2022

UPPER BODY 21-15-9No rest between exercises.Shoulder Press Machine Dip Chest Press(no rest between rounds)  21-15-9No rest between exercises.Lat Pulldown Machine Pullover Seated Row (no rest between rounds)  21-15-9No rest between exercises.Lateral Raise Pec Deck Rear Delt Fly (no rest between rounds)  21-15-9No rest between exercises.Biceps Curl Triceps Extension Gripper (no rest between rounds)  ___________________________________ WEIGHTLIFTING At a moderate load:Close Grip Bench Press 4×8  At a moderate load:Standing Shoulder […]

CROSSFIT 3 rounds for quality:5 Strict Toes to Bar10 Supine Leg Lift Over15 Weighted Sit-up AMRAP 20:0020 Burpee to 6″20 Pull-up20 Box Jump Over 24/20*500m Row at 0:00, 5:00, 10:00, and 15:00 __________________________________ 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 Pause

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 7 rounds for time:200m Run10 Single-Arm Devil Press 50/35(1:00 Rest betewen rounds)___________________________________ 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  3 rounds for Calories::30 Assault Bike 1:30 rest  ___________________________________ COMPETITOR 3 rounds for quality:12 Ring Row8 Z-Press (2x DB)4 Tempo Strict Chest

CROSSFIT For load:Single-Arm DB Press 10-8-6-4*follow each set with 8 DB Bent Row 3 rounds for time:500m Assault Bike50 Air Squat25 Ball Slam 20/14 ___________________________________ 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  7 rounds:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest 

WEIGHTLIFTING Snatch 60% 1×365% 1×370% 3×2  Clean + Jerk 60% 2+265% 2+270% 3(2+2) Walking Lunge 3×8 (0) (each leg)  Waiter’s Carry 2x 40yd (M) (each arm) ______________________________ SLEDS80yd Backward Sled Drag 90/45200yd Recovery Jog 40yd Lateral Sled Pull (Rt) 90/4540yd Lateral Sled Pull (Lt) 90/45200yd Recovery Jog 80yd Sled Pull 135/90 200yd Recovery Jog 80yd Sled Push 135/90 

CROSSFITFor load:Thruster 5-5-5-5-5(make consistent increases) For time:21-15-9Double UnderCalorie Assault BikeDouble UnderHand Release Push-upDouble UnderHang Power Clean 115/75 ________________________________ STRONGFIT Cycle 4/Week 1Deadlift 5(L) 5(M) 5(MH) 5(H)  3 rounds: No rest between exercises.10 Behind the Neck Pulldown 10 Supinated Pulldown(alternate rounds with a partner)  3 rounds: No rest between exercises.8 Seated Row Pronated Grip (M) 8 Seated Row Supinated Grip (M) 8 Seated

UPPER BODY 3 rounds: No rest between exercises.8-12 Machine Shoulder Press8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lat Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Dumbbell Incline Press 8 Tempo Pec Deck (:04 ecc) 8-12 Chest Press (alternate rounds

CROSSFIT 3 rounds for quality:7 Alligator Roll21 Bicycle Crunch (each side)7 Parallette Passthrough With a partner for time:40 DB Snatch 50/3560 DB Walking Lunge 50/35 (1x DB)80 Pull-up60 DB Walking Lunge40 DB Snatch ______________________________ STRONGFIT Cycle 4/Week 1Standing Shoulder Press 10(L) 8(M) 6(H) 15(MH)  3 rounds: No rest between exercises.8-12 Machine Shoulder Press 8-12 Lateral Raise 8-12 Machine Dip (alternate rounds with

CROSSFIT Power Clean2(L) 2(M) 3×2(MH) 3 rounds for time:21 Calorie Row15 Burpee9 Box Jump 24/20 ________________________________ STRONGFITCycle 4/Week 1Back Squat 10(L) 8(M) 6(H) 15(MH)  3 rounds: No rest between exercises.12 Leg Press 8 Romanian Deadlift (alternate rounds with a partner)  2 rounds:No rest between exercises.15 Leg Extension 15 Hamstring Curl (alternate rounds with a partner)  AMRAP 8:0012 Russian Kettlebell Swing 12 Steps Walking

CROSSFIT For load:Single-Arm DB Press 6-6-6-6*follow each set with 6 DB Bent Row 8 rounds for time:4 Thruster 115/758 Toes to Bar______________________________ STRONGFIT Cycle 4/Week 1Bench Press 10(L) 8(M) 6(H) 15(MH) *follow each set with 15 band pull apart. “Rest Pause Sets” Dumbbell Incline Press  3 rounds: No rest between exercises.12 Dumbbell Fly AMRAP Push-up (alternate rounds with a partner) AMRAP 10:0010 Calorie