December 2022

SLEDS2 rounds: 80m Backward Drag 135/90(alternate shuttles with a partner)  80m Farmers Walk 70/44 2 rounds: 80m Sled Pull Shuttle (alternate shuttles with a partner)  80m Farmers Walk  2 rounds: 80m Sled Push Shuttle(alternate shuttles with a partner)  ___________________________ WEIGHTLIFTING Muscle Snatch Build to a heavy single Snatch Pull + Floating Snatch + Overhead Squat Build to a heavy set of 1+1+1 […]

CROSSFIT For time: 10-20-30-40-50 Double Under (unbroken) For total reps. Continue until failure:0:00-3:00, perform 3 rounds of:3 Pull-up 6 Push-up 9 Air Squat 3:00-6:00, perform 3 rounds of:4 Pull-up 8 Push-up 12 Air Squat 6:00-9:00, perform 3 rounds of:5 Pull-up 10 Push-up 15 Air Squat 9:00-12:00, perform 3 rounds of:6 Pull-up 12 Push-up 18 Air Squat 12:00-15:00, perform 3 rounds of:7 Pull-up 14 Push-up 21 Air Squat  __________________________ STRONGFIT Cycle 3/Week 3Deadlift 2(L) 2(M)

UPPER BODY “Drop Sets” Chest Press (perform 2 warm-up sets prior to drop set) “Drop Sets” Lat Pulldown (perform 2 warm-up sets prior to drop set) “Drop Sets” Shoulder Press(perform 2 warm-up sets prior to drop set) “Drop Sets” Seated Row (perform 2 warm-up sets prior to drop set) “Drop Sets” Machine Dip (perform 2 warm-up sets prior to drop set) “Drop Sets” Biceps Curl (perform 2

CROSSFIT Turkish Get-up Build to a heavy set of 1 (both sides)  AMRAP 9:007 Deadlifts 95/657 Hang Power Clean7 Shoulder to Overhead 7 Burpee Over Bar  ___________________________ STRONGFIT Cycle 3/Week 33 rounds:No rest between exercises.8 Dumbbell Incline Press8 Seated Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8 Weighted Dip 8 Lat Pulldown (alternate rounds with a partner)  3 rounds:No

CROSSFIT Incline Bench Press8(L) 6(M) 4(MH) 4(H) AMRAP 7:00 1-2-3-4-5….Dip (alternate with a partner. if you fail start at 1) For time:250m Row (rest 1:30)250m Row(rest 1:15)250m Row(rest 1:00) 250m Row(rest :45)250m Row(rest :30) 250m Row(rest :15) 250m Row ___________________________ STRONGFITCycle 3/Week 3Back Squat 3(L) 3(M) 3(MH) 3(H)  3 rounds:No rest between exercises.12 Leg Extension8 Machine Squat (alternate rounds with a partner)  Standing Calf

CROSSFIT 4 rounds:3 Front Squat + 3 Back Squat (make consistent increases) 3 rounds for time:20 Wall Ball Shot 20/1430 Russian Kettlebell Swing 53/3540 Sit-up _________________________ STRONGFITCycle 3/Week 3Bench Press 3(L) 3(M) 3(MH) 3(H)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.15 Pec Deck 15 Rear

SLEDS4 rounds: (increase weight each round) 40yd Backward Drag40yd Sled Pull 40yd Sled Push 40yd Sled Pull80yd Reovery Walk 80yd Farmers Walk 80yd Recovery Walk  ________________________ WEIGHTLIFTING Muscle Snatch Build to a heavy single Snatch Pull + Floating Snatch + Overhead Squat Build to a heavy set of 1+1+1 Clean Pull + Floating Clean + Jerk Build to a heavy set of 1+1+2 Front

CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat (rest 1:00 between AMRAP’s) _________________________ STRONGFIT Cycle 3/Week 2Deadlift 4(L) 4(M) 4(MH) 4(H)  3 rounds:No rest between exercises.12 Leg Press 15 Kettlebell Swing (alternate rounds with a partner)  3 rounds:No rest between exercises.12 Hamstring Curl 15 Hip Thrust (alternate rounds with a partner)  3 rounds:250m Row Ab Wheel (pick reps) 

UPPER BODY “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”Biceps Curl  *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.

CROSSFIT Turkish Get-up Build to a heavy set of 1 (both sides)  3 rounds for total reps + calories:1:00 Assault Bike 1:00 Toes through Rings 1:00 Kettlebell Swing 53/351:00 Burpee to a Plate 1:00 Rest  _______________________________ STRONGFIT Cycle 3/Week 23 rounds:No rest between exercises.8 Dumbbell Incline Press8 Seated Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8 Weighted Dip 8 Lat