FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for total reps:AMRAP 2:0010 Burpee Box Step Over 24/2050 Double UnderMax Calorie Assault Bike(rest 1:00 between AMRAP’s) _______________________ STRONGFITWeek 22 rounds: (very light)15 Prone Incline Rear Delt Fly12 Supine Scaption12 H-Raise Bench Press8(L) 8(M) 8MH) 8(H) Barbell Bent Row8(L) 8(M) 8MH) 8(H) […]
SLEDS40m Farmers Carry (each)(3 person relay) 6 rounds:10m Sled Push(3 person relay) 40m Farmers Carry (each)(3 person relay) 5 rounds:20m Sled Push(3 person relay) 40m Farmers Carry (each)(3 person relay) 4 rounds:30m Sled Push(3 person relay) 40m Farmers Carry (each)(3 person relay) 3 rounds:40m Sled Push(3 person relay) 40m Farmers Carry (each)(3 person relay) _________________
FUNCTIONAL FITNESS*CF Open 25.2*For time:21 Pull-up42 Double Under21 Thruster 95/6518 Pull-up36 Double Under18 Thruster 115/7515 Pull-up30 Double Under15 Thruster 135/85 ________________ STRONGFITWeek 13 rounds: (very light)12 Banded Hip Flexion8 Single-Leg Hip Thrust4 Bullfrog Deadlift6(L) 6(M) 6(MH) 6(H) Leg Press15(L) 12(M) 10(MH) 8(H) Ab Wheel3 sets (pick reps) 6 rounds:40m Sled Pull(alternate rounds with a partner)
UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Single-Arm Front Pulldown12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H) Single-Arm Row12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Alt-Arm Dumbbell Curl12(L) 10(M) 8(MH) 6(H) Dumbbell Skull Crusher12(L) 10(M) 8(MH) 6(H) ____________________ WEIGHTLIFTINGPower Snatch70% 5×2 Snatch Grip Push Press4×4 (moderate load) Close Grip Bench Press60% 3×8 Lat
FUNCTIONAL FITNESS4 sets:8 Bench PressMax Rep Strict Pull-up(2:00 rest) 3 sets for time:2 rounds –6 Power Clean 135/953 Wall Walk-after both rounds-20/16 Calorie Assault Bike(2:00 rest between sets) ____________________ STRONGFITWeek 13 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction6 Tempo Ring Row (:04 ecc/:01 at top) Incline Bench Press8(L) 8(M) 8MH) 8(H) Pullover8(L) 8(M) 8MH)
FUNCTIONAL FITNESSBarbell Lunge10(L) 10(M) 10(MH) -each leg- AMRAP 20:005 Shuttle Run (2×25′ = 1)10 Single-Arm Devil Press 50/3515 Wall Ball 20/14 ____________________ STRONGFITWeek 13 rounds: (very light)20 TKE8 Stepdown4 Slow Mountain Climbers Back Squat8(L) 8(M) 8MH) 8(H) Machine Squat3×12 (M) Hamstring Curl3×12 (M) 30-20-10Steps Walking LungeRussian Kettlebell SwingSit-up ___________________ COMPETITOR10 rounds for time:5 Shuttle Run
FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for time:60 Double Under10 Toes to Bar _____________________ STRONGFITWeek 13 rounds: (very light)15 Prone Incline Rear Delt Fly12 Supine Scaption12 H-Raise Bench Press8(L) 8(M) 8MH) 8(H) Barbell Bent Row8(L) 8(M) 8MH) 8(H) Standing Shoulder Press8(L) 8(M) 8MH) 8(H) Lat Pulldown8(L) 8(M) 8MH)
SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. 200m Sled Pull 200m Farmers Carry _____________________ WEIGHTLIFTINGSnatchBuild to 1RM Clean & JerkBuild to 1RM “A man who fears suffering is already suffering from what he fears.” ~Michel de Montaigne
FUNCTIONAL FITNESS*CF Open 25.1* ___________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Romanian Deadlift12(L) 10(M) 8(MH) 6(H) Machine Squat12(L) 10(M) 8(MH) 6(H) Hip Thrust15(L) 12(M) 10(MH) 8(H) Barbell Sit-up12(L) 10(M) 8(MH) 6(H) 200m Farmers Walk ___________________ COMPETITOR*CF Open 25.1*(do at any point or save for Saturday) Clean & Jerk
UPPER BODY15-12-9Chest PressSupinate Pulldown(no rest) 15-12-9Overhead PressSeated Row(no rest) 15-12-9Machine PulloverMachine Biceps Curl(no rest) 15-12-9Pec DeckMachine Triceps Kickback(no rest) 21-15-9Rope Triceps PushdownRope Biceps Curl(no rest) ____________________ WEIGHTLIFTINGTesting SaturdayRest ____________________ POWERBUILDINGCycle 1/Week 1Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) Close Grip Bench Press8(L) 8(M) 8(MH) 8(H) Machine Shoulder Press12(L) 12(M) 12(H) Dumbbell Skull Crusher12(L) 12(M) 12(H) 3
