CROSSFIT
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
For total reps:
Every 1:00 for 20:00
Minute 1 – Row for Calories
Minute 2 – Hand Release Push-up
Minute 3 – Assault Bike for Calories
Minute 4 – DB Snatch 50/35
Minute 5 – Rest
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STRONGFIT
Cycle 1/Week 2
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Seated Row
Complete with as little rest as possible:
50 Machine Dip
Complete with as little rest as possible:
50 Pullover
Complete with as little rest as possible:
50 Pec Deck
Complete with as little rest as possible:
50 RearDelt Fly
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COMPETITOR
3 rounds for quality:
1:00 Jump Rope (single/double under, crossover)
15 Ring Push-up
10 Band Pull Apart
15 Straight Arm Pull Down
10 Banded Internal Rotation
Push Press
2 Waves:
8(L) 6(M) 4(MH) 2(H)
(1:00 rest between sets, 2:00 rest between waves)
Incline Bench Press 5-5-5-5-5
3 rounds:
12 DB Arnold Press
20 Triceps Pushdown
Max Reps Strict Ring Dip (unbroken)
(alt. rounds with partner)
For time:
3000m Row
*10 Burpee Box Jump Over every 2:30 starting at 0:00
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3-3
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
Back Squat
70% 6 sets of 2
Incline Sit-up
3 sets (pick reps)
(increase by 1 rep each week)
Back Extension
3 sets (pick reps)
(increase by 1 rep each week)
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POWERBUILDING
Cycle 2/Week 2
Tempo Bench Press (:04 ecc)
35% 1×8
40% 1×8
45% 1×8
60% 1×8
Feet Up Bench Press
8(M) 8(MH)
Tempo Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(H)
Pullover
8(L) 8(M) 8(H)
Machine Biceps Curl
12(L) 10(M) 8(H)
Face Pull
3×15 (M)
“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”
~Anatole France
