April 2023

CROSSFIT Bench Press15(L) 12(M) 10(MH) 8(H)  4 rounds for time:15 Burpee Box Jump Over 24/2020 DB Push Press (1xDB) 50/3525 Sit-up ____________________________ STRONGFIT Cycle 2/Week 1 Dumbbell Bench Press15(L) 12(M) 10(MH) 8(H)  Bent Dumbbell Row 15(L) 12(M) 10(MH) 8(H)  AMRAP 8:00 8 Calorie Row 8 Incline Press8 Pullover  3 rounds:15 Pec Deck 15 Rear Delt Fly  8-7-6-5-4-3-2-1EZ Bar Biceps Curl EZ Bar Overhead […]

SLEDS3 rounds:80m Shuttle Run80m Sled Push Shuttle 90/4580m Shuttle Run(alternate rounds with a partner) 3 rounds: 80m Farmer Walk (alternate rounds with a partner) 3 rounds:80m Shuttle Run80m Sled Push Shuttle 90/4580m Shuttle Run(alternate rounds with a partner) _________________________ WEIGHTLIFTING 5 sets at a moderate load:1 Snatch Pull + 2 Hang Snatch Pull (BK) 1 Snatch  Clean +

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) 10 rounds for time:4 Deadlift 225/1556 Toes to Bar8 Calorie Assault Bike _________________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50 Steps Power Runner (use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Hip Thrust Complete with as

UPPER BODY “Cumulative Sets”Chest Press  “Cumulative Sets”Seated Row  “Cumulative Sets”Shoulder Press  “Cumulative Sets”Pullover  “Cumulative Sets”Machine Dip  “Cumulative Sets”Front Pulldown  *Cumulative Sets”1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed by :10 Rest 5. Continue until failure

CROSSFIT Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  For time:21-15-9DB Deadlift 50/35DB Hang Power Clean 50/35DB Push Press 50/35 _______________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50 Machine Shoulder Press (use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Front Pulldown  Complete with as little rest as possible:50

CROSSFIT Front Squat 5(L) 4(M) 3(MH) 2(H)  5 rounds for time:20 Wall Ball 20/1410 Pull-up200m Run _______________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50 Leg Press(use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Machine Squat  Complete with as little rest as possible:50 Hamstring Curl  Complete with

CROSSFIT Dumbbell Bench Press 8(L) 8(M) 8(MH) 8(H)  AMRAP 20:0020/16 Calorie Row40 Double Under20 Burpee to 6″ __________________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50 Chest Press (use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Seated Row  Complete with as little rest as possible:50 Machine Dip Complete

Sleds5 rounds:20yd Shuttle Run20yd Sled Push Shuttle 180/13520yd Shuttle Run(alternate rounds with a partner) 4 rounds:40yd Shuttle Run40yd Sled Push Shuttle 135/9040yd Shuttle Run(alternate rounds with a partner) 3 rounds:60yd Shuttle Run60yd Sled Push Shuttle 90/4560yd Shuttle Run(alternate rounds with a partner) _________________________ WEIGHTLIFTING 5 sets at a moderate load:1 Snatch Pull + 2 Hang Snatch

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) For time:4-3-2Rope Climb12-9-6DBall Over the Shoulder 100/8020-15-10Box Jump 24/20 __________________________ STRONGFIT Cycle 1/Week 2Complete with as little rest as possible:50 Steps Power Runner (use a weight that you can do 12-15 reps with) Complete with as little rest as possible:50 Hip Thrust Complete with as little rest as

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Seated Row (alternate rounds with a partner)  3 rounds:No rest between exercises.12 Lateral Raise 12 Pec Deck 12 Rear Delt Fly (alternate rounds with a partner)  3 rounds:No rest between exercises.12 Machine Biceps Curl 12 Overhead