FUNCTIONAL FITNESS
Thruster
8(L) 8(M) 8(MH) 8(H)
3 rounds for time:
400m Run
30 KB Swing 53/35
30 Goblet Lunge Step 53/35
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STRONGFIT
Week 1
2 rounds: (very light)
15 H-Raise
15 Supine Incline Front Raise
30 Band Pull Apart
Bench Press
15(L) 12(M) 10(MH) 8(H)
Seated Row
15(L) 12(M) 10(MH) 8(H)
Machine Incline Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Cable Fly
15 Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Rear Delt Fly
15 Biceps Curl
(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
85% 5×1
Front Squat + Back Squat
70% 2(5+5)
80% 3(3+3)
(rest as needed)
3 rounds for time:
800m Run
30 KB Swing 53/35
30 Goblet Lunge Step 53/35
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% 1×1
85% 2×1
90% 1.2.1
Snatch Pull
100% 3×3
Back Squat
85% 3×3
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POWERBUILDING
Cycle 3//Week 3
Bench Press
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Dumbbell Incline Press
12(L) 10(M) 8(MH) 6(H)
Cable Fly
4×15(M)
HQ Line Chest Press
12(L) 10(M) 8(H)
EZ Bar Preacher Curl
15(L) 12(M) 10(MH) 8(H)
Single-Arm Nautilus Multi-Biceps
12(L) 12(M) 12(H)
“Price is what you pay. Value is what you get.”
~Warren Buffett
