FUNCTIONAL FITNESS
Deadlift
4×6
*follow each set with 10 Leg Press
AMRAP 20:00
20 Wall Ball 20/14
20 Push-up
20 Box Jump Over 24/20
20 Russian KB Swing 70/44
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STRONGFIT
Week 1
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(H)
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swing
Goblet Squat
3 rounds:
250m Row
25 Sit-up
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COMPETITOR
3 sets:
10 DB Romanian Deadlift
10 DB Hang Muscle Clean
10 DB Front Squat
Power Clean + Clean
60% 2+1
65% 2+1
70% 2+1
75% 2(1+1)
Back Squat
75% 3×4
80% 2×3
For total time:
1500/1200m Ski
-then-
3 rounds –
25 Wall Ball 20/14
10 Clean & Jerk 135/95
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POWERBUILDING
Cycle 1/Week 3
Good Morning
8(L) 8(M) 8(MH) 8(H)
MAG Wide Pulldown
4×15 (M)
Nautilus Pullover
4×15 (M)
MAG Mid Cable Row
4×15 (M)
Prone Incline Rear Delt Fly
4×15 (M)
Cable Biceps Curl
4×15 (M)
“All things are difficult before they are easy.”
~Thomas Fuller
