CROSSFIT
Deadlift
8(L) 8(M) 5(MH) 5(H)
For total time:
12-9-6
Calorie Assault Bike
Thruster 95/65
Burpee Over Bar
(Rest 2:00)
6-9-12
Burpee Over Bar
Thruster
Calorie Assault Bike
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STRONGFIT
Cycle 2/Week 1
Deadlift
8(L) 8(M) 5(MH) 5(H)
(increase weight of last set each week)
Hip Thrust
15(M) 15(MH) 15(H)
5 rounds:
:30 Power Runner
1:30 Rest
15-12-9
Back Extension
Incline Sit-up
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COMPETITOR
2 rounds for quality:
2:00 Row
10 Jumping Bulgarian Split Squat (total)
15 Banded Side Step (each way)
20 Banded Kick Backs (total)
Clean + Hang Clean
Build to Heavy 1+1
80% of Heavy Set: 4-3-2-1 Squat Clean (touch & go)
(1:00 rest between touch & go sets)
Front Squat
2×5(L), 5(M), 5(MH), 5(H)
Deadlift
3 sets:
Max Unbroken Reps @ 70% (dead stop – no bounce)
(3:00 rest between sets)
For total time:
9-6-3
Calorie Assault Bike
Thruster 115/85
Burpee Over Bar
(Rest 2:00)
3-6-9
Burpee Over Bar
Thruster 115/85
Calorie Assault Bike
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POWERBUILDING
Cycle 2/Week 4 (deload)
Deadlift
35% 1×8
50% 1×8
60% 1×8
Rack Pull
3×3 (M)
Bent Barbell Row
3×8 (M)
Face Pull
3×15 (M)
2 rounds:
15 Reverse Hyper
Ab Wheel (pick reps)
“Doing nothing for others is the undoing of ourselves.”
~Horace Mann
