2022

CROSSFIT Power Clean4(L) 3(M) 2(MH) 1(H) 2 rounds for time:1000/800m Assault Bike50 Sit-up35 Burpee400m Run(rest 2:00 between rounds) ______________________________ STRONGFIT Cycle 5/Week 3Back Squat 5-5-5-5-5(make consistent increases) “Rest Pause Set” Leg Press  “Rest Pause Set” Russian Kettlebell Swing  “Rest Pause Set” Hamstring Curl  Each round for calories::50 Assault Bike1:10 Rest:40 Assault Bike 1:20 Rest :30 Assault Bike1:30 Rest :20 Assault Bike1:40 Rest :10 Assault […]

Labor Day Hours!7:00a-10:00a Open Gym ___________________________ CROSSFIT For load:Single-Arm DB Push-Press 6-6-6-6-6*15 Band Pull Apart after each set For total time:80yd Sled Push Shuttle 90/4521 Power Clean 135/9530 Push-up60yd Sled Push Shuttle15 Power Clean20 Push-up40yd Sled Push Shuttle9 Power Clean10 Push-up20yd Sled Push Shuttle _______________________________ STRONGFIT Cycle 5/Week 3Bench Press 5-5-5-5-5*follow each set with 10 biceps curl.

SLEDS2 rounds: 40yd Sled Push 135/9040yd Sled Pull (alternate with a partner)40yd Lateral Drag Lt 90/4540yd Lateral Drag Rt (alternate with a partner)40yd Backward Drag 135/9040yd Sled Pull 200m Recovery Walk  ____________________________ WEIGHTLIFTING Snatch 60% 1×365% 1×370% 1×375% 2×2  Clean + Jerk 60% 2+265% 2+270% 2+275% 2(2+2) Walking Lunge 3×8 (M) (each leg)  Waiter’s Carry 2x 40yd (M) (each arm) “It takes many good

CROSSFIT For load:Thruster 4-4-4-4-4(make consistent increases) For time:27 Burpee Over the Bar18 Thruster 75/5521 Burpee Over the Bar14 Thruster15 Burpee Over the Bar10 Thruster9 Burpee Over the Bar6 Thruster ___________________________ STRONGFIT Cycle 5/Week 1Deadlift 5-5-5-5-5(make consistent increases) “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

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8-12 Chest Press(alternate rounds wih a partner)  3 rounds: No rest between exercises.8 Tempo Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds wih a partner)  3 rounds: No rest between exercises.8 Tempo Lateral Raise (:04 ecc) 8-12 Shoulder Press (alternate rounds wih a partner)  3 rounds: No rest between exercises.8

CROSSFIT 3 rounds for quality:8 Scapular Pull-up6 Beat Swing Kip4 Kip to Pull (not all the way up):20 Hollow Hold With a partner for time:90 Toes to Bar2000m Row90 Pull-up2000m Row*share work anyhow ____________________________ STRONGFIT Cycle 5/Week 1Standing 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

CROSSFIT Power Clean5(L) 3(M) 3×1(MH) For total reps:AMRAP 2:00500/400m Assault BikeMax Shoulder to Overhead 115/85 (rest 2:00) AMRAP 3:001000/800m Assault BikeMax Front Squat 115/85 (rest 3:00)  AMRAP 4:001500/1200m Assault BikeMax Power Clean 115/85 ____________________________ STRONGFIT Cycle 5/Week 1Back Squat 5-5-5-5-5 “Rest Pause Set” Leg Press  “Rest Pause Set” Russian Kettlebell Swing  “Rest Pause Set” Hamstring Curl  5 rounds for Calories:1:00

CROSSFIT For load:Single-Arm DB Push-Press 8-8-8-8-8*15 Band Pull Apart after each set 4 rounds for time:400m Run30 Double Under20 DB Snatch 50/35 _______________________________ STRONGFIT Cycle 5/Week 1Bench Press 5-5-5-5-5*follow each set with 10 biceps curl. “Rest Pause Set” Dumbbell Fly  “Rest Pause Set” Chest Press  “Rest Pause Set”Triceps Pushdown  5 rounds:1:00 Assault Bike for Calories :15 Rest :30 Sit-up :15 Rest  _________________________________

SLEDS5 rounds: 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner)  80yd Farmers Walk 70/53 4 rounds: 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner)  80yd Farmers Walk  3 rounds: 60yd Sled Push Shuttle 90/45(alternate shuttles with a partner)  80yd Farmers Walk _________________________________ WEIGHTLIFTING Snatch 60% 1×365% 1×370% 2×3 Clean + Jerk 60% 2+265% 2+270% 3(2+3) Walking Lunge 3×8 (0) (each

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases) “Holleyman Junior”20 rounds for time:5 Wall Ball 20/144 Hand-Release Push-up3 Power Clean 115/75 ____________________________ STRONGFIT Cycle 5/Week 1Deadlift 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:3 Muscle Snatch + 3 Overhead