FUNCTIONAL FITNESS
Bench Press
5×4
*follow each set with 10 Biceps Curl
*Conley*
For time:
1500/1200m Row
1000/800m Ski
500/400m Row
200m Farmer Carry 70/53
500/400m Row
1000/800m Ski
1500/1200m Row
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STRONGFIT
Week 1
2 rounds: (light)
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
Dumbbell Bench Press
4×15 (M)
Prone Incline Dumbbell Row (two hands)
4×15 (M)
Machine Incline Press
4×15 (M)
Cable Seated Row
4×15 (M)
4 rounds:
15 Biceps Curl
15 Cal Ski Erg
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COMPETITOR
3 sets:
10 Hip Opener (seated)
8 Hamstring Floss
6 Press-up
Snatch
75% 2×2
80% 1×1
85% 1.2.1
Snatch Pull
95% 3×4
Front Squat
80% 3×3
85% 2×2
*Anna*
5 rounds for time:
21 Wall Ball 20/14
12 Burpee Box Jump Over 24/20
400m Run
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×2
80% 1×2
85% 2×2
Snatch Pull
100% 2×3
110% 3×2
Back Squat
80% 2×3
85% 3×2
Incline Sit-up
3 sets (pick reps)
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POWERBUILDING
Deload
EZ Bar Close Grip Bench Press
5(VL) 5(L) 5(M) 5(MH)
Behind the Neck Press
2×10 (M)
Cybex Seated Row
2×10 (M)
Hammer Strength Chest Press
2×10 (M)
Incline Dumbbell Curl
2×10 (M)
Rolling Dumbbell Triceps Extension
2×10 (M)
“We are the hero of our own story.”
~Mary McCarthy
