FUNCTIONAL FITNESS
DB Reverse Lunge (each leg)
12(L) 10(M) 8(H)
*follow each set with 10 Partner Hamstring Curl
10 rounds for time:
200m Run
15 Air Squat
10 Burpees
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STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Dumbbell RDL
6(L) 6(M) 6(MH) 6(H)
Hip Thrust
15(L) 15(M) 15(H)
15-12-9
Leg Extension
Hamstring Curl
1:00 Plank Hold
1:00 Wall Sit
1:00 Plank Hold
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COMPETITOR
AMRAP 3:00
Wall Walk
(sets of 5. rest :15 between sets)
For total reps:
AMRAP 4:00
4 Rounds of Cindy
20 Calorie Assault Bike
Mac Calorie Row
(rest 1:00)
AMRAP 3:00
3 Rounds of Cindy
15 Calorie Assault Bike
Max Calorie Row
(rest 1:00)
AMRAP 2:00
2 Rounds of Cindy
10 Calorie Assault Bike
Max Calorie Row
(rest 1:00)
AMRAP 1:00
1 Round of Cindy
5 Calorie Assault Bike
Max Calorie Row
Push Press + Jerk
60% 3+1
65% 3+1
70% 2+1
75% 2(2+1)
Bench Press
70% 2×8
75% 3×6
3 sets:
12-15 DB Shoulder Press
12-15 Rolling DB Skull Crusher
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press
8(L) 8(M) 5(MH) 5(H)
Overhead Triceps Extension
4×12 (M)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 3
Back Squat
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5
Leg Press
12(L) 12(M) 12(H)
Leg Extension
12(L) 12(M) 12(H)
Standing Calf Raise
12(L) 12(M) 12(H)
2 rounds:
20 Reverse Hyper
20 Nautilus Ab
“We must adjust to changing times and still hold to unchanging principles.”
~Jimmy Carter
