FUNCTIONAL FITNESS
Push Jerk
4(L) 4(M) 4(MH) 4(H)
For time:
50-40-30-20-10
Double Under
Sit-up
Double Under
Calorie Row
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STRONGFIT
Week 1
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
3 rounds: (warm-up)
200m Run
24 Dead Bug (12 each side)
10 Single-Arm Overhead Reverse Lunge (5 each side)
Jerk
85% 5×1
Narrow Grip Bench Press
65% 2×8
75% 3×6
(rest as needed)
For time:
50-40-30-20-10
Double Under
Sit-up
Double Under
Calorie Row
3 rounds:
10 Shoulder Press
15 Face Pull
20 Triceps Pushdown
(rest 1:00-2:00)
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POWERBUILDING
Cycle 3//Week 2
Deadlift
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
Front Pulldown
12(L) 10(M) 8(MH) 6(H)
Pullover
12(L) 10(M) 8(MH) 6(H)
Single-Arm Seated Row
12(L) 10(M) 8(MH) 6(H)
Ab Wheel
3 sets (pick reps)
“Happiness is a choice that requires effort at times.”
~Aeschylus
