CROSSFIT
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
For time:
20 Front Squat 185/105
30 Box Jump 24/20
40 KBS 53/35
50 Wall Ball 20/14
__________________________
STRONGFIT
Cycle 1/Week 1
Romanian Deadlift + Shrug
5+5 (L)
5+5 (M)
5+5 (MH)
5+5 (H)
Machine Squat
8(L) 8(M) 8(H)
Hip Thrust
15(L) 15(M) 15(H)
Reverse Hyper
15(L) 15(M) 15(H)
3 rounds:
80m Farmers Walk
:30 Weighted Plank Hold
____________________________
COMPETITOR
10-8-6 for quality:
Single-Arm Overhead Squat (total)
Ring Push-up
KB Side Bend (each side)
2 rounds for time:
60 Double Under
40 Wall Ball 20/14
20 Box Jump Over 24/20
30 Double Under
20 Wall Ball
10 Box Jump Over
15 Double Under
10 Wall Ball
5 Box Jump Over
Tempo Front Squat (3:2:1:1)
55% 1×3
60% 1×3
65% 1×3
70% 1×3
Push Press (barbell cycling)
10-8-6-4-2
(increasing load)
_______________________________
POWERBUILDING
Cycle 4/Week 1
Trap Bar Deadlift (:10 hold on last rep)
40% 1×5
50% 1×5
60% 1×5
70% 1×5
Rack Pull (BK)
75% 2×3
Romanian Deadlift
8(L) 8(M) 8(H)
Hip Thrust
15(M) 15(MH) 15(H)
Russian Twist
20(M) 20(H)
“Nobody made a greater mistake than he who did nothing because he could do only a little.”
~Edmund Burke
