2022

CROSSFIT For time: 50/40 Calorie Row 40 Burpee Over Bar 30 Power Clean 135/95 For calories: 1:00 Assault Bike ___________________________ STRONGFIT Cycle 2/Week 2 Pause Back Squat (:01 in bottom) 3(L) 3(M) 3(MH) 3(H) *increase weight of final set each week. 3 rounds: No rest between exercises. 8 RDL (M) 8 Steps Walking Lunge (each […]

CROSSFIT For load: Every 1:00 for 10:00 Odd min: Weighted Pull-up Even min: Weighted Dip (unbroken) AMRAP 12:00 3 Wall Walk 15 DB Snatch 50/35 30 Double Under ___________________________ STRONGFIT Cycle 2/Week 2 Tempo Bench Press (:04 ecc) 8(L) 8(M) 8(MH) 8(H) *follow each set with 12 prone incline rear delt fly. 3 rounds: No

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym  ______________________ SLEDS 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 20yd Sled Push Shuttle 40yd Sled Push Shuttle 20yd Sled Push Shuttle (alternate shuttles with a partner) 200m Recovery Walk 40yd Sled Push Shuttle 90/45 80yd Sled Push Shuttle 40yd Sled

CROSSFIT For load: Front Squat 1-1-1 For load: Push-Press 1-1-1 For load: Deadlift 1-1-1 ___________________ STRONGFIT Cycle 2/Week 1 Pause Deadlift (BK) 3(L) 3(M) 3(MH) 3(H) *increase weight of final set each week. 3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Pullover 8-12 Seated Row 8-12 Dumbbell Shrug (alternate rounds with a parter)

UPPER BODY “Rest Pause Sets” Incline Chest Press “Rest Pause Sets” Pec Deck “Rest Pause Sets” Machine Dip “Rest Pause Sets” Lat Pulldown “Rest Pause Sets” Rear Delt Fly “Rest Pause Sets” Seated Row “Rest Pause Sets” Select a weight that allows 15 reps (fresh): Set 1: AMRAP (rest :30) Set 2: AMRAP (rest :30)

CROSSFIT For time: 10 Hand Release Push-up 10 Russian KB Swing 70/44 :20 Plank 20 Hand Release Push-up 20 Russian KBS :40 Plank 30 Hand Release Push-up 30 Russian KBS 1:00 Plank 40 Hand Release Push-up 40 Russian KBS 1:20 Plank ___________________ STRONGFIT Cycle 2/Week 1 1.5 Shoulder Press 5(L) 5(M) 5(MH) 5(H) *follow each

CROSSFIT 4 rounds at a moderate load: 8 Pull-up 8 Dip (add weight if possible. may substitute machines) 7 rounds for time: 7 Toes to Bar 7 Box Jump 24/20 7 Calorie Assault Bike ____________________ STRONGFIT Cycle 2/Week 1 Pause Back Squat (:01 in bottom) 3(L) 3(M) 3(MH) 3(H) *increase weight of final set each

CROSSFIT For time: 500m Row 10 Power Clean 135/95 30 Burpee Over the Bar 10 Power Clean 500m Row ____________________ STRONGFIT Cycle 2/Week 1 Tempo Bench Press (:04 ecc) 8(L) 8(M) 8(MH) 8(H) *follow each set with 12 prone incline rear delt fly. 3 rounds: No rest between exercises. 8-12 Incline Bench Press (M) 8

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ____________________ WEIGHTLIFTING Power Snatch + Drop Snatch Build to a moderate set of 1+1 Snatch + Overhead Squat Build to a heavy set of 2+2 Clean + Jerk Build to a heavy set of 2+2 Pause Squat 60% 1×2 70% 1×2 80%

CROSSFIT For load:Deadlift 3-3-3-3-3“Baseline 2.0”For time:500m Row40 Air Squat30 Sit-up20 Push-up20 Pull-up20 Push-up30 Sit-up40 Air Squat500m Row______________________STRONGFIT Cycle 1/Week 4 (peak) Deadlift 5(L) 5(M) 3(MH) 3(H) *follow each set with 10 db shrug.3 rounds: No rest between exercises.8-12 Lat Pulldown (M) 8-12 Rear Delt Fly (M) 8-12 Bent Row (M) (alternate rounds with a partner)