FUNCTIONAL FITNESS
Push Jerk
3(L) 2(M) 1(MH) 1(H)
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Single-Leg RDL
6 Slow Mountain Climber (each leg)
12 Step Down
Trap Bar Deadlift
12(L) 10(M) 8(MH) 6(H)
AMRAP 6:00
40m Sled Push Shuttle
(alternate shuttles with a partner)
1:00 Plank Hold
AMRAP 6:00
40m Sled Pull Shuttle
(alternate shuttles with a partner)
1:00 Plank Hold
AMRAP 6:00
40m Backward Drag
(alternate shuttles 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)
75% 3(3+2)
Front Squat
6(L) 6(M) 3×6 (H)
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
3 rounds:
8 DB Lateral Raise
12 DB Curl
:30 Hollow Hold
(rest 1:00-2:00)
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POWERBUILDING
Testing
Deadlift
1RM
“Genius is the ability to put into effect what is on your mind.”
~F. Scott Fitzgerald
