CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: 2 Weighted Dip
(make consistent increases. unbroken)
For time:
30 Calorie Assault Bike
30 Thruster 95/65
30 Burpee Over the Bar
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STRONGFIT
Cycle 3/Week 3
Blokz Bench Press
10(L) 8(M) 6(MH) 4(H)
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:
80m Backward Sled Drag (harness)
10 Elevated Heel Goblet Squat
10 Reverse Hyper
Tempo Back Squat (3:3:3:1)
50% 3×8
Every :30 for 5:00
1 Snatch (up to 70%)
(increase 10/5lbs each set)
Every 1:00 for 8:00
7 Toes to Bar
5 Pull-up
3 Chest to Bar Pull-up
(each round unbroken)
6 rounds:
200m Row (easy pace)
200m Row (moderate pace)
200m Row (fast pace)
(rest 1:00)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 3×2
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 3×1
Weighted Plank Hold
2x :20 (H)
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POWERBUILDING
Cycle 1/Week 2
Bench Press
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8
“Rest Pause Sets”
Neutral Grip Dumbbell Incline Press
3 rounds:
No rest between exercises.
8 Tempo Floor Dumbbell Fly (:04 ecc)
8 Machine Chest Press
(alternate rounds with a partner)
“Rest Pause Sets”
Pullover
“Rest Pause Sets”
Machine Biceps Curl
“Rest Pause Sets”
Nautilus Ab
“Nothing succeeds like success.”
~Alexandre Dumas
