FUNCTIONAL FITNESS
For time:
750/600m Row
(2:30 rest)
750/600m Row
5 rounds for total reps:
AMRAP 2:00
10 Burpee to 6″ Reach
15 KB Swing 5/35
Max Calorie Bike
(rest 1:00 between AMRAP’s)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Bench Press
5(L) 5(M) 5(MH) 5(H) 8(MH)
Standing Shoulder Press
5(L) 5(M) 5(MH) 5(H) 8(MH)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
Single-Arm Pulldown
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
8 Calorie Ski Erg
8 Dumbbell Hammer Curl
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COMPETITOR
3 sets:
3 Tempo Push-up (:03 eccentric, :01 pause at bottom)
6 Windshield Wiper
9 Calorie Ski
For load:
Every 2:00 for 12:00
6 Strict Press + 6 Push Press
5 rounds for total calories:
AMRAP 2:00
10 Ring Dip
15 Push-up
Max Calorie Ski
(rest 1:00 between AMRAP’s)
4 sets:
15-20 Incline DB Curl
15-20 DB Skull Crusher
(rest 1:00 – 2:00)
For time:
2000m Row
*400m Run every 4:00 starting at 0:00
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 3×2
Drop Snatch
3×3 (moderate load)
Deficit Snatch Pull
80% 1×3
85% 1×3
90% 1×2
95% 1×2
Back Squat
60% 1×5
65% 1×5
70% 1×1
75% 3×5
Side Plank Hold
2x :30 (each side)
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POWERBUILDING
Cycle 1/Week 5
Bench Press
45% 1×8
55% 1×6
65% 1×5
70% 1×4
80% 2×4
Sling Shot Bench Press
3(M) 3(MH) 3(H)
Tempo Floor Dumbbell Fly (:04 ecc)
3×15 (M)
Machine Pullover
12(L) 10(M) 8(MH) 6(H)
Barbell Curl
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
12(M) 10(MH) 8(H)
“The task we must set for ourselves is not to feel secure, but to be able to tolerate insecurity.”
~Erich Fromm
