FUNCTIONAL FITNESS
Deadlift
6(L) 6(M) 6(MH) 6(H)
“Kelly Light”
3 rounds for time:
400m Run
30 Box Jump 24/20
30 Wall Ball 20/14
__________________
STRONGFIT
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
:30 Wall Sit
21-15-9
No rest between exercises.
Leg Press
Leg Extension
(alternate rounds with a partner)
1 round:
80m Sled Pull Shuttle
20m Farmers Carry Shuttle
60m Sled Pull Shuttle
40m Farmers Carry Shuttle
40m Sled Pull Shuttle
60m Farmers Carry Shuttle
20m Sled Pull Shuttle
80m Farmers Carry Shuttle
(alternate shuttles with a partner)
2 rounds:
15 Back Extension
:45 Plank Hold
(alternate rounds with a partner)
_________________
COMPETITOR
3 sets:
15 Banded Crunch
12 Split Jump (total)
10 Banded Good Morning
“Olivia”
For time:
9-7-5
Squat Clean 185/125
Bar Muscle-up
Barbell Reverse Lunge
16(L) 12(M) 8(H)
For time:
150/120 Calories (you pick the machine)
(1:00 on / 1:00 off until finished)
_________________
POWERBUILDING
Cycle 2/Week 2
Deadlift
2×5 70%
Deficit Deadlift
3×3 55%
Dumbbell Bent Row
3×10 (M)
Lat Pulldown
3×10 (M)
Alt-Arm Dumbbell Curl
3×10 (M)
“I look for what needs to be done. After all, that’s how the universe designs itself.”
~R. Buckminster Fuller
