FUNCTIONAL FITNESS
Power Clean & Push Press
4(L) 3(M) 2(MH) 1(H)
For time:
40/32 Calorie Bike
60 Burpee
40/32 Calorie Bike
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single-Leg RDL
10 Stepdown (each leg)
:30 TKE (each leg)
For time:
21 Dumbbell Bench
9 Gorilla Row
15 Dumbbell Bench
15 Gorilla Row
9 Dumbbell Bench
21 Gorilla Row
For time:
21 Russian Kettlebell Swing
9 Dumbbell Pullover
15 Russian Kettlebell Swing
15 Dumbbell Pullover
9 Russian Kettlebell Swing
21 Dumbbell Pullover
For time:
21 Kettlebell Deadlift (two hands)
9 Calories on the Ski Erg
15 Kettlebell Deadlift (two hands)
15 Calories on the Ski Erg
9 Kettlebell Deadlift (two hands)
21 Calories on the Ski Erg
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COMPETITOR
3 sets:
12 Press-up
8 Single-Leg Toes to Bar
4 Strict Pull-up
:15 Chin Over Bar Hold
Weighted Pull-up
6(L) 6(M) 6(MH) 6(H)
Barbell Bent Over Row
2×12 (M)
3×8 (MH)
Front Squat
65% 5×6
For time:
30 Bar Muscle-up
60 Burpee Box Jump Over 24/20
*partition anyhow
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POWERBUILDING
Nautilus Pullover
10(L) 10(M) 10(H)
Flex Leverage Row
10(L) 10(M) 10(H)
Magnum Biangular Pulldown
10(L) 10(M) 10(H)
Wide Grip Cybex Row
3×15 (M)
Nautilus Rear Delt Fly
2×20 (M)
Rope Curl
2×20 (M)
“A friend is a gift you give yourself”.
~ Robert Louis Stevenson
