CROSSFIT
For load:
Single-Arm DB Push-Press 10-8-6-4
*15 Band Pull Apart after each set
“Helen”
3 rounds for time:
400m Run
21 KB Swing 53/35
12 Pull-up
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STRONGFIT
Cycle 6/Week 1
“Juarez Valley 8”
8-1-7-2-6-3-5-4 (constant load)
Bench Press
Barbell Curl
(alternate rounds with a partner)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Dumbbell Fly
8-12 Chest Press
(alternate rounds with a partner)
For total calories:
3:00 Ski Erg
3:00 Rest
2:00 Ski Erg
2:00 Rest
1:00 Ski Erg
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COMPETITOR
3 rounds for quality:
10 Calorie Assault Bike
20 Lateral Bar Hop
:30 Forearm Plank
Build to a heavy set:
1 Snatch Push Press + 1 Drop Snatch + 1 OH Squat
(5 sets. make consistent increases)
Back Squat
75-85% 6×3
(rest 1:30 between sets)
2 rounds for quality:
15 Weighted Sit-up
:30 Hanging L-Hold
:30 Side Plank (each side)
“Karen”
For time:
150 Wall Ball 20/14
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WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3
(make consistent increases)
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
90% 2×3
100% 3×2
(based on Snatch 1RM)
Back Squat
70% 2×3
75% 2×3
(based on Back Squat 1RM)
Weighted Plank Hold
2x :30 (M)
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POWERBUILDING
Cycle 3/Week 1
Bench Press
60% 1×3
70% 1×3
80% 1×3
75% 1×3
65% 1×3
Pin Press (start with elbows at 90º)
3(M) 3(MH) 3(H)
Dumbbell Bench Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
“Be a good animal, true to your animal instincts.”
~D. H. Lawrence
