FUNCTIONAL FITNESS
Bench Press
6(L) 6(M) 6(MH) 6(H)
For time:
800m Run
30 Burpee
30 Pull-up
400m Run
20 Burpee Box Jump (20″)
20 Pull-up
200m Run
10 Devil Press 2×35/25
10 Pull-up
_________________
STRONGFIT
Week 1
3 rounds:
1:00 Assault Bike
:15 Rest
:15 Side Plank Hold (Rt)
:15 Side Plank Hold (Lt)
:15 Rest
Deadlift
5(L) 5(M) 5(MH) 5(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
“Death by Sled”
2 rounds: (alternate rounds with a partner)
Min 1: 10m Sled Push
Min 2: 20m Sled Push
Min 3: 20m Sled Push
Min 4: 40m Sled Push
Min 5: 50m Sled Push
(continue until you fail to complete distance in time.)
___________________
COMPETITOR
3 rounds: (warm-up)
200m Run
24 Dead Bug (12 each side)
10 Single-Arm Overhead Reverse Lunge (5 each side)
Jerk Dip + Jerk
70% 2(2+2)
75% 3(2+1)
Bench Press
80% 2×6
85% 3×4
For time:
400m Run
30 Burpee
30 Pull-up
400m Run
20 Burpee Box Jump 24/20
20 C2B Pull-up
400m Run
10 Devil Press 2×50/35
10 Bar Muscle-up
3 rounds:
10 DB Kelso Shrug
12 Seated Arnold Press
15 Band External Rotation (each arm)
(rest 1:00-2:00)
________________
POWERBUILDING
Cycle 2/Week 4 (deload)
Deadlift
45% 1×3
55% 1×3
65% 1×3
60% 1×3
50% 1×3
Front Pulldown
3×8(M)
Pullover
3×8(M)
Single-Arm Seated Row
3×8(M)
Ab Wheel
3 sets (pick reps)
“The ultimate judge of your swing is the flight of the ball.”
~Ben Hogan
