January 2023

CROSSFIT For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  AMRAP 8:0010 Deadlifts 135/9515 Box jumps 24/2015 Deadlifts 185/13515 Box Jumps 20 Deadlifts 225/15515 Box Jumps 25 Deadlifts 275/18515 Box Jumps30 Deadlifts 315/20515 Box Jumps35 Deadlifts 365/22515 Box Jumps ____________________________ STRONGFIT Cycle 1/Week 1Standing Shoulder Press + Weighted Dip 4+4 (L) 4+4 (M) 4+4 (MH) 4+4 (H)  3 rounds: No […]

UPPER BODY Chest Press10(L) 8(M) 6(H) 15(MH)  Pec Deck4×12 (M)  Machine Dip 10(L) 8(M) 6(H) 15(MH)  Lat Pulldown 10(L) 8(M) 6(H) 15(MH)  Rear Delt Fly 4×12 (M)  Seated Row 10(L) 8(M) 6(H) 15(MH)  4 rounds:No rest between exercises.12 Triceps Pushdown 12 Cable Biceps Curl (alternate rounds with a partner) _____________________________ WEIGHTLIFTING Drill Hang Snatch High Pull 4×4(movement is the priority)  3-Position Power Snatch (AK,

CROSSFIT Seated Row 15 (L) 12(M) 10(MH) 8(H)  Dumbbell Pullover 15 (L) 12(M) 10(MH) 8(H)  3 rounds: 500m Row 400m Run 30 Sit-up  _________________________ STRONGFIT Cycle 1/Week 2Standing Shoulder Press + Weighted Dip 4+4 (L) 4+4 (M) 4+4 (MH) 4+4 (H)  3 rounds: No restbetween exercises.8-12 Pullover 8-12 Lat Pulldown (alternate rounds with a partner)  3 rounds: No restbetween exercises.8-12 EZ Bar Front Raise 8-12 EZ Bar Biceps Curl (alternate rounds with

CROSSFIT Overhead Squat 5(L) 4(M) 3(MH) 2(H)  AMRAP 10:0030 Double unders15 Power Snatches 75/55 __________________________ STRONGFIT Cycle 1/Week 2Front Squat + Back Squat 4+4 (L) 4+4 (M) 4+4 (MH) 4+4 (H)  2 rounds: No restbetween exercises.12-15 Leg extension 12-15 Leg press (alternate rounds with a partner)  2 rounds: No restbetween exercises.12-15 Hamstring Curl 12-15 Walking Lunge (alternate rounds with a partner)  4 rounds:15 Calorie Assault Bike 25 Sit-up  __________________________

CROSSFIT 5 rounds: 3 Close Grip Bench Press + 3 Bench Press(make consistent increases)  AMRAP 4:004 Thruster 95/654 Russian Kettlebell Swing 53/35 (rest 4:00)  AMRAP 5:005 Push Press 115/755 Pull-up  (rest 5:00)  AMRAP 6:006 Toes to Bar 6 Burpee _________________________ STRONGFITCycle 1/Week 2Close Grip Bench Press + Bench Press4+4 (L) 4+4 (M) 4+4 (MH)  4+4 (H)  3 rounds: No restbetween exercises.8-12

SLEDS5 rounds:20m Sled Push Shuttle 180/90(alternate shuttles with a partner)  80m Farmers Walk 70/44 4 rounds:40m Sled Push Shuttle 135/70(alternate shuttles with a partner)  80m Farmers Walk  3 rounds:80m Sled Push Shuttle 90/45(alternate shuttles with a partner)  _____________________________ WEIGHTLIFTING Build to a heavy single.Every 1:00 for 10:001 Snatch (increase weight each set) Build to a heavy single.Every 1:00

CROSSFIT For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  For time:20 Front Squat 185/10530 Box Jump 24/2040 KBS 53/3550 Wall Ball 20/14 __________________________ STRONGFIT Cycle 1/Week 1Romanian Deadlift + Shrug 5+5 (L) 5+5 (M) 5+5 (MH) 5+5 (H)  Machine Squat 8(L) 8(M) 8(H)  Hip Thrust 15(L) 15(M) 15(H)  Reverse Hyper 15(L) 15(M) 15(H)  3 rounds: 80m Farmers Walk :30 Weighted Plank

UPPER BODY 3 rounds:No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Cable High Row 8-12 Rear Delt Fly 8-12 Cable Low Row (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Lateral Raise 8-12 Machine Shoulder Press8-12 Upright Row (alternate rounds with a partner)  3 rounds:No rest between

CROSSFIT Seated Row 15 (L) 12(M) 10(MH) 8(H)  Dumbbell Pullover 15 (L) 12(M) 10(MH) 8(H)  2 rounds for time:600m Assault Bike 500m Row 400m Run (rest 2:00 between rounds)  _____________________________ STRONGFIT Cycle 1/Week 1Standing Shoulder Press + Weighted Dip 5+5 (L) 5+5 (M) 5+5 (MH) 5+5 (H)  3 rounds: No rest between exercises.8-12 Pullover 8-12 Lat Pulldown (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 EZ Bar

CROSSFIT Overhead Squat 5(L) 5(M) 3(MH) 3(H)  For time:9-12-15-12-9Thruster 95/65Hang Power CleanShoulder to OverheadDeadlift __________________________ STRONGFIT Cycle 1/Week 1Front Squat + Back Squat 5+5 (L) 5+5 (M) 5+5 (MH) 5+5 (H)  2 rounds: No restbetween exercises.12-15 Leg extension 12-15 Leg press (alternate rounds with a partner)  2 rounds: No restbetween exercises.12-15 Hamstring Curl 12-15 Walking Lunge (alternate rounds with a partner)  21-18-15-12-9Calorie Assault Bike Sit-up  _________________________ COMPETITOR 10-8-6 for quality:Double