FUNCTIONAL FITNESS
Power Clean & Push Press
3(L) 3(M) 3(MH) 3(H)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Romanian Deadlift
12(L) 10(M) 8(MH) 6(H)
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
Barbell Sit-up
12(L) 10(M) 8(MH) 6(H)
200m Farmers Walk
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COMPETITOR
Clean & Jerk (barbell cycling)
10(L) 10(M) 10(MH)
(unbroken, touch & go)
Every 2:00 for 10:00
3 Clean & Jerk *starting at 60%*
Back Squat
Build to Heavy 3
-then-
80% of Heavy 3: 3×6
“Open 19.1”
AMRAP 15:00
19 Wall Ball 20/14
19 Calorie Row
3 sets:
10 Leg Extension
15 Hamstring Curl (each leg)
2 rounds for quality:
15 GHD Sit-ups (:03 pause at parallel)
:30 Weighted Plank
(rest as needed)
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POWERBUILDING
Cycle 1/Week 7
Back Squat
70% 1×5
80% 1×5
90% 1×5
85% 1×5
75% 1×5
Deadlift
65% 1×2
75% 1×2
85% 1×2
80% 1×2
70% 1×2
Barbell Shrug
10(L) 10(M) 10(MH) 10(H)
Barbell Sit-up
5×5 (increase weight weekly)
“You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.”
~Chuck Yeager
