CROSSFIT
For total reps:
AMRAP 10:00
200m Run
10 Pull-up
(rest 5:00)
AMRAP 10:00
200m Run
20 Push-up
(rest 5:00)
AMRAP 10:00
200m Run
30 Air Squat
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STRONGFIT
Week 1
2 rounds: (very light)
12 Prone Incline Rear Delt Fly
12 Prone Incline Front Raise
8 Ring Row
Bench Press
8(L) 6(M) 4(H) 10(MH)
Seated Row
10(L) 8(M) 6(H) 12(MH)
Decline Chest Press
10(L) 8(M) 6(H) 12(MH)
Neutral Grip Pulldown
10(L) 8(M) 6(H) 12(MH)
5 rounds for total calories:
:30 Assault Bike
:30 Rest
:30 Ski Erg
:30 Rest
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COMPETITOR
For total reps:
AMRAP 10:00
200m Run
10 Strict Pull-up
(rest 5:00)
AMRAP 10:00
200m Run
20 Push-up
(rest 5:00)
AMRAP 10:00
200m Run
30 Air Squat
(If you have a 20/14lb vest, wear it)
Snatch Push Press + Snatch Balance
5+2 (L), 5+2 (M), 5+2(MH)
Power Snatch + Floating Snatch
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
*% based on Power Snatch 1RM
Snatch Deadlift
90% 4×4
*% based on Snatch 1RM
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 4×4
Snatch Pull
80% 4×4
Back Squat
35% 1×8
50% 1×5
55% 1×3
60% 3×8
2 rounds:
20 Reverse Hyper
:30 Weighted Plank Hold
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POWERBUILDING
Cycle 3/Week 1
Bench Press
80-85% 5×1
70-75% 5×5
(if all reps are good increase weight next week)
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Dumbbell Incline Press
8(L) 8(M) 8(H)
Supinated Pulldown
8(L) 8(M) 8(MH) 8(H)
3 rounds:
8 Hammer Curl
8 Tate Press
8 Dumbbell Curl
8 Dumbbell Skull Crusher
(alternate rounds with a partner)
“A little flattery will support a man through great fatigue.”
~James Monroe
