FUNCTIONAL FITNESS
DB Romanian Deadlift
15(L) 12(M) 10(MH) 8(H)
For time:
30 Burpee Box Jump Over 24/20
750/600m Row
20 Burpee Box Jump Over
500/400m Row
10 Burpee Box Jump Over
250/200m Row
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Leg Press
6(H) 12(MH) 25(M)
(start with a couple of warm-up sets)
Hip Thrust
12(M) 12(MH) 12(H)
For time:
40 Russian Kettlebell Swing
40m Walking Lunge
40 Russian Kettlebell Swing
Ab Wheel
3 sets (pick reps)
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COMPETITOR
Every 1:00 until failure…
Minute 1 – 1 Bar Muscle-up
Minute 2 – 1 Burpee Box Get Over
Minute 3 – 1 Thruster 135/95
Minute 4 – Rest
(+1 for each movement when you come back to it )
(if a movement fails, keep doing the other movements
until they fail – score is total number of reps )
Back Squat
10-8-6-4 (moderately heavy each set)
AMRAP 3:00
Pistol Squat (to a box)
3 sets:
12-15 Leg Extension
12-15 Reverse Lunge (each leg)
12-15 Standing Calf Raise
For time:
5000m Run/Row/Ski
(pick 2 machines and you must switch every 2:00)
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POWERBUILDING
Cycle 1/Week 2
Back Squat
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
(plan to increase weight of final set, each week)
Barbell Sit-up
5×5 (M)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
Tibia Raise
15(L) 15(M) 15(H)
“Man does not control his own fate. The women in his life do that for him.”
~Groucho Marx
