CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 4 Weighted Pull-up
Even min: 4 Weighted Dip
(make consistent increases. unbroken)
For time:
30/20 Calorie Assault Bike
50 Double Under
25 Power Clean 95/65
50 Double Under
25 Power Clean
50 Double Uncder
30/20 Calorie Assault Bike
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STRONGFIT
Cycle 3/Week 1
Blokz Bench Press
15(L) 12(M) 10(MH) 8(H)
*follow each set with 10 ez bar biceps curl (m)
3 rounds:
No rest between exercises.
12 Pec Deck (M)
12 Machine Dip (M)
(alternate rounds with a parter)
3 rounds:
No rest between exercises.
12 Plate Raise (M)
12 Triceps Pushdown (M)
(alternate rounds with a parter)
For time:
750m Row
40 Sit-up
500m Row
30 Sit-up
250m Row
20 Sit-up
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COMPETITOR
3 rounds for quality:
8 DB Front Rack Squat
8 Single-Arm DB Snatch (alt arms)
8 DB Box Step-up 20″
Snatch Push Press + Tempo OHS (:04 ecc)
5+1, 4+1, 3+1, 2+1, 1+1
For load:
Every 1:30 for 9:00
1 Snatch
(focus is movement quality)
Back Squat
Build to a heavy set of 2
85% of heavy set 3×2 (rest 1:00 between sets)
5 rounds for calories: (bike, row or ski)
:10 Hard
:50 Rest
:20 Hard
:40 Rest
:30 Hard
:30 Rest
:40 Hard
:20 Rest
:50 Hard
:10 Rest
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 1×3
Snatch Pull
100% 3×3
Back Squat
70% 2×3
75% 2×3
Weighted Plank Hold
2x :30 (MH)
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POWERBUILDING
Deload
Dumbbell Bench Press
3×8 (M)
Neutral Grip DB Incline Press
2×15 (M)
Tempo Floor Dumbbell Fly (:04 ecc)
2×8 (M)
Pullover
2×12 (M)
Machine Biceps Curl
2×15 (M)
Nautilus Ab
2×15 (M)
“He who seeks rest finds boredom. He who seeks work finds rest.”
~Dylan Thomas
