CROSSFIT
For total reps:
Every 1:00 for 10:00
Toes Through Rings
(choose reps prior to start. unbroken)
For total reps:
AMRAP 3:00
3 Deadlift 225/155
3 Burpee Over the Bar
3:00 to complete 3 rope climb
AMRAP 3:00
6 Deadlift 185/125
6 Burpee Over the Bar
3:00 to complete 3 rope climb
AMRAP 3:00
9 Deadlift 135/95
9 Burpee Over the Bar
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STRONGFIT
Cycle 1/Week 3
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:
5 Tempo Reverse Hyper (:05 eccentric)
10 Supine Ring Row
15 Band Movements (standing twist, pulldown, good morning)
For load:
Every 1:00 for 10:00
1 Snatch
(working up to 90% at most)
Front Squat
60% 1×10
70% 1×6
80% 2×2 (:02 pause at bottom)
For time:
30 Chest to Bar Pull-up
60/48 Calorie Assault Bike
30 Chest to Bar Pull-up
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POWERBUILDING
Cycle 2/Week 1
Trap Bar Deadlift
50% 1×10
60% 1×8
70% 1×6
Cross Bench Dumbbell Pullover
4×12 (M)
3 rounds:
No rest between exercises.
12 Lat Pulldown
12 Rear Delt Fly
12 Seated Row
(alternate rounds with a partner)
3 rounds:
80yd Farmers Walk (MH)
(alternate rounds with a partner)
2 rounds:
15 Back Extension (M)
Ab Wheel (pick reps)
(alternate rounds with a partner)
“There’s no such thing as simple. Simple is hard.”
~Martin Scorsese
