FUNCTIONAL FITNESS
4 rounds:
No rest between exercises.
6-8 Machine Squat/Leg Press
12-15 Leg Extension
(alternate rounds with a partner)
6 rounds for time:
5 Clean & Jerk 135/95
7 Burpee Over Bar
9 Wall Ball Shot 20/14
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STRONGFIT
2 rounds: (very light)
15 H-Raise
15 Single-Arm Pullover
15 Lying Side Adduction
Dumbbell Bench Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
Machine Incline Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
For time:
15-12-10-8
Calorie Ski Erg
Biceps Curl
Push-up
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COMPETITOR
2 sets:
250m Ski
10 Strict Press (empty bar)
10 GHD Sit-up
Push Jerk (barbell cycling)
8(L) 8(M) 2×8(MH)
Incline DB Bench Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12-15 DB Lateral Raise
15-20 Triceps Seated Kickback
(alternate rounds with a partner)
20 rounds for time:
1 Rope Climb
2 Burpee
3 Box Jump 24/20
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
100% 4×3
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 1×1
90% 2×1
Oblique Crunch
2 sets (pick reps)
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POWERBUILDING
Deload Week
Bench Press
70% 1×2
75% 1×2
80% 2×2
Seated Row
3×8 (M)
Neutral Grip Pulldown
3×10 (M)
3 rounds:
No rest between exercises.
12 H-Raise
12 Incline Dumbbell Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rope Pushdown
15 Face Pull
15 Rope Biceps Curl
(alternate rounds with a partner)
“Real firmness is good for anything; strut is good for nothing.”
~Alexander Hamilton
