Happy Veterans Day!
(regular gym hours)
CROSSFIT
“Daniel”
For time:
50 Pull-up
400m Run
21 Thruster 95/65
800m Run
21 Thruster 95/65
400m Run
50 Pull-up
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STRONGFIT
Cycle 1/Week 2
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Leg Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
8 Russian Kettlebell Swing
8 Lat Pulldown
Rear Delt Fly
3×15
AMRAP 8:00
8 Weighted Sit-up
8 Back Extension
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COMPETITOR
3 rounds for quality:
10 DB Shoulder Scaption
10 DB Hammer Curl
10 Band Movements (standing twist, pulldown, good morning)
Jerk Dip + Push Press + Push Jerk
2+2+2(L) 2+2+2(M) 2+2+2(MH)
Front Squat
Build up to a Heavy set of 2
For time:
30 Burpee
400m Run
60 Push-up
400m Run
120 Air Squat
400m Run
60 Push-up
400m Run
30 Burpee
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POWERBUILDING
Cycle 1/Week 4 (deload)
Trap Bar Deadlift
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
(based on deadlift 1RM)
Cross Bench Pullover
2×15 (M)
Seated Row
2×15 (M)
Lat Pulldown
2×15 (M)
Rear Delt Fly
2×15 (M)
Ab Wheel
2 sets (pick reps)
“Mankind is made great or little by its own will.”
~Friedrich Schiller
