CROSSFIT
Standing Strict Press
12(L) 10(M) 8(MH) 6(H)
*15 Banded Front Raise after each set
5 rounds for time:
200m Run
15 Box Jumps 24/20
10 Toes to Bar
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STRONGFIT
Week 2
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Bench Press
8(L) 8(M) 8(MH) 8(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Single-Arm High Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Decline Press
8-12 Seated Row
(alternate rounds with a partner)
AMRAP 8:00
8 Calorie Ski Erg
12 EZ Bar Biceps Curl
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COMPETITOR
2 rounds for quality:
500m Assault Bike
10 Bulgarian Split Squat
10 Single-Arm KB Swing
10 KB Windmill
5 rounds for time:
300m Row
25 Double Unders
20 Crossover Jump Ropes
Snatch Pull + Pause Power Snatch + Overhead Squat
65% 1+1+1
70% 1+1+1
75% 1+1+1
75+% 1+1+1
Front Squat
70% 2×6
75% 3×4
For quality:
5-10 minutes of easy cardio
5-10 minutes of myofascial release
5-10 minutes of stretching
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WEIGHTLIFTING
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
Snatch
70% 1×3
75% 1×3
80% 3×1
Snatch Pull
90% 2×3
100% 3×2
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
Plank Hold
2x: 30 (M)
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POWERBUILDING
Cycle 1/Week 1
Neutral Grip Bench Press
3×8 (M)
Dumbbell Incline Press
3×10 (M)
3 rounds:
No rest bewteen exercises.
10 Machine Dip
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest bewteen exercises.
10 Seated Alt-Arm Dumbbell Curl
10 Dumbbell Skull Crusher
(alternate rounds with a partner)
2 rounds:
No rest bewteen exercises.
12 Machine Biceps Curl
15 Triceps Pushdown
(alternate rounds with a partner)
“If you train hard, you’ll not only be hard, you’ll be hard to beat.”
~Herschel Walker
