FUNCTIONAL FITNESS
Power Clean & Push Press
5(L) 4(M) 3(MH) 2(H)
AMRAP 10:00
5 Pull-up
10 Push-up
20 Double Under
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STRONGFIT
Week 3
5 rounds for calories
:20 Ski Erg
:40 Rest
Single-Leg RDL
3×8 (0) (each leg)
Trap Bar Deadlift
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercises.
8-12 Machine Incline Press
12-15 Cable Fly (high pully)
12-15 Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Lat Pulldown
12-15 Rear Delt Fly
12-15 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
3 sets:
8 Banded Pistol Squat (total – alt. legs)
8 Straight Legged Deadlift
8 Windshield Wiper (total)
Power Clean (barbell cycling)
21-15-9 (unbroken)
Thruster
5(L) 5(M) 5(MH) 5(H)
AMRAP 8:00
4 Bar Muscle-up
8 Handstand Push-up
24 Double Under
3 sets:
10 Seated Row
15 Biceps Curl
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POWERBUILDING
Nautilus Pullover
12(L) 12(M) 12(H)
Flex Leverage Row
12(L) 12(M) 12(H)
Magnum Biangular Pulldown
12(L) 12(M) 12(H)
Wide Grip Cybex Row
2×20 (M)
Nautilus Rear Delt Fly
2×20 (M)
Rope Curl
2×20 (M)
“Progress would be wonderful – if only it would stop.”
~Robert Musil
