Tempo Lateral Raise (:04 ecc) 8-12 Shoulder Press (alternate rounds wih a partner)  3 rounds: No rest between exercises.8 […]

CROSSFIT 3 rounds for quality:8 Scapular Pull-up6 Beat Swing Kip4 Kip to Pull (not all the way up):20 Hollow Hold With a partner for time:90 Toes to Bar2000m Row90 Pull-up2000m Row*share work anyhow ____________________________ STRONGFIT Cycle 5/Week 1Standing Shoulder Press 5-5-5-5-5*follow each set with 15 band face pull. “Rest Pause Set” Machine Dip  “Rest Pause Set” Upright Row  “Rest

CROSSFIT Power Clean5(L) 3(M) 3×1(MH) For total reps:AMRAP 2:00500/400m Assault BikeMax Shoulder to Overhead 115/85 (rest 2:00) AMRAP 3:001000/800m Assault BikeMax Front Squat 115/85 (rest 3:00)  AMRAP 4:001500/1200m Assault BikeMax Power Clean 115/85 ____________________________ STRONGFIT Cycle 5/Week 1Back Squat 5-5-5-5-5 “Rest Pause Set” Leg Press  “Rest Pause Set” Russian Kettlebell Swing  “Rest Pause Set” Hamstring Curl  5 rounds for Calories:1:00

CROSSFIT For load:Single-Arm DB Push-Press 8-8-8-8-8*15 Band Pull Apart after each set 4 rounds for time:400m Run30 Double Under20 DB Snatch 50/35 _______________________________ STRONGFIT Cycle 5/Week 1Bench Press 5-5-5-5-5*follow each set with 10 biceps curl. “Rest Pause Set” Dumbbell Fly  “Rest Pause Set” Chest Press  “Rest Pause Set”Triceps Pushdown  5 rounds:1:00 Assault Bike for Calories :15 Rest :30 Sit-up :15 Rest  _________________________________

SLEDS5 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 with a partner)  80yd Farmers Walk _________________________________ WEIGHTLIFTING Snatch 60% 1×365% 1×370% 2×3 Clean + Jerk 60% 2+265% 2+270% 3(2+3) Walking Lunge 3×8 (0) (each

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases) “Holleyman Junior”20 rounds for time:5 Wall Ball 20/144 Hand-Release Push-up3 Power Clean 115/75 ____________________________ STRONGFIT Cycle 5/Week 1Deadlift 5-5-5-5-5 “Rest Pause Set” Lat Pulldown  “Rest Pause Set” Pullover  “Rest Pause Set” Seated Row  “Rest Pause Set” Rear Delt Fly  2 rounds:12 Back Extension 15 Nautilus Ab  ____________________________ COMPETITOR 3 rounds for quality:3 Muscle Snatch + 3 Overhead

UPPER BODY 21-15-9No rest between exercises.Shoulder Press Machine Dip Chest Press(no rest between rounds)  21-15-9No rest between exercises.Lat Pulldown Machine Pullover Seated Row (no rest between rounds)  21-15-9No rest between exercises.Lateral Raise Pec Deck Rear Delt Fly (no rest between rounds)  21-15-9No rest between exercises.Biceps Curl Triceps Extension Gripper (no rest between rounds)  ___________________________________ WEIGHTLIFTING At a moderate load:Close Grip Bench Press 4×8  At a moderate load:Standing Shoulder

CROSSFIT 3 rounds for quality:5 Strict Toes to Bar10 Supine Leg Lift Over15 Weighted Sit-up AMRAP 20:0020 Burpee to 6″20 Pull-up20 Box Jump Over 24/20*500m Row at 0:00, 5:00, 10:00, and 15:00 __________________________________ STRONGFIT Cycle 5/Week 1Standing Shoulder Press 5-5-5-5-5*follow each set with 15 band face pull. “Rest Pause Set” Machine Dip  “Rest Pause Set” Upright Row  “Rest Pause

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 7 rounds for time:200m Run10 Single-Arm Devil Press 50/35(1:00 Rest betewen rounds)___________________________________ STRONGFIT Cycle 5/Week 1Back Squat 5-5-5-5-5 “Rest Pause Set” Leg Press  “Rest Pause Set” Russian Kettlebell Swing  “Rest Pause Set” Hamstring Curl  3 rounds for Calories::30 Assault Bike 1:30 rest  ___________________________________ COMPETITOR 3 rounds for quality:12 Ring Row8 Z-Press (2x DB)4 Tempo Strict Chest

CROSSFIT For load:Single-Arm DB Press 10-8-6-4*follow each set with 8 DB Bent Row 3 rounds for time:500m Assault Bike50 Air Squat25 Ball Slam 20/14 ___________________________________ STRONGFIT Cycle 5/Week 1Bench Press 5-5-5-5-5*follow each set with 10 biceps curl. “Rest Pause Set” Dumbbell Fly  “Rest Pause Set” Chest Press  “Rest Pause Set”Triceps Pushdown  7 rounds:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest