April 2024

CROSSFITDumbbell Romanian Deadlift8(L) 6(M) 4(H) 12(H)*follow each set with 8 heel elevated goblet squat For time:9-8-7-6-5-4-3-2-1Toes to Bar18-16-14-12-10-8-6-4-2Wall Ball 20/1436-32-28-24-20-16-12-8-4Double Under ____________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Seated Row10(L) 8(M) 6(H) 15(MH) Trap Bar Deadlift8(L) 6(M) 4(H) 12(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH) 3 rounds:40m Suitcase Carry […]

UPPER BODYSeated Row8×8 (M)(keep rest under :30) Wide Grip Pulldown8×8 (M)(keep rest under :30) Nautilus Pullover8×8 (M)(keep rest under :30) Incline Dumbbell Curl8×8 (M)(keep rest under :30) H-Raise8×8 (M)(keep rest under :30) __________________________ WEIGHTLIFTINGMEET WEEK!Rest __________________________ POWERBUILDINGCycle 2/Week 3Close Grip Bench Press (neutral)8(L) 8(M) 8(MH) 8(H)(increase weight of final set, each week) Axle Bar Shoulder

CROSSFITBent Over Dumbbell Row10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band pull apart “Partner Jerry”For time:1600m Run2000m Row1600m Run(split the work with a partner however you choose) ______________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Shoulder Press10(L) 8(M) 6(H) 15(MH) Pullover10(L) 8(M) 6(H) 15(MH) Machine Dip10(L) 8(M) 6(H) 15(MH)

CROSSFITDumbbell Bulgarian Split Squat8(L) 6(M) 4(H) 12(H)*follow each set with 8 med ball hamstring curl AMRAP 20:0030 Sit-up20 KB Swing 53/3510 KB Goblet Squat 53/35 ______________________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Back Squat8(L) 6(M) 4(H) 12(MH) Russian Kettlebell Swing8×8 (constant load)(rest :20 between sets) For total distance:AMRAP 2:00

SLEDS8 rounds:10m Sled Push 180/135(rest :10 between pushes) 8 rounds:10m Sled Pull 180/135(rest :10 between pulls) 8 rounds:10m Backward Drag 180/135(rest :10 between drags) 8 rounds:10m Sled Pull 180/135(rest :10 between pulls) 8 rounds:10m Sled Push 180/135(rest :10 between pushes) __________________________ WEIGHTLIFTINGMeet on April 20thSnatchOpener Clean & JerkOpener “There is no instance of a nation

CROSSFITDumbbell Romanian Deadlift5(L) 5(M) 5(MH) 5(H)*follow each set with 8 heel elevated goblet squat For time:21 Front Squats 95/6542 Double Unders21 Shoulder to Overhead 95/6542 Double Unders15 Front Squat30 Double Unders15 Shoulder to OH30 Double Unders9 Front Squats18 Double Unders9 Shoulder to OH18 Double Unders _____________________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield

UPPER BODYChest Press8×8 (M)(keep rest under :30) Pec Deck8×8 (M)(keep rest under :30) Machine Dip8×8 (M)(keep rest under :30) EZ Bar Biceps Curl8×8 (M)(keep rest under :30) Cable Biceps Curl8×8 (M)(keep rest under :30) ___________________________ WEIGHTLIFTINGRESTOpeners on Saturday ___________________________ POWERBUILDINGCycle 2/Week 2Close Grip Bench Press (neutral)8(L) 8(M) 8(MH) 8(H)(increase weight of final set, each week)

CROSSFITDumbbell Bent Row8(L) 8(M) 8(MH) 8(H)*follow each set with 15 band pull apart AMRAP 12:009 Pull-up6 Burpee Box Jump Over 24/203 Wall Walk ____________________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Shoulder Press10(L) 8(M) 6(H) 15(MH) Pullover10(L) 8(M) 6(H) 15(MH) Weighted Dip or Machine Dip10(L) 8(M) 6(H) 15(MH) Barbell Curl10(L)

CROSSFITDumbbell Bulgarian Split Squat5(L) 5(M) 5(MH) 5(H)*follow each set with 8 med ball hamstring curl For time:500/400m Row400m Run30 Thruster 75/55-3:00 Rest-30 Thruster400m Run500/400m Row ______________________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Back Squat8(L) 6(M) 4(H) 12(MH) Russian Kettlebell Swing8×8 (constant load)(rest :20 between sets) For total distance:AMRAP 2:00