FUNCTIONAL FITNESS
Incline Bench Press
10(L) 8(M) 6(MH) 4(H)
3 rounds for total reps:
AMRAP 6:00
400m Run
25 Burpee
Max Rope Climb
(rest 2:00 between AMRAP’s)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Banded Good Morning
8 Slow Mountain Climber (each leg)
:20 Wall Sit
4 rounds:
10 Belt Squat
10 Russian Kettlebell Swing
(alternate rounds with a partner)
4 rounds:
10 Steps Walking Lunge (each leg)
10 Hamstring Curl
(alternate rounds with a partner)
4 rounds:
15 Standing Calf Raise
15 Tibia Raise
(alternate rounds with a partner)
200m Farmers Carry
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COMPETITOR
3 sets:
8 Prone Incline Plate Raise
8 Plank KB Shoulder Drag (each side)
8 DB Pullover
Push Jerk
5(L) 5(M) 5(MH) 5(H)
Every 1:00 for 12:00
Even – Strict Pull-up (unbroken set)
Odd – Strict Dip (unbroken set)
3 rounds for total reps:
AMRAP 7:00
800m Run
30 Burpee
Max Rope Climb
(rest 3:00 between AMRAP’s)
3 rounds:
10 Bench Press
15 Triceps Pushdown
(alternate rounds with a partner)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
80% 3×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 2×3
Close Grip Bench Press
5-5-3-3-3
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POWERBUILDING
Leg Press
12(L) 12(M) 12(H)
Belt Squat
12(L) 12(M) 12(H)
Leg Extension
3×15 (M)
Standing Calf Raise
3×15 (M)
Back Extension
2×15 (M)
Nautilus Ab
2×15 (M)
“All the great things are simple, and many can be expressed in a single word: freedom, justice, honour, duty, mercy, hope.”
~Winston Churchill
