CROSSFIT
Power Clean & Push Press
3(L) 3(M) 3(MH) 3(H)
“Mighty Mia”
For time:
50 Thruster 75/55
40 Toes to Bar
30 Burpees Over the Bar
20 Hang Power Clean 75/55
10 Wall Walk
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Cliimber
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
2 rounds:
15 Back Extension
Ab Wheel (pick reps)
Complete with as little rest as possible:
80m Sled Pull Shuttle
80m Farmers Walk
60m Sled Pull Shuttle
60m Farmers Walk
40m Sled Pull Shuttle
40m Farmers Walk
20m Sled Pull Shuttle
20m Farmers Walk
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COMPETITOR
2 rounds for quality:
200m Run
10 Alternating Arm Gorilla Row
10 Rear Delt Fly
10 Ring Push-up
For time:
6-5-4-3-2-1-2-3-4-5-6
Thrusters 135/95
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull-ups
Romanian Deadlift
12(L) 10(M) 8(H)
*20yd Sled Push after each set (HEAVY)
35-45 minutes of Zone 2 Cardio
Row/Run/Ski/Bike
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POWERBUILDING
Cycle 2/Week 1
Seated Row
8(L) 8(M) 8(MH) 8(H)
Deadlift
35% 1×8
50% 1×5
55% 1×3
65% 1×1
75% 1×5
Rack Pull
3(M) 3(MH) 3(H)
:10 Isometric Pull
Bent Dumbbell Row
8(M) 8(MH) 8(H)
Prone Incline Rear Delt Fly
3×15 (M)
Sorenson Hold
2x :20
“Take everything easy and quit dreaming and brooding and you will be well guarded from a thousand evils.”
~Amy Lowell
