FUNCTIONAL FITNESS
Push Jerk
4(L) 3(M) 2(MH) 2(H)
AMRAP 7:00
3-6-9-12-15-etc…
Thruster 95/65
Pull-up
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STRONGFIT
Week 3
3 rounds:
250m Row
15 Nautilus Ab
Dumbbell Romanian Deadlift
15(L) 12(M) 10(MH) 8(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
2 rounds:
40m Suitcase Carry (Rt Hand)
40m Suitcase Carry (Lt Hand)
:30 Plank Hold
80m Farmers Carry
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Run
10 Slow Motion Mountain Climber (alternating legs)
20 Single-Leg V-up (alternating legs)
Power Clean + Push Press
70% 4(3+3)
Front Squat
4×5 (H)
(rest as needed)
AMRAP 7:00
3-6-9-12-15-etc…
Thruster 95/65
Pull-up
3 rounds:
8 DB Lateral Raise
12 DB Curl
:30 Hollow Hold
(rest 1:00-2:00)
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POWERBUILDING
Cycle 3//Week 4
Deadlift
80% 1×1
90% 1×1
85% 1×1
Front Pulldown
3×8(M)
Pullover
3×8(M)
Single-Arm Seated Row
3×8(M)
Ab Wheel
2 sets (pick reps)
“You don’t lead by pointing and telling people some place to go. You lead by going to that place and making a case.”
~Ken Kesey
