CROSSFIT
Thruster
3-2-2-1-1-1
(make consistent increases)
2 rounds for time:
30 Wall Ball Shot 20/14
30 Pull-up
30 Box Jump 24/20
30 Push-up
30 Kettlebell Swing 53/35
30 Sit-up
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STRONGFIT
Cycle 6/Week 1
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
21-15-9
Russia Kettlebell Swing
Lat Pulldown
Rear Delt Fly
3×15 (M)
Farmers Walk
3x 80yd Shuttle
(alternate shuttles with a partner)
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COMPETITOR
3 rounds for quality:
30yd KB OH Carry (2xKB)
10 Hanging Leg Lift Over
5 Med Ball Squat Clean
Front Squat
75-85% 6×3 (1:30 rest between sets)
Deadlift
6(L) 6(M) 6(MH) 6(H)
For time:
30/24 Calorie Assault Bike
20 Burpee Box Jump Over 30/24
10 DBall Over the Shoulder 150/100
*FULL SEND – SPRINT*
Skill Work (Ring Muscle-ups)
15-20 Hollow Rock to Box Press
15-20 Banded Ring Turnover (low rings)
15-20 Muscle Downs
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POWERBUILDING
Cycle 3/Week 1
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
80% 3×1
Rack Pull
3(M) 3(MH) 3(H)
Bent Dumbbell Row
6(L) 6(M) 6(MH) 6(H)
Rear Delt Fly
3×15 (M)
2 rounds:
No rest between exercises.
15 Back Extension
15 Nautilus Ab
(alternate rounds with a partner)
“Good advice is always certain to be ignored, but that’s no reason not to give it.”
~Agatha Christie
