FUNCTIONAL FITNESS
Deadlift
3(L) 3(M) 2×3(H)
4 rounds for total reps:
AMRAP 4:00
500/400m Row
12 Box Jump Over 24/20
Max Rep KB Swing 53/35 -in remaining time-
(rest 1:00)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Hamstring Floss
12 Back Extension
:15 Side Plank Hold (both sides)
Trap Bar Deadlift
10(L) 8(M) 6(MH) 4(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
3 rounds: (warm-up)
200m Run
24 Dead Bug (12 each side)
10 Single-Arm Overhead Reverse Lunge (5 each side)
Every 2:00 for 12:00 (6 rounds)
2 Clean + 1 Jerk
(start at 55% and make consistent increases)
Front Squat
70% 4×6 (:03 eccentric)
(rest 2:00-3:00)
3 rounds:
10 Single-Leg Romanian Deadlift (each side)
15 GHD Sit-up
:30 Weighted Plank
(rest 1:00-2:00)
4 rounds for total reps:
AMRAP 4:00
500/400m Row
15 Box Jump Over 24/20
Max Rep KB Swing 53/35 -in remaining time-
(rest 1:00)
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POWERBUILDING
Cycle 1/Week 1
Dumbbell Romanian Deadlift
4×12(M)
Seated Row
4×12(M)
Pullover
4×12(M)
Wide Grip Pulldown
3×15(M)
Rear Delt Fly
3×15(M)
Cable Biceps Curl
3×15(M)
Ab Wheel
3 sets (pick reps)
“Freedom is the right to tell people what they do not want to hear.”
~George Orwell
