September 2023

UPPERBODY “Countdown Sets”Incline Press  “Countdown Sets”Wide Grip Pulldown  “Countdown Sets”Decline Press  “Countdown Sets”Seated Row  “Countdown Sets”Triceps Extension  “Countdown Sets”Biceps Curl  “Countdown Sets”Choose a weight that you can do for 15 reps (fresh).Set 1: 10 Reps:10 Rest Set 2: 9 Reps:09 RestSet 3: 8 Reps:08 RestContinue to 1 rep…. ______________________________ WEIGHTLIFTING Push Press 80% 6 sets of 6 Back Squat 80% […]

CROSSFIT For total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(Choose reps prior to start – unbroken) 3 rounds for time:20 Single-Arm DB Thruster 50/35100′ Farmer Carry 70/5315 Toes to Bar ________________________________ STRONGFIT Cycle 1/Week 3Close Grip Chest Press 12(L) 10(M) 8(MH) 6(H)  3 rounds: No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) (alternate

CROSSFIT For load: Power Snatch 4-4-4-4-4(make consistent increases) For time:50 Sit-up 500m Row50 KB Swing 53/35500m Row50 KB Swing 53/35500m Row50 Sit-up  _______________________________ STRONGFIT Cycle 1/Week 3Leg Press 4×8 (M)  Split Squat 3×6 (M) (each leg)  Hamstring Curl 4×8 (M)  Leg Extension 4×8 (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

CROSSFIT Dumbbell Bench Press8(L) 8(M) 8(MH) 0(H)  AMRAP 12:002-4-6-8-10-etc…Pull-upBurpee*30 Double Unders after each round _____________________________ STRONGFIT Cycle 1/Week 3Dumbbell Bench Press4×8 (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 4×8 (M)  3 rounds: 25 Calorie Ski Erg 25 Sit-up  _____________________________

SLEDS3 rounds: 20m Sled Push Shuttle (115) 40m Shuttle Run 20m Sled Push Shuttle40m Shuttle Run20m Sled Push Shuttle100m Walk 40m Sled Push Shuttle (70) 80m Shuttle Run40m Sled Push Shuttle80m Shuttle Run 40m Sled Push Shuttle(alternate shuttles with a partner) 200m Walk _____________________________ WEIGHTLIFTING Clean from blocks70% 4×2  Push Press 80% 6 sets of 5 Back Squat 80% 6 sets of 5 Romanian