CROSSFIT
Dumbbell Bench Press
10(L) 10(M) 10(MH) 10(H)
*Follow each set with 12 Bent DB Row
For time:
9-12-15-12-9
Wall Ball 20/14
Toes to Bar
Wall Ball
Burpee to 6″
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STRONGFIT
Week 2
3 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row (slow)
Alt Arm Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Dumbbell Bent Row (single-arm)
8(L) 8(M) 8(MH) 8(H)
9-12-15 (decreasing load)
No rest between exercises.
Chest Press
Lat Pulldown
9-12-15 (decreasing load)
No rest between exercises.
Decline Press
Pullover
9-12-15-12-9
No rest between exercises.
Ski Erg
Knees to Elbows
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COMPETITOR
For quality:
1000m Assault
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
Burgener Warm-up
*Snatch Warm-up*
3 rounds:
9-15-21-27
Calorie Ski/Row
*follow each round with a 200m run.
(rounds start every 12:00)
Hang Snatch (AK)
60% 1×2
65% 1×2
70% 1×2
75% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 2×3
5 rounds for distance:
:30 Assault Bike (fast pace)
1:30 Assault Bike (easy pace)
(1:00 rest)
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WEIGHTLIFTING
Cycle 2/Week 2
Snatch
70% 2×3
75% 3×2
Snatch Pull
90% 2×3
100% 3×2
Back Squat
70% 2×3
75% 2×3
Reverse Hyper
2×20 (M)
Side Plank Hold
3x:20 (both sides)
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POWERBUILDING
TESTING
Bench Press
Build to a 1RM
Incline Bench Press
Build to a 1RM
PUMP
3 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
Biceps Curl 21’s
-7 reps bottom half
-7 reps top half
-7 reps full range of motion
“Eagles come in all shapes and sizes, but you will recognize them chiefly by their attitudes.”
~E. F. Schumacher
