FUNCTIONAL FITNESS
4 rounds:
6-8 Romanian Deadlift
12-15 Hamstring Curl
For time:
21-15-9
Deadlift 185/125
Thruster 75/55
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STRONGFIT
4 rounds:
:30 Assault Bike (slow)
:30 Assault Bike (medium)
:30 Ab Machine
AMRAP 25:00
7 Trap Bar Deadlift
40m Sled Push Shuttle
250m Row
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
200m Run
10 Front Squat (empty bar)
10 V-up
Power Clean (barbell cycling)
8(L) 8(M) 2×8(MH)
Romanian Deadlift
8(L) 8(M) 2×8(H)
3 rounds:
10-12 Goblet Squat
10-12 Hip Thrust
(alt. sets with partner)
For time:
21-15-9
Deadlift 225/155
Thruster 95/65
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POWERBUILDING
Deload Week
Pause Deadlift (:02 an inch of ground)
6 sets of 2 (L/M)
Barbell Bent Row
3×8 (M)
Nautilus Single-Arm Pulldown
3×10 (M)
Nautilus Multi-Biceps
3×12(M)
Ab Wheel
3 sets (pick reps)
“The greater the obstacle, the more glory in overcoming it.”
~Moliere
