CROSSFIT
Power Clean
4(L) 4(M) 4(MH) 4(H)
AMRAP 12:00
12 Deadlift 225/155
15 Toes to Bar
18 Wall Ball 20/14
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STRONGFIT
Week 1
4 rounds:
No rest between exercises.
6 Trap Bar Deadlift
6 Vertical Jump
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Leg Press (M)
15 Hip Thrust (M)
(alternate rounds with a partner)
AMRAP 9:00
9 Calorie Assault Bike
9 Knees to Elbows
9 Calorie Assault Bike
9 Back Extension
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COMPETITOR
3 rounds for quality:
200m Run
15 Med Ball Squat Clean
10 Banded Pistol Squats to Bench
5 Strict Toes to Bar
Back Squat
55% 1×8
60% 1×8
65% 2×8
Backwards Sled Drag
2 Waves:
80yd Shuttle 135/45
60yd Shuttle 180/90
40yd Shuttle 225/135
20yd Shuttle 270/180
(try and go unbroken, rest as neeeded between shuttles)
Power Clean
70% 5×3 -touch & go-
2 rounds for time:
400m Run
25 Overhead Squat 95/65
400m Run
25 Burpee Box Jump 24/20
4 rounds for quality:
12 Leg Extension
8 Leg Press
12 Leg Curl
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POWERBUILDING
Cycle 2/Week 4 (deload)
Bent Barbell Row
8(L) 3×8(M)
Deadlift
8(L) 3×5(M)
Front Pulldown
3×8 (M)
Rear Delt Fly
3×12(M)
Leg Press
2×12(M)
Nautilus Ab
2×20(L)
“Old age and sickness bring out the essential characteristics of a man.”
~Felix Frankfurter
