CROSSFIT
Bench Press
15(L) 12(M) 10(MH) 8(H)
4 rounds for time:
15 Burpee Box Jump Over 24/20
20 DB Push Press (1xDB) 50/35
25 Sit-up
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STRONGFIT
Cycle 2/Week 1
Dumbbell Bench Press
15(L) 12(M) 10(MH) 8(H)
Bent Dumbbell Row
15(L) 12(M) 10(MH) 8(H)
AMRAP 8:00
8 Calorie Row
8 Incline Press
8 Pullover
3 rounds:
15 Pec Deck
15 Rear Delt Fly
8-7-6-5-4-3-2-1
EZ Bar Biceps Curl
EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
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COMPETIROR
2 rounds for quality:
2:00 Jump Rope
10 Renegade Row (total)
15 Band Internal Rotation (each arm)
20 Band Pull Apart
Incline Bench Press
2×5(L), 5(M), 5(MH), 5(H)
Push Press
4 sets:
Max Unbroken Reps @ 70%
(2:00 rest between sets)
For time:
21 GHD Sit-up
21 Calorie Ski Erg
7 Wall Walk21
15 GHD Sit-up
15 Calorie Ski Erg
5 Wall Walk
9 GHD Sit-up
9 Calorie Ski Erg
3 Wall Walk
3 rounds:
10 Standing DB Curl & Press
12 Rolling DB Skull Crusher
15 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 4
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 4 (deload)
Bench Press
65% 5×5
Dumbbell Fly
2×8 (M)
Dumbbell Incline Press
2×8 (M)
Pullover & Press
2×8 (M)
Barbell Curl
2×8 (M)
Rear Delt Fly
2×15 (M)
“Your character will be what you yourself choose to make it.”
~John Lubbock
