CROSSFIT
5 rounds:
3 Close Grip Bench Press + 3 Bench Press
(make consistent increases)
AMRAP 4:00
4 Thruster 95/65
4 Russian Kettlebell Swing 53/35
(rest 4:00)
AMRAP 5:00
5 Push Press 115/75
5 Pull-up
(rest 5:00)
AMRAP 6:00
6 Toes to Bar
6 Burpee
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STRONGFIT
Cycle 1/Week 2
Close Grip Bench Press + Bench Press
4+4 (L)
4+4 (M)
4+4 (MH)
4+4 (H)
3 rounds:
No restbetween exercises.
8-12 Pec Deck
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No restbetween exercises.
12-15 Plate Raise
12-15 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
15-12-9 or quality:
Reverse Hyper
Elevated Heel Pistol Squat (alt. legs)
Single-arm/Single-Leg V-up (total)
For time:
21-15-9
Power Clean 115/85
Burpee Over Bar
Back Squat
65% 1×10
70% 1×8
75% 3×6
4 rounds:
8 Good Morning (increasing load)
:20 Weighted Plank (increasing load)
“Flight Simulator”
For time:
5-10-15-20-25-30-35-40-45-50
Double Under (unbroken)
*OPTIONAL BODYBUILDING*
Lower Body
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 3×2
Snatch Pull
100% 3×3
Back Squat
50% 1×3
60% 1×3
70% 1×3
80% 1×3
Nordic Curl
3 sets (pic reps)
Incline Sit-up
3 sets (pic reps)
__________________________
POWERBUILDING
Cycle 4/Week 2
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Sling Shot Bench Press
90% 2×3
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
Cable Row
4×15 (M)
Rear Delt Fly
4×15 (M)
~Moliere
