CROSSFIT
For load:
Bent Barbell Row 8-8-8-8-8
*follow each set with 15 rear delt fly
For time:
30-20-10
Wall Ball 20/14
Calorie Row
Burpee Over Rower
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STRONGFIT
Cycle 6/Week 2
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(MH) 8(H)
9-15-21
Russia Kettlebell Swing
Lat Pulldown
Rear Delt Fly
3×15 (M)
Farmers Walk
200yd Farmers Walk
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COMPETITOR
3 rounds for quality:
600-400-200m Row
10 Single-Arm DB Thruster (5 each arm)
:20 Hollow Body Hold
For load:
Behind the Neck Jerk 3-2-1-1-1
(make consistent increases)
Front Squat
80-90% 4×3
(rest 2:00 between sets)
For time:
10-20-30
Toes to Bar
Hang Power Clean 135/95
Bar Facing Burpee
4 rounds for quality:
AMRAP 1:30
20/16 Deficit Push-up 45/25
Max HS Hold (freestanding)
(1:30 rest between AMRAPs)
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POWERBUILDING
Cycle 3/Week 2
Deadlift
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 1×3
Rack Pull
2(M) 2(MH) 2(H)
Bent Dumbbell Row
6(L) 6(M) 6(MH) 6(H)
Rear Delt Fly
3×15 (M)
2 rounds:
15 Back Extension
15 Nautilus Ab
“If you love your job, you haven’t worked a day in your life.”
~Tommy Lasorda
