CROSSFIT
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-up
Even min: 8 Bent Barbell Row
*start every minute with 20 double under.
(choose reps prior to start. unbroken)
7 rounds for time:
1 Rope Climb
3 Power Clean 135/95
9 Calorie Assault Bike
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STRONGFIT
Cycle 3/Week 1
Deadlift
6(L) 6(M) 6(MH) 6(H)
3 rounds:
No rest between exercises.
12 Leg Press
15 Kettlebell Swing
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Hamstring Curl
15 Hip Thrust
(alternate rounds with a partner)
3 rounds:
250m Row
Ab wheel (pick reps)
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COMPETITOR
12-9-6 for quality:
Sotts Press (empty bar)
Strict Toes to Bar
*start each set with 200m Ski Erg
5 rounds for time:
15 Shoulder to Overhead 95/65
12 Chest to Bar Pull-up
9 Power Clean 95/65
Every 1:00 for 6:00
2 Power Snatch (working up to 80%)
Every 1:00 for 6:00
2 Power Clean & Push Jerk (working up to 80%)
Back Squat
4(L) 3(M) 2(MH) 1(H)
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POWERBUILDING
Cycle 3/Week 1
Romanian Deadlift
8(L) 8(M) 8(MH) 8(H)
Tempo Lat Pulldown (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Face Pull
3×15 (M)
Rear Delt Fly
3×15 (M)
3 rounds:
No rest between exercises.
15 Hip Thrust
:30 weighted Plank Hold
(alternate rounds with a partner)
“Formula for success: rise early, work hard, strike oil.”
~J. Paul Getty
