CROSSFIT
4 rounds:
5 Weighted Pull-up
10 Seated Row
(rest as needed between rounds)
AMRAP 9:00
3-6-9-12-15-etc…
Toes to Bar
Clean & Jerk 115/75
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STRONGFIT
Cycle 6/Week 2
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Cable Seated Row
3×15 (M)
3 rounds:
No rest between exercises.
12 Back Extension
15 Nautilus Ab
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Assault Bike
12 Biceps Curl
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COMPETITOR
2 rounds for quality:
10 Banded Monster Walk (each way)
10 Bicycle Crunch (each side)
10 Cossack Squat (total)
:20 Weighted Wall Sit
Slow Snatch (:03 con/:03 ecc) + Tall Snatch + Sotts Press
3(2+2+5) with an empty barbell
Snatch + OH Squat + Snatch
70% 3(1+1+1)
Hang Muscle Clean + Muscle Clean
3(1+2) at a moderate load
1 Clean Pull + 1 Hang Clean + 1 Clean + 1 Jerk
Build to 70%
AMRAP 9:00
3-6-9-12-15-etc…
Toes to Bar
Clean & Jerk 135/95
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POWERBUILDING
Cycle 2/Week 1
Trap Bar Deadlift
8(L) 8(M) 1(MH) 8(H)
(increase weight of final set each week)
Dumbbell Bent Row
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Supinated Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
(increase weight of final set each week)
Seated Row
3×15 (M)
Seated Dumbbell Rear Delt Fly
3×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
:30 Plank Hold
(alternate rounds with a partner)
“I just love working hard. I love being part of a team; I love working toward a common goal.”
~Tom Brady
