FUNCTIONAL FITNESS
AMRAP 20:00
80 Double Under
40 Lunge
20 Parallette Pass Through
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Supinated Pulldown
15(L) 12(M) 10(MH) 8(H)
4 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Biceps Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
AMRAP 1:00
Push-up
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COMPETITOR
Power Clean + Clean
95% 3(1+1)
(% based off power clean)
Clean Deadlift
100% 3×5
Back Squat
2-2-2-2-2
4 sets:
8 DB Walking Lunge (each leg)
15 DB Romanian Deadlift
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POWERBUILDING
Post Testing Deload
Rest
“Whenever the work is itself light, it becomes necessary, in order to economize time, to increase the velocity.”
~Charles Babbage
