July 2023

CROSSFIT Reverse Lunge 8(L) 6(M) 4(MH)  For time:20/15 Calorie Row20 Pull-up20/15 Calorie Row20 Thruster 95/6520 Pull-up20/15 Calorie Row20 D-Ball Over the Shoulder 100/8020 Thruster20 Pull-up20/15 Calorie Row _____________________________ STRONGFITCycle 6/Week 2Back Squat 8(L) 8(M) 5(MH) 5(H)  Single-Leg RDL 3×8 (M)  Reverse Lunge (each leg) 3×6 (M)  3 rounds::30 Wall Sit:30 Plank Hold :30 Standing Calf Raise :30 Rest  _____________________________ COMPETITOR 2 rounds for […]

CROSSFIT Standing Shoulder Press8(L) 5(M) 3(MH) 3(H)  5 rounds for time:12 Calorie Assault Bike 8 Single-Arm Devil Press 50/3512 Box Jump 24/204 Parallette Pass Through  ______________________________ STRONGFIT Cycle 6/Week 2Bench Press 8(L) 8(M) 5(MH) 5(H)  15-12-9 (increaseing load) No rest between exercises.Machine Incline Press Machine Low Row (alternate rounds with a partner)  15-12-9 (increaseing load) No rest between exercises.Machine Pullover Machine Decline Press(alternate rounds

SLEDS3 rounds: (choose weight)80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers Walk 80m Farmers Walk 60m Farmers Walk 40m Farmers Walk 20m Farmers Walk (alternate walks with a partner)  3 rounds: (choose weight)80m Sled Pull Shuttle (alternate shuttles with a partner)  ______________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×185% 2×1Opener 1×1 (approx. 92%) Clean + Jerk 70% 1×275%

CROSSFIT4 rounds:5 Weighted Pull-up 10 Seated Row (rest as needed between rounds)  3 rounds for time:50′ DB Walking Lunge (1xDB) 50/3515 Deadlift 185/125500/400m Row ___________________________ STRONGFIT Cycle 6/Week 1 Barbell Bent Row 8(L) 8(M) 8(MH) 8(H)  Lat Pulldown 8(L) 8(M) 8(MH) 8(H)  Cable Seated Row 3×15 (M)  3 rounds:No rest between exercises.12 Back Extension 15 Nautilus Ab (alternate rounds with a partner)  AMRAP 8:00 8

UPPER BODY Chest Press 4×12 (M)  Supinated Pulldown 4×12 (M)  Decline Chest Press 4×12 (M)  Cable Seated Row 4×12 (M)  3 rounds: No rest between exercises.12 Pec Deck 12 Rear Delt Fly (alternate rounds with a partner)  4 rounds: No rest between exercises.12 Rope Triceps Pushdown 12 Rope Biceps Curl (alternate rounds with a partner)  __________________________ WEIGHTLIFTING Building to Openers on Saturday Rest  ___________________________ POWERBUILDING Cycle 1/Week 4 (deload) Close

CROSSFIT Dumbbell Pullover 8(L) 8(M) 8(MH) 8(H)  AMRAP 20:0015 KB Swing 53/359 Pull-up3 Wall Walk ________________________________ STRONGFIT Cycle 6/Week 1 Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  Pullover & Press 8(L) 8(M) 8(MH) 8(H)  AMRAP 7:00 1-2-3-4-5-6-7….Dip (each set unbroken. if you fail, start back at 1)  3 rounds: No rest between exercises.12 Plate Circles (both directions) 12 Plate Side to Side (over and back

CROSSFIT Reverse Lunge 6(L) 6(M) 6(MH)  For time:5 Wall Ball Shot 20/1410 Burpee Box Jump Over 10 Wall Ball Shot 10 Burpee Box Jump Over 15 Wall Ball Shot 10 Burpee Box Jump Over 20 Wall Ball Shot 10 Burpee Box Jump Over 25 Wall Ball Shot 10 Burpee Box Jump Over  ____________________________ STRONGFIT Cycle 6/Week 1 Back Squat 8(L) 8(M) 8(MH) 8(H)  Single-Leg RDL 3×8 (M)  Reverse Lunge

CROSSFIT Standing Shoulder Press8(L) 8(M) 5(MH) 5(H)  3 rounds for time:500m Row 15 Push-up30 DB Snatch 50/3515 Push-up _____________________________ STRONGFIT Cycle 6/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H)  9-12-15 (decreasing load) No rest between exercises.Machine Incline Press Machine Low Row (alternate rounds with a partner)  9-12-15 (decreasing load) No rest between exercises.Machine Pullover Machine Decline Press(alternate rounds with a partner)  21-18-15-12-9Calorie Row Push-up  _____________________________ COMPETITOR 3

SLEDS Choose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×185% 2×190% 3×1  Clean + Jerk 70% 1×275% 1×1 80% 2×1 85% 1×190% 2×1  Front Squat 80% 2×2  “We drive into the future using only our rearview mirror.” ~Marshall McLuhan

CROSSFIT 4 rounds: 5 Weighted Pull-up 10 Seated Row (rest as needed between rounds)  AMRAP 7:003-6-9-12-15-18-etc…Power Clean 135/95Burpee Over the Bar _______________________ STRONGFIT Cycle 5/Week 3Deadlift 8(L) 5(M) 1(MH) 3(H)  Single-Arm Seated Row8(L) 8(M) 8(H)  3 rounds: No rest between exercises.8 Tempo Supinated Pulldown 12 Biceps Curl (alternate rounds with a partner)  Rear Delt Fly 3×15 (M)  Choose load:80m Sled Pull Shuttle 20m Farmers Walk Shuttle40m