November 2022

CROSSFITFor load:Every 2:00 for 10:005 Front Squat(make consistent increases) 5 rounds for time:15 Calorie Row15 Double Under15 Wall Ball Shot 20/21415 Double Under ________________________ STRONGFIT Cycle 1/Week 28:00 AMRAP 12 Leg Extension (M) 12 Machine Squat (M)  8:00 AMRAP 12 Hamstring Curl (M) 12 Hip Thrust (M)  75 Standing Calf Raise (0)  “Tabata”8 rounds::20 Air Squat :10 Rest :20 Plank Hold :10 Rest  […]

CROSSFIT For load:Every 2:00 for 10:006 Dumbbell Bench Press(make consistent increases) For time: 50 Sit-up 30 Single-Arm Dumbbell Snatch 50/3520 Toes Through Rings 30 Single-Arm Devils Press 50/35 20 Parallette Pass Through 30 Single-Arm Dumbbell Snatch 50/3550 Sit-up  _________________________________ STRONGFIT Cycle 1/Week 28:00 AMRAP 8 Chest Press (M) 8 Seated Row (M)  8:00 AMRAP 8 Shoulder Press (M) 8 Pullover (M)  3 rounds:15 Pec Deck (M) 15

SLEDSAMRAP 8:0040yd Sled PUSH 90/45(alternate with a partner)  200yd Recovery Walk  AMRAP 8:0040yd Sled PULL 90/45(alternate with a partner)  200yd Recovery Walk  80yd Backwards Drag 135/90 ____________________________ WEIGHTLIFTING Final week of these complexes.Build to a heavy set:1 Snatch Pull + 1 Snatch + 1 Overhead Squat  Build to a heavy set:1 Clean + 1 Front Squat

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken)  For time:64 Kettlebell Swing 53/3532 Pull-up 48 Kettlebell Swing 24 Pull-up 32 Kettlebell Swing 16 Pull-up 16 Kettlebell Swing 8 Pull-up  ___________________________ COMPETITORFor quality:2000m Assault Bike30 Banded Pistol Squat (alt. legs)30 Hanging Leg Lift Over (high) Tempo Jerk Dip (:02 ecc) + Push Press + Push Jerk75% 1+1+180% 1+1+185%

UPPER BODY 3 rounds:No rest between exercises.8-12 Dumbbel lIncline Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.12-15 Triceps Pushdown 12-15 Biceps

CROSSFIT With a partner for time:1000m Row160yd Farmers Walk 70/44100 Double Under30 Clean & Jerk 95/6560 Burpee Over Bar30 Clean & Jerk100 Double Under160yd Farmers Walk1000m Row ____________________________ STRONGFIT Cycle 1/Week 18:00 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