CROSSFIT
For load:
Single-Arm DB Press 6-6-6-6
*follow each set with 6 DB Bent Row
8 rounds for time:
4 Thruster 115/75
8 Toes to Bar
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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.
12 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)
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COMPETITOR
2 rounds for quality:
20 Steps DB Front Rack Lunge
40yd Backwards Sled Drag
10 Elevated Heel DB Front Rack Squat
Back Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Bench Press
10-8-6-4-2 (2 at 90% of 1RM)
Deadlift
10-8-6-4-2 (2 at 90% of 1RM)
10 rounds for time:
5 Devil Press 50/35 (2x DB)
10 Toes to Bar
2 rounds for quality:
25 GHD Sit-up
:30 Plank with Shoulder Tap
40 Russian Twist
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WEIGHTLIFTING
At a light/moderate load:
Hang Snatch High Pull 4×4
At a light/moderate load:
Muscle Snatch 4×4
At a light/moderate load:
Snatch Grip Press 4×4
At a light/moderate load:
Back Squat 4×4
Sit-up
3×20
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POWERBUILDING
Cycle 2/Week 1
Bench Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Sling Shot Bench Press
75% 1×3
80% 1×3
85% 1×3
Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)
Machine Chest Press
12(L) 10(M) 8(H)
Pullover
8(L) 8(M) 8(H)
Barbell Curl
8(L) 8(M) 8(MH) 8(H)
“Tell me and I forget. Teach me and I remember. Involve me and I learn.”
~Benjamin Franklin
