August

CROSSFITStrict Pull-upEvery 2:00 for 10:00Max Unbroken Pull-up (use assistance to get 7+) With a partner for time:Every 2:00 until you get 120 Toes to Bar.50 Double Under (share work anyhow)AMRAP Toes to Bar -in remaining time- ________________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Supinated Pulldown12(L) 10(M) 8(H) 15(MH) 3 […]

CROSSFITBarbell Lunge6(L) 6(M) 6(MH) 6(H) -each leg- For time:40 Power Clean 135/9580 Burpee Over the Bar160 Air Squat(partition anyhow) _____________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL15 TKE Front Foot Elevated Split Squat15(0) 12(L) 10(M) 8(MH)(dumbbell in opposite hand of leg working) Single-Leg Hip Thrust15(0) 12(L) 10(M) 8(MH) Standing Calf Raise“Rest Pause

CROSSFITDB Bench Press6(L) 6(M) 6(MH) 6(H) For time:400m Run21 DB Push Press (2xDB) 50/3521 Calorie Row400m Run15 DB Push Press15 Calorie Row400m Run9 DB Push Press9 Calorie Row ____________________ STRONGFITWeek 22 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt-Arm Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) Alt-Arm Gorilla Row8(L) 8(M) 8(MH) 8(H) 3

SLEDS8 rounds::10 Sled Push:20 Rest 8 rounds::10 Sled Pull:20 Rest 8 rounds::10 Backward Drag:20 Rest ______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch + 1 Drop Snatch 1 Overhead Squat At a moderate load:Every 1:00 for 10:001 Power Clean + 2 Push Press + 1 Jerk Pause Squat60% 3×3 Plank Hold3x :30 “To

CROSSFITDeadlift8(L) 8(M) 8(MH) 8(H) For total calories:Every 2:00 for 20:00 (10 rounds)5 Pull-up10 Wall Ball 20/14Max Calorie Row _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) AMRAP 20:0010 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack Walk10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing10m Front Rack Walk10 Kettlebell

UPPER BODY4 rounds:No rest between exercises.8 Chest Press8 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Machine Dip12 Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.15 Lateral Raise15 Triceps Pushdown(alternate rounds with a partner) Rear Delt

CROSSFITFor total reps:Every 2:00 for 10:00Strict Pull-upMax Unbroken Pull-up (use assistance to get 6+) For time:150 Double Under1 Mile Run50 Toes to Bar(partition anyhow) ______________________ STRONGFITWeek 23 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Supinated Pulldown12(L) 10(M) 8(H) 15(MH) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Lateral Raise8-12 Dip(alternate rounds with a

CROSSFITBarbell Lunge8(0) 8(L) 8(M) 8(MH) AMRAP 12:0012/9 Calorie Assault Bike9 Deadlift 225/15512/9 Calorie Assault Bike9 Thruster 95/65 ___________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL15 TKE Front Foot Elevated Split Squat15(0) 12(L) 10(M) 8(MH)(dumbbell in opposite hand of leg working) Single-Leg Hip Thrust15(0) 12(L) 10(M) 8(MH) Standing Calf Raise“Rest Pause Sets” 3

CROSSFITDB Bench Press8(L) 8(M) 8(MH) 8(H) For total time:4 rounds:12 DB Snatch 50/3515 Burpee Over Dumbbell(1:00 rest between rounds)-then-200m Farmer Carry 2×53/35 ______________________ STRONGFITWeek 23 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt-Arm Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) Alt-Arm Gorilla Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8-12 Incline Press8-12

SLEDS5 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle200m Recovery Jog(alternate shuttles with a partner) _________________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch + 1 Drop Snatch At a moderate load:Every 1:00 for 10:001 Power Clean + 1 Push Press + 1 Jerk Pause Squat55% 3×3 Plank Hold3x :30 “Tolerance