September 2022

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover 8-12 Machine Dip (alternate rounds wih a partner)  3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press 8-12 Seated Row (alternate rounds wih a partner)  3 rounds:No rest between exercises.8-12 Lateral Raise8-12 Pec Deck8-12 Rear Delt Fly (alternate rounds wih a partner)  3 rounds:No rest between exercises.8-12 Triceps Pushdown 8-12 Biceps Curl 20-30 […]

CROSSFIT 3 rounds for quality:10 Parallette Passthrough:15 L-Sit Hold30 Mountain Climber:30 Tall Plank Shoulder Tap AMRAP 20:00 with a partner10-20-30-40-50-etc…Wall Ball 20/14KB Swing 53/35Pull-up*100 Double Under after each round _________________________________ STRONGFIT Cycle 5/Week 3Standing 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 Set” Machine Shoulder Press 

CROSSFIT Power Clean4(L) 3(M) 2(MH) 1(H) 2 rounds for time:1000/800m Assault Bike50 Sit-up35 Burpee400m Run(rest 2:00 between rounds) ______________________________ STRONGFIT Cycle 5/Week 3Back Squat 5-5-5-5-5(make consistent increases) “Rest Pause Set” Leg Press  “Rest Pause Set” Russian Kettlebell Swing  “Rest Pause Set” Hamstring Curl  Each round for calories::50 Assault Bike1:10 Rest:40 Assault Bike 1:20 Rest :30 Assault Bike1:30 Rest :20 Assault Bike1:40 Rest :10 Assault

Labor Day Hours!7:00a-10:00a Open Gym ___________________________ CROSSFIT For load:Single-Arm DB Push-Press 6-6-6-6-6*15 Band Pull Apart after each set For total time:80yd Sled Push Shuttle 90/4521 Power Clean 135/9530 Push-up60yd Sled Push Shuttle15 Power Clean20 Push-up40yd Sled Push Shuttle9 Power Clean10 Push-up20yd Sled Push Shuttle _______________________________ STRONGFIT Cycle 5/Week 3Bench Press 5-5-5-5-5*follow each set with 10 biceps curl.

SLEDS2 rounds: 40yd Sled Push 135/9040yd Sled Pull (alternate with a partner)40yd Lateral Drag Lt 90/4540yd Lateral Drag Rt (alternate with a partner)40yd Backward Drag 135/9040yd Sled Pull 200m Recovery Walk  ____________________________ WEIGHTLIFTING Snatch 60% 1×365% 1×370% 1×375% 2×2  Clean + Jerk 60% 2+265% 2+270% 2+275% 2(2+2) Walking Lunge 3×8 (M) (each leg)  Waiter’s Carry 2x 40yd (M) (each arm) “It takes many good

CROSSFIT For load:Thruster 4-4-4-4-4(make consistent increases) For time:27 Burpee Over the Bar18 Thruster 75/5521 Burpee Over the Bar14 Thruster15 Burpee Over the Bar10 Thruster9 Burpee Over the Bar6 Thruster ___________________________ STRONGFIT Cycle 5/Week 1Deadlift 5-5-5-5-5(make consistent increases) “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