September 2023

CROSSFITFor load:Power Snatch 2-2-2-2-2(make consistent increases) 5 rounds for time:10 Toes to Bar20 DB Snatch 50/3540 Double Under _____________________________ STRONGFITCycle 2/Week 1Back Squat8(L) 8(M) 8(MH) 8(H) 2 rounds:No rest between exercises.12 Hamstring Curl8 Steps Walking Lunge (each leg)(alternate rounds with a partner) 2 rounds:No rest between exercises.12 Leg Extension8 Machine Squat(alternate rounds with a partner) […]

CROSSFITDumbbell Bench Press12(L) 10(M) 8(MH) 6(H) For time:30 Pull-up40 Push-up50 Air Squat60/48 Calorie Row50 Air Squat40 Push-up30 Pull-up _________________________________ STRONGFITCycle 2/Week 1Bench Press8(L) 8(M) 8(MH) 8(H) Bent Barbell Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.10 Incline Press (M)10 Dip (M)(alternate rounds with a partner) 3 rounds:No rest between exercises.10 Pullover (M)10 Lat Pulldown

SLEDS“The Prowler Challenge”8 rounds:40m Sled Push (180/135)(rest 1:00) _____________________________ WEIGHTLIFTINGClean from blocks70% 4×2 Push Press90% 4 sets of 4 Back Squat90% 4 sets of 4 “The happiness and misery of men depend no less on temper than fortune.” ~Francois de La Rochefoucauld

CROSSFITFor load:Overhead Squat 3-3-3-3-3 5 rounds for total reps:AMRAP 3:003 Parallette Passthrough6 Russian KB Swing 70/539 Wall Ball 20/14(1:00 rest between AMRAPs) ___________________________________ STRONGFITDeadlift8(L) 3×8(M) Leg Press12(L) 3×12(M) Back Extension3×15 (0) For time:25-20-15-10Cal Assault BikeHanging Knee Raises __________________________________ COMPETITOR3 rounds for quality:200m Row12 Kick Sit8 Burpee (no push-up) Snatch Warm-up (3 reps of each, all

UPPER BODYIncline Press6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Pec Deck3×15 (M) Machine Dip6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Lat Pulldown6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Rear Delt Fly3×15 (M) Cable Seated Row6(H) 12(MH) 25(M)(start with a couple of warm-up sets) 2 rounds:12 Lateral RaiseBand Lateral Raise

CROSSFITFor total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(choose reps prior to start – unbroken) For time:30 DB Thruster (2xDB) 50/35100 Double Under60/48 Calorie Assault Bike100 Double Under30 DB Thruster (2xDB) ________________________________ STRONGFIT1.5 Barbell Shoulder Press6(L) 6(M) 6(MH) 6(H) Supinated Pulldown10(L) 10(M) 10(MH) 10(H) Decline Press10(L) 10(M) 10(MH) 10(H) Incline Dumbbell Curl10(L)

CROSSFIT For load: Power Snatch 3-3-3-3-3(make consistent increases) For time:9-12-15-12-9Pull-upDeadlift 225/155Burpee Over the Bar _______________________________ STRONGFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  2 rounds: No rest between exercises.12 Hamstring Curl 8 Steps Walking Lunge (each leg) (alternate rounds with a partner)  2 rounds: No rest between exercises.12 Leg Extension8 Machine Squat (alternate rounds with a partner)  Single-Leg Standing Calf Raise 2 sets (pick reps)  Russian

CROSSFIT Dumbbell Bench Press6(L) 6(M) 6(MH) 6(H) 2 rounds for time:500/400m Row20 Handstand Push-up20 Toes to Bar20 Box Jump Over 24/20500/400m Row(rest 3:00 between rounds) __________________________ STRONGFIT Bench Press8(L) 8(M) 8(MH) 8(H)  Bent Barbell Row 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.10 Incline Press (M) 10 Dip (M) (alternate rounds with a partner)  3 rounds: No rest between exercises.10

SLEDSFor time:400m Sled Push 115/70200m Recovery Walk 400m Sled Pull 115/70 _______________________ 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)  “The harder the struggle, the more glorious the triumph. Self-realization demands very great struggle.” ~Swami Sivananda

CROSSFIT For load: Overhead Squat 4-4-4-4-4 6 rounds for time:500/400m Assault Bike15 Sit-up9 Power Clean 115/753 Wall Walk _________________________________ STRONGFIT Cycle 1/Week 3Dumbbell 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 Kick Sit8 Burpee (no push-up) Snatch Warm-up (3 reps of