Upper Body
Bench Press 3-3-3-3-3-3
(make consistent increases. stop prior to failure)
Seated Row 10-8-6-4
(make consistent increases. stop prior to failure)
Standing Press 3-3-3-3-3-3
(make consistent increases. stop prior to failure)
Front Pulldown 10-8-6-4
(make consistent increases. stop prior to failure)
3 rounds:
12 EZ Bar Front Raise
12 Plate Side to Side
12 Dumbbell Bent Lateral Raise
(alternate rounds with a partner)
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Sleds
10 rounds:
10yd Sled Push 180/135
(as a 3 person relay)
200m Recovery Jog
8 rounds:
20yd Sled Push 135/90
(as a 3 person relay)
200m Recovery Jog
6 rounds:
30yd Sled Push 90/45
(as a 3 person relay)
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FitEssentials
For load:
“SuperSet”
6-6-4-4-4
Back Squat
Strict Pull-up
4 rounds:
:30 Wall Ball
:30 Rest
:30 Sit-up
:30 Rest
:30 Box Step-up
:30 Rest
:30 Row
:30 Rest
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Weightlifting
Hang Snatch High Pull
4×4 -moderate load-
Power Snatch (floating)
65% 2×2
70% 2×2
75% 2×2
Single-Leg RDL
10-8-6 -choose weight-
Weighted Dip
5-5-5-5-5 -choose weight-
3 rounds:
:40 Plank Hold
:20 Sorenson Hold
“Courage is the price that life exacts for granting peace.”
~Amelia Earhart
