FUNCTIONAL FITNESS
DB Bench Press
10(L) 8(M) 6(MH) 4(H)
*follow each set with 10 DB Curl
No rest between AMRAP’s
AMRAP 7:00
30 Toes to Bar
30 Burpee
Max Calorie Row
AMRAP 5:00
20 Toes to Bar
20 Burpees
Max Calorie Row
AMRAP 3:00
10 Toes to Bar
10 Burpees
Max Calorie Row
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Dumbbell Bent Shrug
Complete with as little rest as possible:
50 Chest Press
Complete with as little rest as possible:
50 Wide Grip Lat Pulldown
Complete with as little rest as possible:
50 Shoulder Press
Complete with as little rest as possible:
50 Seated Row
For time:
30 Sit-up
50 Calorie Row
30 Sit-up
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COMPETITOR
8 rounds for time:
25/20 Calorie Assault Bike
50′ Front Rack DB Walking Lunge 2×35/25
(2:00 rest)
Power Snatch + Hang Snatch
75% 2(3+1)
80% 3(2+1)
(% based on power snatch 1RM)
Snatch Deadlift + Snatch Pull + Snatch High Pull
105% 4(3+2)
Front Squat
75% 2×6
80% 3×4
3 sets:
8-12 Straight Legged Deadlift
8-12 Leg Extension
4 rounds for time:
500m Row
(1:1 rest)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
105% 2×2
Back Squat
70% 1×5
75% 1×5
80% 1×5
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 4
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(H)
Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Incline Dumbbell Curl
4×15 (M)
Reverse Grip Triceps Pushdown
4×15 (M)
“The awareness of our own strength makes us modest.”
~Paul Cezanne
