CROSSFIT
Bench Press
5(L) 5(M) 5(MH) 5(H)
3 rounds for total reps:
0:00-2:00 to complete:
250m Row
AMRAP Handstand Push-up
2:00-4:00 to complete:
250m Row
AMRAP Ring Dip
4:00-6:00 to complete:
250m Row
AMRAP Push-up
(rest 2:00 between rounds)
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STRONGFIT
Cycle 2/Week 1
Bench Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 15 band pull apart.
3 rounds:
No rest between exercises.
8-12 Incline Dumbbell Press
8 Tempo Dumbbell Fly (:04 ecc)
8-12 Machine Dip
(alternate rounds with a partner)
Alternate rounds with a partner:
8-7-6-5-4-3-2-1
EZ Bar Overhead Triceps Extension
EZ Bar Biceps Curl
(don’t set the bar down)
3 rounds for total reps:
AMRAP Toes to Bar
AMRAP Ab Wheel
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
12 Single-Arm DB Squat Snatch (alt. arms)
9 Kick Sit (each side)
6 Strict Toes to Bar
3 rounds for time:
8-6-4 Devil Press (2x DB) 50/35
*30 Double Under after each set
(2:00 rest between rounds)
Snatch From Blocks (AK)
2 Waves:
3(L) 2(M) 1(MH) 1(H)
Back Squat
75% 4×5
10 rounds for time:
200m Row
(:30 rest between rounds)
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WEIGHTLIFTING
Snatch
2 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Snatch Pull
100% 3×3
Back Squat
50% 1×3
60% 1×3
70% 1×3
80% 1×1
90% 1×3
Nordic Curl
2 sets (pic reps)
Incline Sit-up
2 sets (pic reps)
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POWERBUILDING
Cycle 4/Week 4 (deload)
Bench Press
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
Pause Bench Press
60% 1×1
65% 1×1
70% 1×1
Sling Shot Bench Press
85% 2×2
Seated Row
8(L) 8(M) 8(MH)
Cross Body Hammer Curl
3×8 (M)
Rear Delt Fly
2×15 (M)
“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”
~Thomas Paine
