FUNCTIONAL FITNESS
Deadlift
2(L) 2(M) 2(MH) 2(H)
3 rounds for total reps:
AMRAP 3:00
20/15 Calorie Bike
15 Pull-up
Max Wall Ball 20/14
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 3
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Deadlift
8(L) 6(M) 4(MH) 2(H)
Machine Squat
10(M) 8(MH) 6(H)
3 rounds:
80m Farmers Carry
30 Sit-up
80m Sled Pull Shuttle
(rest 1:00 between rounds)
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COMPETITOR
3 sets:
10 Heel Elevated Goblet Squat
10 Tempo GHD Sit-up -to parallel- (:03 eccentric)
10 DB Romanian Deadlift
For load:
Every 2:00 for 12:00 (6 rounds)
3 Power Clean + 1 Clean
Back Squat
80% 5×5
3 rounds for total reps:
AMRAP 3:00
20/15 Calorie Row
20 Toes to Bar
Max Wall Ball 20/14 -in remaining time-
(rest 1:00)
4 sets:
15-20 Hamstring Curl (each leg)
6-10 Hip Thrust
15 Standing Calf Raise (machine)
(rest 1:00 – 2:00)
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POWERBUILDING
Cycle 1/Week 7
Deadlift
45% 1×6
55% 1×5
65% 1×4
70% 1×2
80% 1×2
90% 1×2
Single-Arm Seated Row
12(L) 10(M) 8(MH) 6(H)
Single-Arm Pulldown
12(L) 10(M) 8(MH) 6(H)
Cable High Row
3×15 (M)
3 rounds:
15 H-Raise
15 Incline Dumbbell Curl
“The more we do, the more we can do.”
~William Hazlitt
