CROSSFIT
For load:
1.5 Deadlift 3-3-3-3
10 rounds for calories + reps:
1:00 Row
:15 Rest
:30 Single-Arm DB Snatch 50/35
:15 Rest
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STRONGFIT
Cycle 1/Week 1
Deadlift
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10 db shrug.
3 rounds:
10 Lat Pulldown (M)
10 Rear Delt Fly (M)
10 Bent Row (M)
(alternate rounds with a partner)
Back Extesnion
2×12 (0)
4 rounds:
40yd Sled Pull (M)
80yd Farmers Carry (M)
(alternate rounds with a partner)
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COMPETITOR
COMPETITOR
3 rounds for quality:
8 Bent Over DB Row (each arm)
8 Single-Arm Pulldown (each arm)
Tall Snatch + Snatch Balance + OH Squat
5(1+1+1)
Snatch
Build to Heavy 8 (touch & go)
Deadlift
4-4-2-2-2
*follow each set with 5 Seated Box Jump
4 rounds for time:
15 Toes to Bar
50 Double Under
15 Burpee to 6″ Reach
50 Double Under
15 Chest to Bar Pull-up
(rest 2:00 between round)
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POWERBUILDING
Cycle 3/Week 1
Deadlift
65% 15 sets of 1
(rest 1:00 between sets)
Lift Off (1″ off ground)
1x :10 Hold (M)
Dumbbell Bent Row
6(L) 6(M) 6(MH) 6(H)
*increase weight of last set each week.
3 rounds:
No rest between exercises.
10 Barbell Shrug (M)
20 Band Pull Apart
(alternate rounds with a partner)
2 rounds:
12 Back Extension (L/M)
:30 Weighted Plank Hold (MH)
(alternate rounds with a partner)
“Courage is being scared to death… and saddling up anyway.”
~John Wayne
~John Wayne
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