CROSSFIT
4 rounds:
5 Weighted Pull-up
10 Seated Row
(rest as needed between rounds)
AMRAP 7:00
3-6-9-12-15-18-etc…
Power Clean 135/95
Burpee Over the Bar
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STRONGFIT
Cycle 5/Week 3
Deadlift
8(L) 5(M) 1(MH) 3(H)
Single-Arm Seated Row
8(L) 8(M) 8(H)
3 rounds:
No rest between exercises.
8 Tempo Supinated Pulldown
12 Biceps Curl
(alternate rounds with a partner)
Rear Delt Fly
3×15 (M)
Choose load:
80m Sled Pull Shuttle
20m Farmers Walk Shuttle
40m Farmers Walk Shuttle
60m Farmers Walk Shuttle
80m Farmers Walk Shuttle
80m Sled Pull Shuttle
(alternate shuttles with a partner)
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COMPETITOR
3 rounds for quality:
12 Banded Monster Walk (each way)
10 Bicycle Crunch (each side)
8 Cossack Squat (total)
:20 Weighted Wall Sit
Slow Snatch (:03 con/:03 ecc) + Tall Snatch + Sotts Press
3(2+2+5) with an empty barbell
Snatch + OH Squat + Snatch
80% 4(1+1+1)
Muscle Clean + Tall Clean
3(2+1) at a moderate load
Clean Pull + Hang Clean + Clean + Jerk
80% 2(1+1+1+1)
85% 2(1+1+1+1)
Clean & Jerk
87.5% 2×1
5 rounds for time:
200m Run
3 Rope Climb
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POWERBUILDING
Cycle 1/Week 3
Russian Kettlebell Swing
10(L) 10(M) 10(MH) 10(H)
Wide Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
Cable Seated Row
10(L) 10(M) 10(MH) 10(H)
Lying Side Shoudler Adduction
3×12 (M)
Prone Incline Rear Delt Fly
3×12 (M)
Back Extension
3 sets (pick reps)
Side Plank Hold
2x :30 (both sides)
“There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self.”
~Ernest Hemingway
