FUNCTIONAL FITNESS
12-10-8-6:
DB Bench Press
DB Bent Over Row
(rest as needed)
For total time:
100 Double Under
~then~
25-20-15-10-5:
Burpee to Plate (45lb rubber plate)
Calorie Row
~then~
100 Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Bench Press
10(L) 8(M) 6(MH) 4(H) 12(MH)
Standing Shoulder Press
10(L) 8(M) 6(MH) 4(H) 12(MH)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
Single-Arm Pulldown
8(L) 8(M) 8(MH) 8(H)
AMRAP 8:00
8 Calorie Ski Erg
8 Dumbbell Hammer Curl
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COMPETITOR
3 sets:
12 Side Crunch (each side)
8 No Push-up, No Jump Burpee
4 Muscle Snatch (empty bar)
Power Snatch + Snatch
75% 2(2+2)
80% 3(2+1)
Front Squat
80% 5×5
“Air Force 2.0”
For time:
20 Power Snatch
20 Barbell Lunge (front or back rack)
20 Push Press
20 Power Clean
20 Thruster
*3 Burpee EMOM starting at 0:00
(weights are 135/95 for every movement)
6 rounds for time (with a partner)
500m Row
400m Run
(alternate rounds with partner – 3 each)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Snatch Pull
90% 1×3
100% 1×3
105% 2×2
Back Squat
60% 1×3
65% 1×3
70% 1×3
75% 1×1
80% 1×1
85% 2×2
Side Plank Hold
2x :30 (each side)
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POWERBUILDING
Cycle 1/Week 6
Bench Press
45% 1×8
55% 1×6
65% 1×5
75% 1×4
85% 1×3
90% 2×3
Sling Shot Bench Press
2(M) 2(MH) 2(H)
Tempo Floor Dumbbell Fly (:04 ecc)
3×10 (M)
Machine Pullover
10(L) 8(M) 6(MH) 4(H)
Barbell Curl
12(L) 10(M) 8(MH) 6(H)
Machine Biceps Curl
12(M) 10(MH) 8(H)
“What a man does for others, not what they do for him, gives him immortality.”
~Daniel Webster
