CROSSFIT
Barbell Reverse Lunge
Every 2:00 for 10:00
10 Barbell Reverse Lunges
(make consistent increases each set)
For time:
50 Double Unders
15 Thrusters 95/65
40 Double Unders
12 Thrusters
30 Double unders
9 Thrusters
20 Double Unders
6 Thrusters
10 Double Unders
3 Thrusters
_______________________
STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
Stagger Stance RDL
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Hamstring Curl
15 Hip Thrust
(alternate rounds with a partner)
Russian Kettlebell Swing
15(L) 12(M) 10(MH) 8(H)
For time:
35 Calorie Assault Bike
(rest 2:00)
25 Calorie Assault Bike
(rest 1:00)
15 Calorie Assault Bike
_______________________
COMPETITOR
AMRAP 18:00
6-4-2-6-4-2-etc…
Bench Press 225/155
3-2-1-3-2-1-etc…
Rope Climb
4 sets:
10 Triceps Rope Pushdowns
10 Straight Bar Cable Curls
3 sets:
10 DB Rolling Skull Crushers
10 DB Spider Curls
For time:
50 Double Under
21 KB Swing 53/35
40 Double Under
18 KB Swing
30 Double under
15 KB Swing
20 Double Under
12 KB Swing
10 Double Under
9 KB Swing
_________________________
POWERBUILDING
Deload
Deadlift
35% 1×8
50% 1×3
60% 1×1
70-75% 1×5
Dumbbell Bent Row
3×8 (M)
Pullover
3×8 (M)
Wide Grip Pulldown
3×12 (M)
Prone Incline Rear Delt Fly
3×15 (M)
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
~Will Durant
