August

FUNCTIONAL FITNESSFor load:Thruster5-4-3-2-1 For time:150/120 Calorie Row100 Wall Ball 20/1450 Deadlift 185/125(partition anyhow) ___________________ STRONGFITAssault Bike8 rounds::10 Hard:20 Easy Machine Squat6×6 (increase weight weekly)(rest :20 between sets) 9-12-15-12-9Steps Walking LungeKettlebell Swing 3 rounds::45 Plank Hold:45 Wall Sit ____________________ COMPETITOR3 sets:10 Z-Press15 Triceps Overhead Extension20 Side Plank Rotation (10 each side) Push Jerk12(L) 8(M) 4(MH)*follow each […]

FUNCTIONAL FITNESS12-10-8-6 reps of:DB Bench PressDB Bent Over Row(rest as needed) 3 rounds for time:15 Bar Facing Burpee10 Power Snatch 95/65100′ Farmer Carry 70/44 ____________________ STRONGFIT2 rounds: (very light)12 Prone Incline Rear Delt Fly12 Supine Scaption12 Ring Row Bench Press6×6 (increase weight weekly)(rest :20 between sets) Prone Incline Dumbbell Row (two hands)6×6 (increase weight weekly)(rest

SLEDS4 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag Shuttle 3 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 2 rounds:60m Sled PULL Shuttle(alternate shuttles with a partner) 80m Farmers Carry 3 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag Shuttle 4 rounds:20m Sled Push Shuttle(alternate

FUNCTIONAL FITNESSDeadlift2(L) 2(M) 2(MH) 2(H) 3 rounds for total reps:AMRAP 3:0020/15 Calorie Bike15 Pull-upMax Wall Ball 20/14(rest 1:00 between AMRAP’s) __________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Deadlift8(L) 6(M) 4(MH) 2(H) Machine Squat10(M) 8(MH) 6(H) 3 rounds:80m Farmers Carry30 Sit-up80m Sled Pull Shuttle(rest 1:00 between rounds) ________________ COMPETITOR3

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt Fly8-12 Upright Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Pullover8-12 Chest Press8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Triceps Pushdown8-12 Biceps Curl20-30

FUNCTIONAL FITNESSFor load:Every 3:00 for 15:003 Weighted Pull-up3 Weighted Dip AMRAP 15:007 Hand Release Push-up5 Toes to Bar3 DBall Over Shoulder 100/80 ____________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Incline Press12(L) 10(M) 8MH) 6(H) Dumbbell Pullover12(L) 10(M) 8MH) 6(H) Machine Dip12(L) 10(M) 8MH) 6(H) Incline Dumbbell Curl3×15 (M)

FUNCTIONAL FITNESSThruster4(L) 4(M) 4(MH) 4(H) “Air Force”For time:20 Thruster 95/6520 Power Clean20 Push Jerk20 Overhead Squat20 Front Squat(4 Burpee EMOM starting at 0:00) ________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Back Squat10(L) 8(M) 6(MH) 4(H) 12(MH) Leg Press12(L) 10(M) 15(H) Hamstring Curl8(L) 8(M) 8(MH) 8(H) AMRAP 6:00Calorie Assault Bike

FUNCTIONAL FITNESS12-10-8-6:DB Bench PressDB Bent Over Row(rest as needed) For total time:100 Double Under~then~25-20-15-10-5:Burpee to Plate (45lb rubber plate)Calorie Row~then~100 Double Under __________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Bench Press10(L) 8(M) 6(MH) 4(H) 12(MH) Standing Shoulder Press10(L) 8(M) 6(MH) 4(H) 12(MH) Single-Arm Seated Row8(L) 8(M) 8(MH) 8(H) Single-Arm

SLEDS4 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Pull Shuttle(alternate shuttles with a partner) _______________ WEIGHTLIFTINGSnatch2 waves:70% 1×175% 1×180% 1×185% 1×1 Clean + Jerk70% 2+275% 2+280% 2+285% 2+2 Pause Squat60% 1×270% 1×175% 1×180% 2×1 Nautilus Ab3×15 (M) “All great achievements require time.” ~Maya Angelou

FUNCTIONAL FITNESSDeadlift3(L) 3(M) 3(MH) 3(H) 20 rounds for time:3 Devil Press 2×35/255 Pull-up7 Calorie Bike ___________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Deadlift5(L) 5(M) 5(MH) 5(H) Machine Squat12(M) 10(MH) 8(H) 3 rounds:80m Farmers Carry30 Sit-up80m Sled Pull Shuttle(rest 1:00 between rounds) __________________ COMPETITOR3 sets:10 Heel Elevated Goblet Squat10