FUNCTIONAL FITNESS
Front Squat + Back Squat
6+6(L), 6+6(M), 6+6(MH), 6+6(H)
3 rounds for time:
15 Toes to Bar
30 Wall Ball 20/14
60 Double Under
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STRONGFIT
Week 1
2 rounds:
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
Complete with as little rest as possible:
50 Chest Press
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Seated Row
Complete with as little rest as possible:
50 Incline Chest Press
Complete with as little rest as possible:
50 Wide Grip Pulldown
Complete with as little rest as possible:
50 Chest Fly (cable, pec deck or dumbbell)
Complete with as little rest as possible:
50 Triceps Pushdown
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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)
Snatch + Hang Snatch + Overhead Squat
60% 2(1+2+1)
65% 3(1+1+1)
Back Squat
70% 2×6
75% 3×4
3 rounds for time:
20 Toes to Bar
40 Wall Ball 20/14
80 Double Under
3 rounds:
12 Deficit Reverse Lunge (each leg)
20 Banded Side Step (each way)
25 Toe Touch Crunch
(rest 1:00-2:00)
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WEIGHTLIFTING
Snatch
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 2×3
Ab Wheel
3 sets (pick reps)
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POWERBUILDING
Cycle 2/Week 2
Bench Press
45% 1×8
55% 1×8
65% 1×8
60% 1×8
50% 1×8
Incline Dumbbell Fly
12(L) 12(M) 12(MH) 12(H)
Hammer Strength Wide Chest
12(L) 12(M) 12(MH) 12(H)
Barbell Biceps Curl
10(L) 10(M) 10(MH) 10(H)
Concentration Curl
3×12(M)
Bisolator
3×12(M)
“Rudeness is a weak imitation of strength.”
~Eric Hoffer
