November 2022

SLEDSFor load:200yd Backwards Drag 200yd Rcovery Walk 200yd Sled Pull 200yd Rcovery Walk 200yd Sled Push  ___________________________ WEIGHTLIFTING SnatchBuild to a heavy set of 1 Clean + Jerk Build to a heavy set of 1 Pause Squat 60% 1×265% 1×270% 1×275% 1×2  Back Extension 2 sets (pick reps)  “You may not have any extra talent, but maybe you are just paying more attention […]

CROSSFIT For total reps:Every 1:00 for 10:00 Toes Through Rings (choose reps prior to start. unbroken)  For total reps:AMRAP 3:003 Deadlift 225/1553 Burpee Over the Bar  3:00 to complete 3 rope climb AMRAP 3:006 Deadlift 185/1256 Burpee Over the Bar  3:00 to complete 3 rope climb AMRAP 3:009 Deadlift 135/959 Burpee Over the Bar  ________________________________ STRONGFIT Cycle 1/Week 3Romanian

UPPERBODY3 rounds: No rest between exercises.8-12 Decline Chest Press 8 Tempo Pec Deck (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Seated Row8 Tempo Rear Delt Fly (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 ShoulderPress8 Tempo Lateral Raise (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Supinated

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken)  10 rounds for time: (each) 6 Pull-up7 Calorie Assault Bike 8 Kettlebell Swing 53/35(alternate rounds with a partner)  ____________________________ STRONGFIT Cycle 1/Week 38:00 AMRAP 8 Supinated Pulldown (M) 8 Dip (M)  3 rounds: 12 Plate Circles (both directions) 12 Plate Side to Side (over andback is one) (alternate rounds with a

CROSSFIT For load:Every 2:00 for 10:006-5-4-3-2 Front Squat(make consistent increases) 6 rounds for load. (constant) 8 Bent Barbell Row 8 Power Clean 8 Shoulder to Overhead 8 Split Squat (each leg) 8 Good Morning (rest 1:00 between rounds)  ___________________________ STRONGFIT Cycle 1/Week 38:00 AMRAP 12 Leg Extension (M) 12 Machine Squat (M)  8:00 AMRAP 12 Hamstring Curl (M) 12 Hip Thrust (M)  100 Standing Calf Raise (0) 

CROSSFIT For load:Every 2:00 for 10:0012-10-8-6-4 Dumbbell Bench Press(make consistent increases) No measure:25 Dip50 Push-up 75 Band Triceps pushdown  3 rounds for total calories:1:00 Ski Erg2:00 Assault Bike 3:00 Row (rest 2:00 between rounds)  _______________________________ STRONGFIT Cycle 1/Week 38:00 AMRAP 8 Chest Press (M) 8 Seated Row (M)  8:00 AMRAP 8 Shoulder Press (M) 8 Pullover (M)  2 rounds:15 Pec Deck (M) 15 Rear Delt

SLEDSContinue until failure…30yd Sled PULL(add a plate each pull. no rest.) 200yd Recovery walk  Continue until failure…30yd Sled PUSH(add a plate each push. no rest.) 200yd Recovery walk  Continue until failure…30yd Backwards Drag(add a plate each drag. no rest.) ____________________________ WEIGHTLIFTING SnatchBuild to a heavy set of 2 Clean + Jerk Build to a heavy set of

Happy Veterans Day!(regular gym hours) CROSSFIT “Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster 95/65400m Run50 Pull-up _____________________________ STRONGFIT Cycle 1/Week 2Romanian Deadlift 8(L) 8(M) 8(MH) 8(H)  Leg Press 8(L) 8(M) 8(MH) 8(H)  AMRAP 8:008 Russian Kettlebell Swing 8 Lat Pulldown  Rear Delt Fly 3×15  AMRAP 8:008 Weighted Sit-up 8 Back Extension  ____________________________ COMPETITOR 3 rounds for quality:10 DB Shoulder Scaption10 DB Hammer

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck 8-12 Decline Chest Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 High Row 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Wide Grip Shoulder Press8-12 Lateral Raise 8-12 Neutral Grip Shoulder Press (alternate rounds with a partner)  3 rounds:No rest

CROSSFITWith a partner for time:1000m Assault Bike5 Rope Climb1000m Row30 Toes to Bar 1000m Assault Bike30 Toes to Bar 1000m Row5 Rope Climb1000m Assault Bike ___________________________ STRONGFIT Cycle 1/Week 28:00 AMRAP 8 Supinated Pulldown (M) 8 Dip (M)  3 rounds: 12 Plate Circles (both directions) 12 Plate Side to Side (over andback is one) (alternate rounds with a partner) 8:00 AMRAP 8 EZ Bar