CROSSFIT
Bench Press
6(L) 6(M) 6(MH) 6(H)
2 rounds for time:
500m Row
40 Sit-up
30 Shoulder to Overhead 75/55
20 Lateral Ball Slam 20/14
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STRONGFIT
Week 1 (3 week cycles)
Alt-Arm DB Bench Press
8(L) 8(M) 8(MH) 8(H)
(hold in the up position)
Alt-Arm Gorilla Rows
8(L) 8(M) 8(MH) 8(H)
(hold in the bottom position)
3 rounds:
No rest between exercises.
10 Machine Shoulder Press (M)
10 Machine Pullover (M)
10 Machine Dip (M)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Pec Deck (M)
15 Rear Delt Fly (M)
(alternate rounds with a partner)
Plank Hold
1x 1:00
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COMPETITOR
3 rounds for quality:
15/12 Calorie Row
8/5 Strict Chin-up
30 Flutter Kicks
20 Walking Lunges
Front Squat
65% 1×5
70% 1×5
75% 3×5
Sled Push
2 Waves:
80yd Shuttle 180/90
60yd Shuttle 225/135
40yd Shuttle 270/180
20yd Shuttle 315/225
Bench Press
50% 1×10
55% 1×10
60% 1×10
65% 2×10
For time:
2000m Row
200 Double Under
1000m Row
100 Double Under
4 rounds for quality:
15 Bulgarian Split Squat (each leg)
15 Reverse Hyper
15 Hip Thrust
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WEIGHTLIFTING
Power Snatch
60% 1×3
65% 1×3
70% 3×3
(based on Power Snatch 1RM)
Drop Snatch
50% 1×3
55% 1×3
60% 3×3
(based on Snatch 1RM)
Snatch Pull (floating)
70% 4×4
(based on Snatch 1RM)
Back Squat
50% 1×8
55% 1×8
60% 1×8
Leg Press
2×15 (M)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Bench Press
8(L) 5×5(M)
Barbell Incline Press
8(L) 5×5(M)
Pullover & Press
3×8 (M)
Floor Dumbbell Fly
3×8 (M)
Cross Body Hammer Curl
3×8 (M)
Machine Biceps Curl
2×12 (M)
Wrist Curl
2×15 (M)
“Nothing is a waste of time if you use the experience wisely.”
~Auguste Rodin
