CROSSFIT
For load:
Every 1:00 for 10:00
1 Clean & Jerk
(increase 10/5lbs each round)
3 rounds for time:
20/15 Calorie Row
15 Thruster 95/65
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STRONGFIT
Week 1
2 rounds: (very light)
12 Single-Leg RDL
6 Slow Mountain Climber (each leg)
12 Step Down
Leg Press
15(L) 12(M) 10(MH) 8(H)
6 rounds:
40m Farmers Cary
12 Kettlebell Deadlift
40m Sled Push Shuttle
(alternate rounds with a partner)
3 rounds:
15 Ab Machine
:15 Side Plank (both sides)
15 Hip-up
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COMPETITOR
2 rounds:
1:00 Row
12 Reverse Lunge
10 Hamstring Floss
For load:
Every 1:00 until failure…
1 Power Snatch
(increase 10/5lbs each round)
For load:
Every 1:00 until failure…
1 Power Clean & Push Press
(increase 10/5lbs each round)
1.5 Back Squat
75% 2×5
80% 3×3
3 rounds for time:
25/20 Calorie Ski
20 Thruster 95/65
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POWERBUILDING
Cycle 1/Week 2
Deadlift
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×6
Linear T-Bar Row
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Nautilus Pullover
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Wide Pulldown
10(L) 10(M) 10(MH) 10(H)
(increase weight of final set weekly)
Rear Delt Fly
3×15 (M)
Flex Ab Machine
3×15 (M)
“Inspiration comes of working every day.”
~Charles Baudelaire
