FUNCTIONAL FITNESS
Front Squat + Back Squat
2+2(L), 2+2(M), 2+2(MH), 2+2(H)
For time:
40/32 Calorie (choose machine)
80 Wall Ball 20/14
160 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Bench Press
8(L) 8(M) 8(MH) 8(H)
Single-Arm Seated Row
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Upright Row
12 Overhead Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Skull Crusher
10 Pullover
10 Bench Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Cable Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
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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
65% 1×3
70% 2×2
75% 3×1
Front Squat + Back Squat
60% 2(5+5)
70% 3(3+3)
For time:
50/40 Calorie Bike
100 Wall Ball 20/14
200 Double Under
3 rounds:
15 Leg Extension
15 Hamstring Curl (prone)
15 V-ups
(rest 1:00-2:00)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×3
Snatch Pull
100% 2×3
110% 2×2
Back Squat
70% 1×3
80% 2×1
90% 2×1
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POWERBUILDING
Cycle 3//Week 1
Bench Press
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Cable Fly
4×15(M)
HQ Line Chest Press
10(L) 10(M) 10(H)
EZ Bar Preacher Curl
10(L) 10(M) 10(MH) 10(H)
Single-Arm Nautilus Multi-Biceps
12(L) 12(M) 12(H)
“Victory belongs to the most persevering.”
~Napoleon Bonaparte
