FUNCTIONAL FITNESS
4 rounds:
No rest between exercises.
6-8 Romanian Deadlift
12-15 Hamstring Curl
(alternate rounds with a partner)
For total reps:
4:00 Calorie Bike
3:00 Thruster 95/65
2:00 Push-up
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STRONGFIT
Week 3
2 rounds: (very light)
12 Plate Circle (left)
12 Plate Circle (right)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Machine Incline Press
10(L) 10(M) 10(MH) 10(H)
Pullover
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Low Row
10(L) 10(M) 10(MH) 10(H)
10-20-30-20-10
Calorie Row
Push-up
Sit-up
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COMPETITOR
2 rounds:
200m Run
10 Front Squat (empty bar)
10 V-up
Power Clean (barbell cycling)
6(L) 6(M) 2×6(MH)
Romanian Deadlift
8(L) 8(M) 8(MH)
3 rounds:
No rest between exercises.
12-15 Goblet Squat
12-15 Hip Thrust
(alt. rounds with partner)
3 rounds for total reps:
AMRAP 4:00
400m Run
30 Wall Ball 20/14
Max Calorie Row -in remaining time-
(1:00 rest between rounds)
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POWERBUILDING
With as little rest as possible:
50 Pullover
(use a weight that you can do for 12-15)
With as little rest as possible:
50 Wide Pulldown
(use a weight that you can do for 12-15)
With as little rest as possible:
50 Seated Row
(use a weight that you can do for 12-15)
With as little rest as possible:
50 Rear Delt Fly
(use a weight that you can do for 12-15)
With as little rest as possible:
50 Rope Biceps Curl
(use a weight that you can do for 12-15)
“To his dog, every man is Napoleon; hence the constant popularity of dogs.”
~Aldous Huxley
