September 2022

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd Sled Push Shuttle 90/4580yd Sled Push Shuttle 40yd Sled Push Shuttle80yd Sled Push Shuttle 40yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  20yd Sled Push Shuttle 135/9040yd Sled Push […]

CROSSFIT For load:Bent Over Barbell Row 6-6-6-6-6*follow each set with 15 rear delt fly For time:21 Single-Arm Devil Press 50/35150′ DB Walking Lunge 50/3515 Single-Arm Devil Press 100′ DB Walking Lunge 9 Single-Arm Devil Press 50′ DB Walking Lunge  ________________________________ STRONGFIT Cycle 6/Week 3Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  Pullover 8(L) 8(M) 8(MH) 8(H)  21-15-9Russia Kettlebell Swing Lat Pulldown  Rear Delt Fly 3×15

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Lat Pulldown  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Biceps Curl  “Rest Pause Sets”Triceps Extension  “Rest Pause Sets”Select a weight that allows 15 reps (fresh):Set 1: AMRAP(rest :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for all three sets)  ________________________________ WEIGHTLIFTING Pause Power

CROSSFIT Clean & JerkBuild to a Moderately Heavy Set of 3 -20/10lbs: 3×3 With a partner for time:33-27-21-15-9Calorie RowDeadlift 185/125Calorie Assault BikeToes to Bar(“resting” partner must hold plank) ________________________________ STRONGFIT Cycle 6/Week 3Close Grip Bench Press 5-5-5-5-5(make consistent increases)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a

CROSSFIT For load:Barbell Lunge 4-4-4-4-4 (each leg)*follow each set with 15 glute bridge 5 rounds for time:200m Run15 Wall Ball 20/1410 Pull-up5 Wall Walk _________________________________ STRONGFITCycle 6/Week 3“Juarez Valley 8”8-1-7-2-6-3-5-4 (constant load) Back Squat  2 rounds:No rest between exercises.8 Tempo Leg Extension (:04 ecc)15 Leg Press (alternate rounds with a partner) 2 rounds:No rest between exercises.8 Tempo Leg

CROSSFIT For load:Push Press 6-6-6-6-6*follow each set with 15 band face pull AMRAP 10:0010 KB Swing 53/3510 Box Jump 24/20 ________________________________ STRONGFIT Cycle 6/Week 3“Juarez Valley 8”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Curl (alternate rounds with a partner) Pullover & Press8(L) 8(M) 8(MH) 8(H)  3 rounds:No rest between exercises.8-12 Dumbbell Fly 8-12 Chest Press (alternate rounds with a partner) 3 rounds: 1:00 Ski

SLEDS2 rounds: 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle (alternate shuttles with a partner)  2 rounds: 80yd Sled Pull Shuttle 135/90(alternate shuttles with a partner)  2 rounds: 60yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle (alternate shuttles with a partner)  __________________________________ WEIGHTLIFTING Snatch 3 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 70% 2(2+2)75% 2+280% 2(2+2) Pause

CROSSFIT For load:Bent Barbell Row 8-8-8-8-8*follow each set with 15 rear delt fly For time:30-20-10Wall Ball 20/14Calorie RowBurpee Over Rower ______________________________ STRONGFIT Cycle 6/Week 2Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  Pullover 8(L) 8(M) 8(MH) 8(H)  9-15-21Russia Kettlebell Swing Lat Pulldown  Rear Delt Fly 3×15 (M) Farmers Walk 200yd Farmers Walk _____________________________ COMPETITOR 3 rounds for quality:600-400-200m Row10 Single-Arm DB Thruster (5 each

UPPERBODY “Cumulative Sets”Chest Press  “Cumulative Sets”Front Pulldown  “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row  “Cumulative Sets”Seated Dip  “Cumulative Sets”Pullover *Cumulative Sets”1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed by :10 Rest 5. Continue until failure to

CROSSFIT For quality:10-15-20-15-10Bicycle Crunch (each side)Weighted Sit-up “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat ____________________________ STRONGFIT Cycle 6/Week 2Close Grip Bench Press 5-5-5-5-5(make consistent increases)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner) Triceps Extension 15(L)