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SLEDS20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:80m Sled PULL Shuttle 180/135(alternate shuttles with a partner) 20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:80m Backwards Drag 90/45(alternate shuttles with a partner) […]

SLEDS“The Prowler Challenge”8 rounds:40m Sled Push (180/135)(rest 1:00) _________________________ WEIGHTLIFTINGCycle 1/Week 2Don’t exceed 75%Every 1:00 for 10:001 Snatch(nail every rep) Don’t exceed 75%Every 1:00 for 10:001 Clean & Jerk(nail every rep) Pause Squat (:02 in bottom)60% 1×365% 2×3 At a moderate load:Weighted Back Extension 10-10-10 “You can observe a lot by just watching.” ~Yogi Berra

CROSSFIT For load:Push Press 3-3-3-3-3(make consistent increases)  AMRAP 15:0060/48 Calorie Assault Bike (buy-in)-then in remaining time-8 Russian KB Swing 70/4424 Double Under8 Parallette Passthrough24 Double Under ___________________________________ STRONGFIT Dumbbell Romanian Deadlift 3×8 (M)  Machine Squat 3×10 (M)  AMRAP 8:008 Steps Walking Lunge 16 Russian Kettlebell Swing  Ab Wheel 3 sets (pick reps)  ____________________________________ COMPETITOR 3 rounds for quality:200m Row12 Renegade Row (total)8

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd Sled Push Shuttle 90/4580yd Sled Push Shuttle 40yd Sled Push Shuttle80yd Sled Push Shuttle 40yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  20yd Sled Push Shuttle 135/9040yd Sled Push

UPPER BODY3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc)8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Rear Delt Fly (:04 ecc)8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shouder Press8 Tempo Lateral Raise (:04 ecc)8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between

CROSSFIT3 rounds for quality:30 Bench Knees to Chest (total)20 Bench Scissor Kick (total)10 Bench Alt. Arm/Leg Touch (total) 5 rounds with a partner for time:200m Run6 Power Clean 135/95200m Run(alt. rounds with partner)___________________________STRONGFITCycle 4/Week 1Standing Shoulder Press10(L) 8(M) 6(H) 15(MH) 3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Lateral Raise8-12 Machine Dip(alternate rounds with a

CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for time:30/24 Calorie Assault Bike20 Toes to Bar10 Burpee(1:00 rest between rounds)_____________________STRONGFITCycle 4/Week 1Back Squat10(L) 8(M) 6(H) 15(MH) 3 rounds:No rest between exercises.12 Leg Press8 Romanian Deadlift(alternate rounds with a partner) 2 rounds:No rest between exercises.15 Leg Extension15 Hamstring Curl(alternate rounds with a partner) AMRAP 8:0010 Russian Kettlebell

CROSSFITFor load:Single-Arm DB Press 8-8-8-8-8*follow each set with 8 DB Bent Row For time:30 Pull-up500m Row21 Thruster 75/551000m Row21 Thruster500m Row30 Pull-up__________________________STRONGFITCycle 4/Week 1Bench Press10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band pull apart. “Rest Pause Sets”Dumbbell Incline Press 3 rounds:No rest between exercises.10 Dumbbell FlyAMRAP Push-up(alternate rounds with a partner) AMRAP 10:0010 Calorie

SLEDS4 rounds:40yd Backward Sled Drag 135/9040yd Sled Pull40yd Sled Push200yd Recovery Jog________________________WEIGHTLIFTINGSnatchBuild to Opener (approx. 92%) Clean & JerkBuild to Opener (approx. 92%) “Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance.”~Bruce Barton