2022

SLEDS8 rounds for load:40yd Sled Pull (alternate shuttles with a partner)  2 rounds for load:80yd Backward Drag (alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch 3 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 70% 2(2+2)75% 2+280% 2(2+2) Pause Squat 55% 1×3 60% 1×3 65% 1×3  Waiter’s Carry 2x 40yd (M) (each arm) “Lead, follow, or get out of the way.” ~Laurence J. Peter

CROSSFITThruster3-2-2-1-1-1(make consistent increases) 2 rounds for time:30 Wall Ball Shot 20/1430 Pull-up30 Box Jump 24/2030 Push-up30 Kettlebell Swing 53/3530 Sit-up ___________________________ STRONGFITCycle 6/Week 1Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  Pullover 8(L) 8(M) 8(MH) 8(H)  21-15-9Russia Kettlebell Swing Lat Pulldown  Rear Delt Fly 3×15 (M) Farmers Walk 3x 80yd Shuttle(alternate shuttles with a partner) ____________________________ COMPETITOR 3 rounds for quality:30yd KB

UPPER BODY 9-12-15No rest between exercises.Chest PressLat Pulldown(alternate rounds with a partner) 9-12-15No rest between exercises.Shoulder PressSeated Row (alternate rounds with a partner) 9-12-15No rest between exercises.Machine DipPullover (alternate rounds with a partner) 3 rounds:No rest between exercises.15 Pec Deck 15 Rear Delt Fly (alternate rounds with a partner) 3 rounds:No rest between exercises.15 Triceps Extension 15 Biceps Curl(alternate rounds with

CROSSFIT 3 rounds for quality:15 Back Extension15 Weighted Sit-upMax L-Sit Hold 5 rounds for distance:AMRAP 3:001 Rope Climb10 Burpee to 6″30 Double UnderMax Distance Row(1:00 rest between AMRAPs) _________________________ STRONGFIT Cycle 6/Week 1Close Grip Bench Press 5-5-5-5-5(make consistent increases)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a

CROSSFIT Barbell Lunge (each leg)6(L) 6(M) 2×6(MH) 3 rounds for time:15 Toes to Bar15 Box Jump Over 24/2015 Front Squat 135/95(2:00 rest between rounds) _____________________________ STRONGFIT Cycle 6/Week 1“Juarez Valley 8”8-1-7-2-6-3-5-4 (constant load) Back Squat  2 rounds:No rest between exercises.8 Tempo Leg Extension (:04 ecc)15 Leg Press (alternate rounds with a partner) 2 rounds:No rest between exercises.8 Tempo Leg

CROSSFIT For load:Single-Arm DB Push-Press 10-8-6-4*15 Band Pull Apart after each set “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up ____________________________ STRONGFIT Cycle 6/Week 1“Juarez Valley 8”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Curl (alternate rounds with a partner) Pullover & Press8(L) 8(M) 8(MH) 8(H)  3 rounds:No rest between exercises.8-12 Dumbbell Fly 8-12 Chest Press (alternate rounds with a partner) For total

SLEDSContinue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. 200yd Recovery Walk  Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled Pull 135/90etc…. 200yd Recovery Walk  Continue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 135/90etc…. _______________________________ WEIGHTLIFTING Snatch 70% 2×375% 2×3  Clean + Jerk 70% 2(2+2)75% 2(2+2)80% 2(1+1) Pause Squat 50% 1×355%

CROSSFIT For load:Thruster 2-2-2-2-2(make consistent increases) For time:30/24 Calorie Row20 DB Clean & Jerk 50/35 30/24 Calorie Row20 DB Clean & Jerk 30/24 Calorie Row  ________________________________ STRONGFIT Cycle 5/Week 3Deadlift 5-5-5-5-5 “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 Nautilus Ab  __________________________________ COMPETITOR 3 rounds for quality:“Bear Complex”1

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