FUNCTIONAL FITNESS
With a partner for time:
8000m Bike
(share work anyhow)
Complete in 15:00
800m Run
AMRAP remaining time:
10 Single-Arm Devil Press 50/35
15 Wall Ball 20/14
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STRONGFIT
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Incline Press
8-12 Nautilus Pullover
8-12 Hammer Strength Wide Chest
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Front Pulldown
8-12 Flex Chest Press
8-12 Hammer Strength Seated Row
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Ski Erg
15 Ab Machine
10 Dumbbell Biceps Curl
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COMPETITOR
3 rounds: (warm-up)
250/200m Row
12 Single-Arm DB Thruster (6 each arm)
10 Hanging Windshield Wiper (5 each way)
Power Snatch + Hang Snatch (AK) + Snatch
1+1+1 (L), 1+1+1 (M), 1+1+1 (MH), 1+1+1 (H)
(unbroken sets)
Front Squat + Back Squat
70% 4(5+5)
3 rounds:
10 Single-Leg Romanian Deadlift (each side)
15 GHD Back Extension
:20 Weighted Side Plank (each side)
(rest 1:00-2:00)
For time:
21-15-9
Thruster 95/65
Pull-up
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WEIGHTLIFTING
Hang Snatch High Pull
4×4 (light-drill)
At a moderate load:
Every 2:00 for 10:00
2 Snatch Pull + 2 Power Snatch + 2 Drop Snatch
Snatch Pull
70% 4×4
Overhead Squat
60% 4×4
Ab Wheel
3 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 2
Dumbbell Bench Press
4×10(MH)
Machine Incline Press
4×10(MH)
Pec Deck
3×12(M)
Machine Dip
4×10(MH)
Cross Body Hammer Curl
4×10(MH)
Machine Preaher Curl
3×12(M)
