CROSSFIT
Power Clean & Push Press
4(L) 4(M) 4(MH) 4(H)
“DJ Double A In the House”
9 rounds for time:
6 Deadlift 225/155
9 Wall Ball 20/14
25′ Plate Push 45/35
*whenever you feel like it, stop and change the song
______________________________
STRONGFIT
Week 3
2 rounds:
12 Banded Good Morning
8 Cossack Squat (over and back is one)
12 Back Extension
80m Farmers Carry
Every 1:00 for 10:00
Odd Min: 10 Russian Kettlebell Swing
Even min: 20 Sit-up
80m Farmers Carry
3 rounds:
No rest between exercies.
15 Hip Thrust
12 Single-Leg Hamstring Curl
(alternate rounds with a partner)
80m Farmers Carry
Side Plank Hold
3x :20 (both sides)
______________________________
COMPETITOR
2 rounds for quality:
200m Run
10 Alternating Arm Gorilla Row
10 Rear Delt Fly
10 Ring Push-up
For time:
25 Shuttle Run (2×25′ = 1)
50 Wall Ball 20/14
50 Toes to Bar
50 Wall Ball
25 Shuttle Run
Back Squat
5-5-5-5-5
Box Step-up
8-6-4 (each leg)
*10 Elevated Heel RDL after each set
_________________________
POWERBUILDING
Cycle 1/Week 4 (deload)
Seated Row
3×8 (M)
Deadlift
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×5
Rack Pull
2×3 (M)
:10 Isometric Pull
Bent Dumbbell Row
3×8 (M)
Prone Incline Rear Delt Fly
3×15 (M)
Sorenson Hold
2x :20
“Genius is one percent inspiration and ninety-nine percent perspiration.”
~Thomas Edison
