CROSSFIT
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Pull-up
Even min: 1 Weighted Dip
(make consistent increases. unbroken)
For time:
35 Wall Ball 20/14
27 Burpee to 6″
21 Pull-up
27 Wall Ball
21 Burpee to 6″
15 Pull-up
21 Wall Ball
15 Burpee to 6″
9 Pull-up
________________________
STRONGFIT
Cycle 4/Week 1
Bench Press
10(L) 8(M) 6(H) 15(MH)
*follow each set with 15 band pull apart.
“Rest Pause Sets”
Dumbbell Incline Press
3 rounds:
No rest between exercises.
8 Dumbbell Fly
AMRAP Push-up
(alternate rounds with a partner)
AMRAP 10:00
10 Calorie Ski Erg
10 Biceps Curl
(alternate rounds with a partner)
________________________
COMPETITOR
3 rounds for quality:
40yd Sled Pull (Harness)
6 Single-Arm Suitcase Squat (each arm)
12 Reverse Hyper (M)
Snatch Push Press + Pause OHS (:02 pause) + Drop Snatch
Build to a heavy 2+2+2
Block Snatch (AK)
60% 2×2
70% 1.2.1
80% 2×1
Back Squat
85% 4×2
For time:
21-15-9
Thruster 95/65
Bar Facing Burpee
Chest to Bar Pull-up
________________________
WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
100% 3×3
Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 1×3
Weighted Plank Hold
2x :20 (H)
__________________________
POWERBUILDING
Cycle 1/Week 3
Bench Press
50% 1×8
60% 1×8
70% 1×8
65% 1×8
55% 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
“Sweat equity is the most valuable equity there is. Know your business and industry better than anyone else in the world. Love what you do or don’t do it.”
~Mark Cuban
