FUNCTIONAL FITNESS
Snatch
3(L) 3(M) 3(MH) 3(H)
AMRAP 15:00
50/40 Calorie (pick machine)
50 Burpee to Plate
50 KB Swing 53/35
Max Calorie (pick machine)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Leg RDL
6 Slow Mountain Climber (each leg)
12 Step Down
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
AMRAP 6:00
40m Sled Push Shuttle
(alternate shuttles with a partner)
1:00 Plank Hold
AMRAP 6:00
40m Sled Pull Shuttle
(alternate shuttles with a partner)
1:00 Plank Hold
AMRAP 6:00
40m Backward Drag
(alternate shuttles with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Run
10 Slow Motion Mountain Climber (alternating legs)
20 Single-Leg V-up (alternating legs)
Power Clean + Push Press
75% 2(3+2)
80% 3(2+2)
Front Squat
8(L) 8(M) 2×8(H)
(rest as needed)
AMRAP 15:00
50/40 Calorie Bike
50 Burpee to Plate
50 KB Swing 53/35
Max Calorie Bike
3 rounds:
8 DB Lateral Raise
12 DB Curl
:30 Hollow Hold
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POWERBUILDING
Cycle 1/Week 1
Deadlift
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Puldown
(alternate rounds with a partner)
Cable High Row
4×12(M)
Cable Seated Row
4×15(M)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Bisolator
(alternate rounds with a partner)
“Welcome to the jungle”
~Axl Rose
