FUNCTIONAL FITNESS
Barbell Reverse Lunge
10(L) 8(M) 6(H) (each leg)
AMRAP 20:00
1000/800m Bike
20 Toes to Bar
20 DB Push Press 2×35/25
20 Box Jump Over 24/20
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STRONGFIT
Week 3
2 rounds:
10 Banded Good Morning
10 Air Squat
20 TKE
Deadlift
5(L) 5(M) 5(MH) 5(H) 5(MH)
10 rounds:
1:00 Row
:15 Rest
:30 Sit-up
:15 Rest
200m 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)
Power Clean + Clean + Jerk
1+1+1 (L), 1+1+1 (M), 1+1+1 (MH), 1+1+1 (H)
(start at 55% and make consistent increases)
Front Rack Reverse Lunge (each leg)
10(L) 8(M) 6(MH) 4(H)
(rest 2:00-3:00)
3 rounds:
10 Bulgarian Split Squat (each side)
15 GHD Sit-up
:30 Weighted Plank
(rest 1:00-2:00)
AMRAP 20:00
1000/800m Bike
20 Toes to Bar
20 Handstand Push-up
20 Box Jump Over 24/20
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POWERBUILDING
Cycle 1/Week 4
Dumbbell Romanian Deadlift
12(L) 10(M) 8(MH) 6(H)
Seated Row
12(L) 10(M) 8(MH) 6(H)
Pullover
12(L) 10(M) 8(MH) 6(H)
Wide Grip Pulldown
15(L) 12(M) 10(H)
Rear Delt Fly
3×15(M)
Cable Biceps Curl
3×15(M)
Ab Wheel
3 sets (pick reps)
“The difference between ordinary and extraordinary is that little extra.”
~Jimmy Johnson
