CROSSFIT
Bench Press
12(L) 10(M) 8(MH) 6(H)
For time:
400m run
50 Pull-up
400m Run
100 Push-up
400m Run
150 Air Squat
400m Run
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STRONGFIT
Cycle 2/Week 2
Dumbbell Bench Press
12(L) 10(M) 8(MH) 6(H)
Bent Dumbbell Row
12(L) 10(M) 8(MH) 6(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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COMPETITOR
3 rounds for quality:
1:00 Jump Rope
8 Ring Push-up
10 Ring Row
12 Weighted Sit-up
Push Press
4(L) 4(M) 2×4(MH)
Bench Press
6(L) 6(M) 2×6(MH)
Every 1:00 for 20:00
Minute 1 – 10-15 Calories Assault Bike
Minute 2 – 10-15 KB Swing (HEAVY)
Minute 3 – 10-15 Calorie Row
Minute 4 – 10-15 DB Push Press (2xDB) 50/35
3 rounds:
12 Standing DB Curl & Press
15 Rolling DB Skull Crusher
20 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 3/Week 1
Bench Press
70% 5×5
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
Rear Delt Fly
4×15 (M)
“If youth knew; if age could.”
~Sigmund Freud
