CROSSFIT
AMRAP 20:00
3 Wall Walk
6 Deadlift 225/155
12 Wall Ball 20/14
200m Run
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STRONGFIT
Week 2
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:
15 Calorie Assault Bike
(rest 1:00)
25 Calorie Assault Bike
(rest 2:00)
35 Calorie Assault Bike
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COMPETITOR
Pause Push Press (:02 Pause at Bottom)
12(L) 10(M) 8(MH) 6(H)
4 sets:
6-8 Tempo Strict Ring Dips
12-15 Double Dumbbell Prone Row
(rest 2:00)
For total time:
3 rounds –
7 Wall Facing Handstand Push-ups
300m Row
(rest 3:00)
3 rounds –
14 Handstand Push-ups
300m Row
(rest 3:00)
3 rounds –
21 Shoulder to Overhead 75/55
300m Row
3 sets:
15 Barbell Curls
15 Straight Bar Triceps Pushdowns
(1:00 rest)
15 DB Hammer Curls
15 Overhead Triceps Extensions
(1:00 rest)
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POWERBUILDING
Cycle 4/Week 1
Deadlift
35% 1×8
50% 1×3
60% 1×1
70% 1×1
80% 1×1
90% 1×1
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Prone Incline Rear Delt Fly
3×15 (M)
“Among the many values in life, I appreciate freedom most.”
~Haruki Murakami
