CROSSFIT
For total reps:
Every 1:00 for 10:00
Handstand Push-up
(choose reps prior to start. unbroken)
For time:
64 Kettlebell Swing 53/35
32 Pull-up
48 Kettlebell Swing
24 Pull-up
32 Kettlebell Swing
16 Pull-up
16 Kettlebell Swing
8 Pull-up
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COMPETITOR
For quality:
2000m Assault Bike
30 Banded Pistol Squat (alt. legs)
30 Hanging Leg Lift Over (high)
Tempo Jerk Dip (:02 ecc) + Push Press + Push Jerk
75% 1+1+1
80% 1+1+1
85% 3(1+1+1)
(based on push press)
Front Squat
90% 4×2
For time:
21 Squat Snatch 95/65
42/34 Calorie Row
15 Squat Snatch
30/24 Calorie Row
9 Squat Snatch
18/14 Calorie Row
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STRONGFIT
Cycle 1/Week 1
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 Weighted Back Extension
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POWERBUILDING
Cycle 1/Week 3
Romanian Deadlift
4×8 (M)
Walking Lunge
4×8 (M) (steps each leg)
Leg Press
2×20 (M)
Reverse Hyper
2×20 (M)
Nautilus Ab
2×20 (M)
“I’m blind without my glasses.”
~Adam Ant
