August 2023

CROSSFIT Bench Press10(L) 8(M) 5(MH) 3(H)  “Karen”For time:150 Wall Ball 20/14 ______________________________ STRONGFIT Dumbbell Bench Press4×12 (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 a partner)  Barbell Curl 4×12 (M)  For time: 10-20-30-20-10Calorie Ski Erg Sit-up  _________________________ COMPETITOR 3 rounds for quality:500m Assault Bike12 Pistol […]

SLEDS3 rounds:Round 1: Backward DragRound 2: Pull Round 3: Push 40m Sled 135/90(rest 1:00)40m Sled (rest :45)40m Sled (rest :30)40m Sled (rest :15)40m Sled *200m recovery walk ________________________ WEIGHTLIFTING Snatch 70% 3×3  Clean + Jerk 70% 3(2+2)  Push Press 4×4 (M)  Back Squat 70% 4×4  “There is a certain combination of anarchy and discipline in the way I work.” ~Robert De Niro

CROSSFIT For load:Push Press 4-4-4-4-4(make consistent increases)  “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up _________________________________ STRONGFIT Testing Trap Bar Deadlift Build to 1RM Weighted Chin-up Build to 1RM  Chin-up (body weight) Max Reps  AMRAP 1:00Ab Wheel  3:00 for calories:Ski Erg  ________________________________ COMPETITOR 3 rounds for quality:7 Bulgarian Split Squat (each leg)9 Z-Press (2xDB)11 GHD Sit-up Slow Snatch + Hang Muscle Snatch + Sotts Press2(2+2+5) with

Upper Body Chest Press6×6 (constant load)(rest :20 between sets)  Peck Deck 12(L) 12(M) 12(H)  Machine Dip 6×6 (constant load)(rest :20 between sets)  Supinated Pulldown 6×6 (constant load)(rest :20 between sets)  Rear Delt Fly 12(L) 12(M) 12(H)  Seated Row 6×6 (constant load)(rest :20 between sets)  3 rounds: No rest between exercises.15 Triceps Extension 15 Biceps Curl (alternate rounds with a partner)  ______________________________ WEIGHTLIFTING Power Snatch 4×3 (M) 

CROSSFIT Seated Row 12(L) 10(M) 8(MH) 6(H)  AMRAP 12:006 Box Jump Over 24/209 Toes to Bar12 Hand Release Push-up__________________________ STRONGFIT Testing Barbell Shoulder Press Build to 1RM Weighted Dip Build to 3RM  Dip (body weight) Max Reps  For calories:1:00 Assault Bike  ______________________________ COMPETITOR 3 rounds for quality:7 Strict Chin-up9 Single-Arm/Leg V-up (each side)11 Bird Dog Knees to Elbow (each side) Block Clean (AK)

CROSSFIT For load: Power Clean 4-4-4-4-4(make consistent increases)  For time:1000/800m Row50 KB Swing 53/3550 Burpee1000/800m Row ______________________________ STRONGFIT Testing Back Squat Build to 1RM For time:Wall Sit Hold  Hamstring Curl 3×12 (M)  AMRAP 2:00 Sit-up  ______________________________ COMPETITOR 3 rounds for quality:7 Single-Leg KB Romanian Deadlift (each leg)9 Top Down Gorilla KB Row (each arm)11 KB Halo (each way) Snatch Pull + Floating Power

CROSSFIT Bench Press8(L) 8(M) 5(MH) 5(H) *follow each set with 15 band pull apart. 3 rounds for time:21 Wall Ball 20/1415 Pull-up90 Double Under ______________________________ STRONGFIT Testing Bench Press Build to 1RM Pullover & Press Build to a heavy set of 8 AMRAP 2:00 Push-up  For time: 500m Row  ____________________________ COMPETITOR 3 rounds for quality:7 Seated Arnold Press9 Hanging Leg Raise (weighted)11 Banded Kang

SLEDS20:00 for distance:Move the sled anyhow 135/90(share work with a partner) ________________________________ WEIGHTLIFTING Snatch 70% 3×3  Clean + Jerk 70% 3(2+2)  Push Press 4×4 (M)  Back Squat 70% 4×4  “Most people can bear adversity; but if you wish to know what a man really is give him power.” ~Robert Green Ingersoll

CROSSFIT For load:Push Press 5-5-5-5-5*follow each set with 15 band pull apart(make consistent increases)  For time:30 Toes to Bar50 Calorie Row70 Wall Ball 20/1490 Double Under ________________________________ STRONGFIT Cycle 6/Week 3Barbell Bent Row 8(L) 8(M) 8(MH) 8(H)  Lat Pulldown 12(L) 12(M) 12(MH) 12(H)  Cable Seated Row 3×15 (M) 3 rounds:No rest between exercises.12 Back Extension 15 Nautilus Ab (alternate rounds with

UPPER BODY 3 rounds: No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lat Pulldown 8-12 Rear Delt Fly 8-12 Seated 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