CROSSFIT
Power Clean & Push Press
4(L) 4(M) 4(MH) 4(H)
“Danielle’s Dream”
For time:
30 Pull-up
1:00 Forearm Plank
15 DB Thruster (2xDB) 50/35
1000m Row
15 DB Thruster (2xDB)
1:00 Forearm Plank
30 Pull-up
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STRONGFIT
Week 2
2 rounds:
12 Banded Good Morning
8 Cossack Squat (over and back is one)
12 Back Extension
80m Farmers Carry
Every 1:00 for 10:00
Odd Min: 15 Russian Kettlebell Swing
Even min: 20 Sit-up
80m Farmers Carry
3 rounds:
No rest between exercies.
15 Hip Thrust
12 Single-Leg Hamstring Curl
(alternate rounds with a partner)
80m Farmers Carry
Side Plank Hold
3x :20 (both sides)
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COMPETITOR
For quality:
2500m Bike
-Banded Stretches-
2 rounds for quality:
2 Wall Pike to Hollow (middle of wall walk – :03 hollow)
5 Russian Push-up
10 Plank Shoulder Tap
For time:
120 Double Under
30 Thruster 95/65
60 Crossover Jump Rope
30 Thruster
120 Double Under
Every 2:00 for 10:00 (5 rounds)
6 Deadlift starting at 50%
*make consistent increases each round
2 rounds for time: (record both 5k’s)
5000m Assault Bike
800m Recovery Jog
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POWERBUILDING
Cycle 1/Week 3
Deadlift
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Dumbbell Bent Row
3×10 (M)
Dumbbell Pullover
3×10 (M)
Neutral Grip Lat Pulldown
3×10 (M)
Face Pull
3×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
:30 Wt Plank Hold
(alternate rounds with a partner)
“When you choose your friends, don’t be short-changed by choosing personality over character.”
~W. Somerset Maugham
