CROSSFIT
Deadlift (not touch & go)
10(L) 10(M) 10(MH) 10(H)
*follow each set with 10 Goblet Squat
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*10 Wall Balls 20/14 after every set
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STRONGFIT
Week 3
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:
35 Calorie Assault Bike
(rest 2:00)
25 Calorie Assault Bike
(rest 1:00)
15 Calorie Assault Bike
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COMPETITOR
3 sets:
:30 Side Plank (each side)
15 Banded Pilaf Press (:01 Pause)
:30 KB Bottoms Up Waiter Hold (each side)
Bench Press
55% 1×10 (WOD Pace)
65% 5×5 (controlled pace – no bouncing)
For time:
21-18-15
Burpees to 6″
Chest to Bar Pull-ups
-then-
12-9-6
Devil Press 2×50/35
Bar Muscle-ups
3 sets:
12 DB Skull Crushers
12 DB Cross Body Hammer Curls
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POWERBUILDING
Cycle 4/Week 2
Deadlift
35% 1×8
50% 1×3
60% 1×1
70% 1×1
80-85% 1×5
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)
“The greater the effort, the greater the glory.”
~Pierre Corneille
