FUNCTIONAL FITNESS
AMRAP 6:00
3 Power Snatch 95/65
9/6 Calorie Bike
15 Double Under
(rest 3:00)
AMRAP 6:00
3 Clean & Jerk 135/95
9 Box Jump 24/20
15 Air Squat
(rest 3:00)
AMRAP 6:00
3 Deadlift 185/125
9 Toes to Bar
15 Wall Ball Shots 20/14
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STRONGFIT
Week 1
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:
40m Walking Lunge
40 Russian Kettlebell Swing
40m Walking Lunge
Ab Wheel
3 sets (pick reps)
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COMPETITOR
Clean
Build to 1RM
Back Squat
Build to 1RM
40 rounds for time:
1 Power Clean 155/105
3 Toes to Bar
5 Bar Facing Burpee
(alternate rounds with partner. 20 each.)
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POWERBUILDING
Cycle 1/Week 1
Back Squat
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 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
12(L) 12(M) 12(H)
(plan to increase weight of final set, each week)
“In a start-up company, you basically throw out all assumptions every three weeks.”
~William Lyon Phelps
