FUNCTIONAL FITNESS
DB Romanian Deadlift
12(L) 10(M) 8(MH) 6(H)
*follow each set with 10 Goblet Squat
“Chief & Kong”
AMRAP 18:00
3 Power Clean 135/95
6 Handstand Push-up
9 Wall Ball Shot 20/14
12 Deadlift 135/95
15 Push-up
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STRONGFIT
Week 3
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
15(M) 12(MH) 10(H)
For time:
40m Walking Lunge
40 Russian Kettlebell Swing
40m Walking Lunge
Ab Wheel
3 sets (pick reps)
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COMPETITOR
On a conintuously running clock…
0:00 – 3:00
Max Unbroken HS Hold
3:00 – 6:00
Rest
Starting at 6:00 mark, for time:
50/40 Calorie Bike
25 Handstand Push-up
50 Toes to Bar
25 Handstand Push-up
50/40 Calorie Bike
3-Position Power Clean (Hips, AK, Floating)
60% 1+1+1
65% 1+1+1
70% 1+1+1
75% 2(1+1+1)
Clean Deadlift + Clean Pull + Clean High Pull
100% 4(2+1+1)
Back Squat
70% 2×8
75% 3×6
3 sets:
12-15 Leg Extension
12-15 Reverse Lunge (each leg)
12-15 Standing Calf Raise
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POWERBUILDING
Cycle 1/Week 3
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Romanian Deadlift
8(L) 8(M) 5(MH) 5(H)
Barbell Sit-up
5×5 (M)
Hamstring Curl
10(L) 10(M) 8(MH) 8(H)
Tibia Raise
15(L) 15(M) 15(H)
“It’s the steady, quiet, plodding ones who win in the lifelong race.”
~Robert W. Service
