FUNCTIONAL FITNESS
Power Clean & Push Press
5(L) 5(M) 5(MH) 5(H)
AMRAP 21:00
3-6-9-12-15-18-21-24-etc…
*200m Run
Pull-up
Burpee
*start every round with 200m Run
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STRONGFIT
Week 3
“Tabata Bike”
8 rounds at medium intensity:
:10 Assault Bike
:20 Rest
5 rounds:
No rest between exercises.
8 Dumbbell Gorilla Row (two arm)
8 Dumbbell Power Clean
8 Dumbbell Thruster
8 Dumbbell Floor Press
8 Dumbbell Walking Lunge (4 each leg)
(alternate rounds with a partner)
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COMPETITOR
3 sets:
8 Banded Pistol Squat (total – alt. legs)
8 Straight Legged Deadlift
8 Windshield Wiper (total)
Clean & Jerk
Build to 1RM
Back Squat
Build to Heavy 1
~then~
Moderately Heavy 20
AMRAP 21:00
3-6-9-12-15-18-21-24-etc…
Calorie Ski
Pull-up
Calorie Row
Burpee
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POWERBUILDING
Cycle 2/Week 8
Deadlift
1×2 80%
1×1 85%
1×1 90%
Drop assistance work or:
Deficit Pause Deadlift (BK)
2×2 70%
Seated Row
8(L) 8(M) 8(H)
Lat Pulldown
8(L) 8(M) 8(H)
EZ Bar Curl
3×10 (M)
“Courage is a special kind of knowledge: the knowledge of how to fear what ought to be feared and how not to fear what ought not to be feared.”
~David Ben-Gurion
