October 2022

SLEDS4 rounds:80yd Sled Pull Shuttle 90/4580yd Farmers Walk 53/35(alternate rounds with a partner)  2 rounds: 80yd Backward Drag Shuttle 90/45(alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat 70% 2(2+2+2)75% 1+2+180% 2(1+2+1) Clean + Front Squat + Jerk 70% 2(2+2+2) 75% 1+2+180% 2(1+2+1) Pause Squat 65% 1×270% 1×2 75% 1×180% 1×1  Farmers Walk 2x 80yd (MH)  “An expert […]

CROSSFIT For load:Barbell Bent Over Row 10-8-6-4*follow each set with 15 rear delt fly AMRAP 20:00 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle 80yd Farmer Walk Shuttle 53/35200m recovery jog (alternate shuttles with a partner)  _______________________________ STRONGFIT Cycle 7/Week 1Deadlift 5(L) 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(H)  Good Morning 8(L) 8(M) 8(MH)  3 rounds: No rest between

UPPER BODY 3 rounds: No rest between exercises.8-12 Pec Deck 8-12 Chest Press8-12 Triceps Pushdown(alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Rear Delt Fly 8-12 Seated Row 8-12 Bieps Curl (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lateral Raise 8-12 Shoulder Press 8-12 Upright Row (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Pullover 8-12 Lat Pulldown 8-12

CROSSFITClean + JerkBuild to a Heavy Set of 3+3-20/10lbs: 3(3+3) 4 rounds with a partner for time:500m Assault Bike10 Thruster 95/6515 Pull-up20 Push-up(alternate rounds with partner) ________________________________ STRONGFIT Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H)  Machine Dip 15(L) 12(M) 10(MH) 8(H)  3 rounds: No rest between exercises.12 Machine Shoulder Press 12 Upright Row (alternate rounds with a partner)  3 rounds: No rest

CROSSFIT3 rounds for time: 400m Run 15 Russian Kettlebell Swing 53/3550 Sit-up 15 Russian kettlebell Swing  ____________________________________ STRONGFIT Back Squat 12(L) 10(M) 8(MH) 6(H)  2 rounds: 8 Bulgarian Split Squat 8 Single Leg RDL (alternate rounds with a partner)  Leg Press6(H) 12(MH) 25(M)  2 rounds:No rest between exercises.15 Leg Extension 15 Hamsting Curl (alternate rounds with a partner)  Standing Calf Raise 2 sets (pick reps)  _______________________________________

CROSSFITFor load:Push-Press 4-4-4-4-4*follow each set with 15 band face pull For time:750m Row 35 Double Under 25 Wall Ball Shot 20/1435 Double Under 25 Wall Ball Shot 35 Double Under 25 Wall Ball Shot 35 Double Under 750m Row  ________________________________ STRONGFIT 12-10-8-6 No rest between exercises.Bench PressLat Pulldown (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Dumbbell Incline Press8-12 Floor Dumbbell Fly8-12 Dip (alternate rounds