FUNCTIONAL FITNESS
Deadlift
5(L) 5(M) 2×5(H)
For time:
50/40 Calorie Ski
30 Burpee Box Jump Over 24/20
50/40 Calorie Bike
30 Devil Press 2×35/25
50/40 Calorie Row
30 Burpee
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STRONGFIT
Week 2
2 rounds: (very light)
12 Hamstring Floss
12 Back Extension
:15 Side Plank Hold (both sides)
Trap Bar Deadlift
12(L) 10(M) 8(MH) 6(H)
Chest Supported Row
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
AMRAP 8:00
80m Sled Pull Shuttle
80m Farmers Carry
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COMPETITOR
2 rounds:
250/200m Row
12 Curtsy Lunge (each leg)
8 Banded Pilaf Press + Rotation (each side)
Hang Clean + Clean
70% 1+1
75% 2(1+1)
80% 3(1+1)
Front Squat
75% 1×5
80% 1×3
85% 1×1
87.5% 2×4
For time:
50/40 Calorie Ski
30 Burpee Box Jump Over 24/20
50/40 Calorie Bike
30 Devil Press 2×35/25
50/40 Calorie Row
30 Burpee
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POWERBUILDING
Testing
Deadlift
1RM
Chin-up (body weight)
Max Reps
“How beautiful it is to excel, and the goodness of giving from your heart.”
~Robert Mondavi
