CROSSFIT
“Grettel”
10 rounds for time:
3 Clean & Jerk 135/95
3 Burpee Over the Bar
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STRONGFIT
Week 1
Suitcase Hold
2x :30 (both sides)
15-12-9
Kettlebell Swing
Pullover
Tempo Seated Row (:04 ecc)
8(L) 8(M) 8(H)
Tempo Leg Press (:04 ecc)
8(L) 8(M) 8(H)
15-12-9
Kettlebell Swing
Pullover
Side Plank Hold
2x :20 (both sides)
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COMPETITOR
For quality:
3:00 Ski Erg
2:00 Row
1:00 Assault Bike
-Banded Stretches-
3 rounds for time:
21 Calorie Row
15 Chest to Bar Pull-up
9 Thruster 135/95
Every 2:00 for 8:00
Power Snatch
75% 1×2
80% 1×2
85% 2×1
Every 2:00 for 8:00
Power Clean & Push Jerk
75% 1×2
80% 1×2
85% 2×1
For quality:
Every 1:00 for 10:00
Odd – Straight Leg Sit-up (:30)
Even – Toes to Bar (unbroken)
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POWERBUILDNG
Transition Cycle
Dumbbell RDL
3×12 (M)
Hip Thrust
3×15 (M)
Single-Arm Row
3×12 (M)
Cable Seated Row
3×15 (M)
Rear Delt Fly
3×15 (M)
Back Extension
3×15 (M)
Side Plank Hold
2x :30 (both sides)
“You must learn from the mistakes of others. You can’t possibly live long enough to make them all yourself.”
~Sam Levenson
