FUNCTIONAL FITNESS
For load:
Ever 1:00 for 10:00
1 Power Clean & Push Press
5 rounds for time:
60 Double Under
10 Toes to Bar
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STRONGFIT
Week 1
3 rounds: (very light)
15 Prone Incline Rear Delt Fly
12 Supine Scaption
12 H-Raise
Bench Press
8(L) 8(M) 8MH) 8(H)
Barbell Bent Row
8(L) 8(M) 8MH) 8(H)
Standing Shoulder Press
8(L) 8(M) 8MH) 8(H)
Lat Pulldown
8(L) 8(M) 8MH) 8(H)
3 rounds:
No rest between exercises.
12 Incline Dumbbell Fly
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
AMRAP 9:00
5-7-9-11-13-15-17….
Calorie Row
Push-up
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COMPETITOR
6 rounds for time:
60 Double Under
5 Muscle-up
(1:1 rest)
Snatch (barbell cycling)
10(L) 8(M) 6(MH) 4(H)
(10 & 8 unbroken, touch & go)
(6 & 4 drop & go)
7:00 to establish a heavy:
2 Snatch Deadlift + 1 Hang Snatch (AK) + 1 Floating Snatch
Front Squat + Thruster
Build to Heavy 4+1
4 rounds for time:
400m Run
(alt. rounds with partner – 4 rounds each)
3 sets:
20 Deficit Reverse Lunge (each leg)
30 Banded Side Step (each way)
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WEIGHTLIFTING
Snatch
60% 1×3
65% 1×3
70% 2×3
Drop Snatch
3×3 (moderate load)
Deficit Snatch Pull
80% 4×3
Back Squat
60% 3×8
Side Plank Hold
2x :30 (each side)
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POWERBUILDING
Cycle 1/Week 2
Bench Press
60% 1×8
65% 1×8
60% 1×8
Dumbbell Incline Press
10(L) 10(M) 10(MH) 10(H)
Pec Deck
12(L) 12(M) 12(H)
Machine Dip
10(L) 10(M) 10(MH) 10(H)
Seated Alt-Arm DB Curl
10(L) 10(M) 10(MH) 10(H)
Incline DB Curl
3×15 (M)
“Circumstances may cause interruptions and delays, but never lose sight of your goal.”
~Mario Andretti
