CROSSFIT
AMRAP 7:00
50/40 Calorie Assault Bike (buy-in)
-then-
9 Power Cleans 95/65
21 Double Unders
(Rest 3:00)
AMRAP 5:00
35/28 Calorie Assault Bike (buy-in)
-then-
6 Power Cleans 115/75
21 Double Unders
(Rest 3:00)
AMRAP 3:00
20/16 Calorie Assault Bike
-then-
3 Power Cleans 135/95
21 Double Unders
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STRONGFIT
Week 2
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Dumbbell Kickstand Squat
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Leg Extension
15 Leg Press
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
20 Reverse Hyper
:30 Weighted Plank Hold
(alternate rounds with a partner)
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COMPETITOR
20:00 Zone 2 Cardio
2 rounds for total reps + calories:
AMRAP 7:00
10-15-20-25-etc...
Calorie Row
Bear Hug DBall Carry (yards) 100/80
Calorie Assault Bike
(Rest 3:00)
AMRAP 7:00
10-15-20-25-etc…
Sled Push (yards) 90/45
Calorie Ski
Farmer Carry (yards) 70/53
(Rest 3:00)
20:00 Zone 2 Cardio
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WEIGHTLIFTING
Pause Jerk (:02 in split)
70% 2×3
75% 2×3
Power Clean
60% 2×3
70% 3×2
Push Press
2×3 70%
2×3 75%
2×3 80%
Close Grip Bench Press
35% 1×8
50% 1×5
60% 1×3
70% 2×5
Overhead Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 4/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
80-85% 1×5
1/4 Squat
90% 1×3
100% 2×3
Pause Squat
65% 1×3
Nautilus Ab
3×20 (M)
“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.”
~Arnold Bennett
