FUNCTIONAL FITNESS
4 rounds:
6-8 Machine Squat/Leg Press
12-15 Leg Extension
(alternate rounds with a partner)
For time:
30 Clean & Jerk 115/75
60 Burpee Over the Bar
90 Wall Ball 20/14
(partition anyhow)
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STRONGFIT
Week 3
2 rounds: (very light)
15 Lateral Raise
15 Front Raise
15 Rear Delt Fly
(alternate rounds with a partner)
Complete with as little rest as possible:
50 Chest Press
50 Wide Grip Lat Pulldown
50 Shoulder Press
50 Seated Row
(complete one exercise before moving to the next)
Complete with as little rest as possible:
15-12-9
Pec Deck
Rear Delt Fly
Complete with as little rest as possible:
21-15-9
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
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COMPETITOR
2 sets:
250m Ski
10 Strict Press (empty bar)
10 GHD Sit-up
Push Jerk (barbell cycling)
6(L) 6(M) 2×6(MH)
Incline DB Bench Press
8(L) 8(M) 8(MH)
3 sets:
10-12 DB Lateral Raise
15-20 Triceps Seated Kickback
(alt. sets with partner)
7 rounds for time:
3 Rope Climb
5 Burpee
7 Box Jump 24/20
(1:00 rest)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Back Squat
70% 1×3
75% 1×3
80% 1×2
85% 1×2
Side Plank Hold
2x :30 (both sides)
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POWERBUILDING
AMRAP 8:00
5 Bench Press at 60%
10 EZ Bar Preacher Curl
AMRAP 8:00
5 Weighted Dip (M)
10 Bisolator (M)
AMRAP 8:00
10 Machine Incline Press
15 Rope Cable Curl
AMRAP 8:00
15 Cable Fly
20 Triceps Pushdown
“There is no force so powerful as an idea whose time has come.”
~Everett Dirksen
