Staffed Hours: 7a-Noon
24hr Member Access
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FUNCTIONAL FITNESS
Deadlift
5-4-3-2-1
(make consistent increases)
For time:
30 Burpee Box Jump Over 24/20
30 Power Clean 135/95
30 Handstand Push-up
(partition anyhow)
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STRONGFIT
2 rounds: (very light)
12 Plate Circle (left)
12 Plate Circle (right)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Machine Incline Press
10(L) 10(M) 10(MH) 10(H)
Pullover
10(L) 10(M) 10(MH) 10(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Low Row
10(L) 10(M) 10(MH) 10(H)
10-20-30-20-10
Calorie Row
Push-up
Sit-up
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COMPETITOR
3 sets:
12 Press-up
8 Single-Leg Toes to Bar
4 Strict Pull-up
:15 Chin Over Bar Hold
Strict Pull-up
4x Max Reps
(rest as needed)
Barbell Bent Over Row
10(L) 8(M) 6(MH) 4(H)
(increase load from last week)
For time:
30 Burpee Box Get Over (40″)
30 Power Clean 185/125
30 Deficit Handstand Push-up 4/2″
(partition anyhow)
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POWERBUILDING
Front Pulldown
8(L) 8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Pullover
8(L) 8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Single-Arm Low Row
8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Magnum Pulldown
8(M) 2×8(H)
(increase heavy set by 10-20lbs a week, over 5 weeks)
Rear Delt Fly
4×15 (M)
Cable Curl
4×20 (M)
“I can calculate the motion of heavenly bodies, but not the madness of people.”
~Isaac Newton
