August 2023

CROSSFIT For load: Overhead Squat 5-5-5-5-5(make consistent increases) For time:1500m Assault Bike-then-3 rounds:5 Power Clean 155/10530 Wall Ball 20/141:00 Plank ____________________________ STRONGFIT Cycle 1/Week 2Dumbbell Romanian Deadlift 3×8 (M)  Machine Squat 3×10 (M)  AMRAP 8:008 Steps Walking Lunge 16 Russian Kettlebell Swing  Ab Wheel 3 sets (pick reps)  _______________________________ COMPETITOR 3 rounds for quality:200m Row12 Renegade Row (total)8 Tempo GHD Sit-up (:05 eccentric) […]

UPPER BODY 3 rounds: No rest between exercises.8-12 Incline Press 8-12 Seated Row 8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Machine Shoulder Press 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No rest between exercises.12 Biceps Curl 12 Triceps Extension 20-30

CROSSFIT Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(Choose reps prior to start – unbroken) AMRAP 20:00200m Farmer Carry 53/35200m Run2 Rope Climb20 Push-ups ______________________________ STRONGFIT Cycle 1/Week 2Close Grip Chest Press 4×12 (M)  3 rounds: No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12

CROSSFIT For load: Power Snatch 5-5-5-5-5(make consistent increases) For time:750/600m Row40 DB Snatch 50/35500/400m Row40 DB Lunge Steps 50/35250/200m Row40 DB Goblet Squat __________________________ STRONGFIT Cycle 1/Week 2Leg Press 4×10 (M)  Split Squat 3×6 (M) (each leg)  Hamstring Curl 3×10 (M)  Leg Extension 3×10 (M)  Standing Calf Raise 3 sets (pick reps)  For time: :30 Plank Hold 500m Row :30 Plank Hold 500m Row :30 Plank Hold  ___________________________

CROSSFIT Dumbbell Bench Press10(L) 10(M) 10(MH) 10(H)  AMRAP 7:007 Shoulder to Overhead 115/757 Toes to Bar (3:00 Rest) AMRAP 7:007 Burpee to 6″7 Calorie Assault Bike ___________________________ STRONGFIT Cycle 1/Week 2Dumbbell Bench Press4×10 (M) *follow each set with 15 band pull apart. 3 rounds: No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc) 8-12 Decline Press(alternate rounds with

SLEDS3 rounds for distance:Round 1: Backward DragRound 2: PullRound 3: Push:10 Sled :50 Rest :20 Sled :40 Rest :30 Sled :30 Rest :40 Sled :20 Rest :50 Sled 200m Recovery Walk  ___________________________ WEIGHTLIFTING Clean from blocks70% 4×2  Push Press 80% 6 sets of 2  Back Squat 80% 6 sets of 2  Romanian Deadlift 3×6 (M)  “One must still have chaos in oneself to be able to give birth

UPPER BODY Machine Shoulder Press 4×12 (M)  Wide Grip Pulldown 4×12 (M)  Machine Dip 4×12 (M)  Cable Seated Row 4×12 (M)  Overhead Triceps Extension 4×12 (M)  EZ Bar Biceps Curl 4×12 (M)  3 rounds: No rest between exercises.15 Rope Triceps Pushdown 15 Rope Biceps Curl (alternate rounds with a partner) ______________________________ WEIGHTLIFTING Power Snatch 70% 4×2  Push Press 80% 6 sets of 3 Back Squat 80% 6 sets of

CROSSFIT Seated Row 10(L) 8(M) 6(MH) 4(H)  3 rounds for time:50′ DB Walking Lunge (1xDB) 50/3535 Sit-up20 Pull-up5 Wall Walk ________________________________ STRONGFIT Close Grip Chest Press 4×12 (M)  3 rounds: No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Machine Dip 8 Tempo Overhead Triceps Extension (:04 ecc) (alternate rounds

CROSSFIT For load: Power Clean 3-3-3-3-3(make consistent increases)  5 rounds for time:7 Hang Power Clean 135/9514 Burpee Over the Bar _______________________________ STRONGFIT Leg Press 4×12 (M)  Split Squat 2×8 (M) (each leg)  Hamstring Curl 3×12 (M)  Leg Extension 3×12 (M)  Standing Calf Raise 3 sets (pick reps)  For time: 1:00 Plank Hold 1000m Row 1:00 Plank Hold  _________________________________ COMPETITOR 3 rounds for quality:200m Ski Erg12 Top Down