Upper Body
Bench Press 5-5-5-5-5
(make consistent increases. stop prior to failure)
Seated Row 12-10-8-6
(make consistent increases. stop prior to failure)
Standing Press 5-5-5-5-5
(make consistent increases. stop prior to failure)
Front Pulldown 12-10-8-6
(make consistent increases. stop prior to failure)
2 rounds:
15 EZ Bar Front Raise
15 Plate Side to Side
15 Dumbbell Bent Lateral Raise
(alternate rounds with a partner)
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Sleds
3 rounds:
30yd Sled Push Shuttle 90/45
60yd Sled Push Shuttle
90yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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FitEssentials
For load
3 rounds:
4-6 Bent Over Barbell Row
4-6 Single arm DB Push Press
(alternate rounds with a partner)
AMRAP 12:00
12 Alt. DB Sumo Deadlift High Pull (6 each arm)
10 Reverse Lunge (5 each leg)
5 Burpee
250/200m Row
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4 -choose weight-
Power Snatch
70% 1×3
75% 2×2
80% 3×1
Single-Leg RDL
12-10-8 -choose weight-
Weighted Dip
8-8-8-8 -choose weight-
3 rounds:
:30 Plank Hold
:15 Sorenson Hold
” People only see what they are prepared to see.”
~Ralph Waldo Emerson
