CROSSFIT
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 20:00
20/16 Calorie Row
40 Double Under
20 Burpee to 6″
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STRONGFIT
Cycle 1/Week 3
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 Rear Delt Fly
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COMPETITOR
For quality:
5:00 Jump Rope
20 Single-Arm DB Push Press (total)
30 Band Pull Apart
20 Single-Arm Ring Row (total)
Push Press
70% 2×3
75% 2×3
80% 2×3
85% 2×3
*If you feel good, work up to 90% on last set
Incline Bench Press
4 sets:
Max Unbroken Reps @ 70% (Moderate load)
(2:00 Rest between sets)
8 rounds for time:
8 Toes to Bar
8 Push Jerk 155/105
24 Double Under
3 rounds:
8 Standing DB Curl & Press
10 Rolling DB Skull Crusher
12 Deficit Plate Push-up
(alt. rounds with partner)
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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
80% 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 3
Tempo Bench Press (:04 ecc)
35% 1×8
40% 1×5
45% 1×5
55% 1×5
65% 1×5
Feet Up Bench Press
8(M) 8(MH)
Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Pullover
8(L) 8(M) 8(H)
Machine Biceps Curl
12(L) 10(M) 8(H)
Face Pull
3×15 (M)
“The test of leadership is not to put greatness into humanity, but to elicit it, for the greatness is already there.”
~James Buchanan
