CROSSFIT
Barbell Reverse Lunge (each leg)
6(L) 6(M) 6(H)
3 rounds for time:
1000/800m Bike
21 Push-up
15 Box Jump Over 24/20
9 Front Squat 95/65
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STRONGFIT
Week 3
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:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pilaf Press + Rotation (each side)
Snatch (any type – barbell cycling)
12(L) 10(M) 8(MH) 6(H)
Back Squat
65% 1×6
70% 3×6
3 sets:
8 Reverse Lunge (alternating legs)
12 Leg Extension
3 rounds for time:
1000/800m Bike
21 Box Jump Over 24/20
15 Handstand Push-up
9 Overhead Squat 95/65
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POWERBUILDING
Cycle 1/Week 4 (deload)
Deadlift
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 2×4
Single-Arm Row
3×12(M)
Dumbbell Pullover
3×12(M)
Behind the Neck Pulldown
3×12(M)
Face Pull
3×15 (M)
Nautilus Ab Machine
30(M)
“A fool thinks himself to be wise, but a wise man knows himself to be a fool.”
~William Shakespeare
