August

UPPER BODYMachine Shoulder Press8×8 (M)(keep rest under :30) Upright Row8×8 (M)(keep rest under :30) Bench Dip8×8 (M)(keep rest under :30) Plate Raise8×8 (M)(keep rest under :30) Triceps Pushdown8×8 (M)(keep rest under :30) _____________________________ WEIGHTLIFTINGRest _____________________________ POWERBUILDNGCycle 2/Week 1Close Grip Bench Press (neutral)8(L) 8(M) 8(MH) 8(H)(increase weight of final set, each week) Axle Bar Shoulder Press8(L) […]

CROSSFITBent Over Dumbbell Row10(L) 10(M) 10(MH) 10(H)*follow each set with 15 band pull apart 10 rounds for time:200m Run10-9-8-7-6-5-4-3-2-1 of…Handstand Push-upKB Swing 53/35 ___________________________ STRONGFITWeek 32 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press 4 rounds:No rest between exercises.8 Shoulder Press12 Lateral Raise(alternate rounds with a partner) 4 rounds:No rest between exercises.8 Chest Press12

CROSSFITDumbbell Bulgarian Split Squat6(L) 6(M) 6(MH) 6(H)*follow each set with 8 med ball hamstring curl 3 rounds for time:20 Box Jumps 24/2015 Front Squat 135/9510 Burpee Pull-up _____________________________ STRONGFITWeek 32 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge 3 rounds:No rest between exercises.10 Back Squat12 Russian Kettlebell Swing(alternate rounds with a

SLEDS3 rounds:20m Sled Push Shuttle 135/9020m Sled Push Shuttle20m Sled Push Shuttle40m Sled Push Shuttle40m Sled Push Shuttle80m Sled Pull Shuttle80m Farmers Carry 70/44(alternate shuttles with a partner)_________________________________- WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 2×2 Clean + Jerk70% 2+275% 1+180% 1+185% 2(2+2) Incline Sit-up2 sets (pick reps) “You must change in order to survive.” ~Pearl Bailey

CROSSFITDumbbell Romanian Deadlift8(L) 8(M) 8(MH) 8(H)*follow each set with 8 heel elevated goblet squat 5 rounds for time:12 Thruster 95/6521 KB Swing 53/35 __________________________ STRONGFITWeek 22 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Farmers Carry5x20m (increasing load)(use carry handles) 3 rounds:No rest between exercises.10 Seated Row15 Rear Delt Fly(alternate rounds with a

UPPER BODYMachine Shoulder Press10(L) 8(M) 6(H) 15(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH) Machine Dip10(L) 8(M) 6(H) 15(MH) EZ Bar Curl10(L) 8(M) 6(H) 15(MH) EZ Bar Skull Crusher10(L) 8(M) 6(H) 15(MH) Lateral Raise4×12 (M) 4 rounds:No rest between exercises12 Cable Biceps Curl15 Cable Triceps Pushdown(alternate rounds with a partner) ________________________________ WEIGHTLIFTINGRest ________________________________ POWERBUILDINGDeload WeekClose Grip Bench

CROSSFITBent Over Dumbbell Row12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band pull apart For time:21 Toes to Bar21 Burpee400m Run15 Toes to Bar15 Burpee400m Run9 Toes to Bar9 Burpee400m Run ___________________________ STRONGFITWeek 22 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press 4 rounds:No rest between exercises.8 Shoulder Press12 Lateral Raise(alternate rounds with a

CROSSFITBulgarian Split Squat8(L) 8(M) 8(MH) 8(H)*follow each set with 8 med ball hamstring curl For time:35 Wall Ball 20/14100 Double Under50 DB Snatch 50/35100 Double Under35 Wall Ball _____________________________ STRONGFITWeek 22 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge 3 rounds:No rest between exercises.10 Back Squat12 Russian Kettlebell Swing(alternate rounds with

CROSSFITIncline Dumbbell Bench Press12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band biceps curl 4 rounds for total reps:AMRAP 4:0021/15 Calorie Row15 Hand Release Push-up9 Box Jump Over 24/20Max Pull-ups in remaining time(1:00 Rest between AMRAPs) ______________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption 4 rounds:No rest between exercises.10 Bench