CROSSFIT
3 rounds:
8 Box Step Down (each leg)
8 Single-Leg RDL (each leg)
AMRAP 15:00
15 Wall Ball 20/14
15 Push-up
30 Double Under
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STRONGFIT
Week 3
8 rounds:
:10 Bike
:20 Rest
Partner Hamstring Curl
3×8 (constant resistance)
Tempo Bulgarian Squat (:04 ecc)
3×8 (0)
Single-Leg Glute Bridge
3×8 (both sides)
Tempo Leg Extension (:04 ecc)
3×8 (M)
Weighted Plank Hold
3x :30 (M)
2 rounds: (pick reps)
Standing Calf Raise
Tibialis Raise (dorsiflexion)
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COMPETITOR
For quality:
250m Ski
500m Assault Bike
250m Row
-Banded Stretches-
Deadlift
70-80% 5×5
3 rounds:
10 Reverse Hyper (MH)
20m Sled Push (MH)
For total reps:
Minutes 0:00 – 10:00 (AMRAP)
1 Legless Rope Climb
10 Push-up
Minutes 10:00 – 15:00
Rest
Minutes 15:00 – 25:00 (AMRAP)
3 Bar Muscle-up
30 Double Under
Bench Press
75-85% 5×3
2 rounds each for distance:
6:00 Max Distance Row
(6:00 rest)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Every 1:00 for 10:00
2 Power Clean at 70%
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Pallof Press
3x :20 (both sides)
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POWERBUILDING
Cycle 1/Week 1
Back Squat
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Walking Lunge
3×10 (M)
Staggered RDL
3×10 (M) (both legs)
3 rounds:
No rest between exercises.
20 Donkey Calf Raise
20 Tibia Raise
Med Ball Sit-up
3×15 (M)
“The wise does at once what the fool does at last.”
~Baltasar Gracian
