CROSSFIT
Deadlift (increase from last week)
8(L) 8(M) 2×8(H)
AMRAP 8:00
8 Toes to Bar
8 Single-Arm Devil Press 50/35
8 Box Jump Over 24/20
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STRONGFIT
Week 2
2 round:
80m Sled Pull Shuttle
20m Farmers Carry
60m Sled Pull Shuttle
40m Farmers Carry
40m Sled Pull Shuttle
60m Farmers Carry
20m Sled Pull Shuttle
80m Farmers Carry
(alternate rounds with a partner)
3 rounds: (pick reps)
Ab Wheel
Back Extension
Russian Twist
:15 Side Plank Hold (both sides)
(increase reps weekly)
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pallof Press + Rotation (each side)
3-Position Clean (Hips, Above Knee, Floor)
60% 1+1+1
65% 2(1+1+1)
70% 3(1+1+1)
Front Squat
70% 1×6
75% 1×4
80% 4×4
AMRAP 8:00
8 Toes to Bar
8 Single-Arm Devil Press 50/35
8 Box Jump Over 24/20
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POWERBUILDING
Cycle 3/Week 1
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 2×4
Linear T-Bar Row
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Single-Arm Low Row
8(L) 8(M) 8(MH) 8(H)
Prone Incline Rear Delt Fly
4×15(M)
Ab Wheel
2 sets (pick reps)
“You cannot escape the responsibility of tomorrow by evading it today.”
~Abraham Lincoln
