CROSSFIT
3 rounds:
8 Step Down (both legs)
8 Single-Leg RDL (both legs)
(alternate rounds with a partner)
For time:
50 Double Under
25 Wall Ball 20/14
25 Kettlebell Swing 53/35
40 Double Under
20 Wall Ball
20 Kettlebell Swing
30 Double Under
15 Wall Ball
15 Kettlebell Swing
20 Double Under
10 Wall Ball
10 Kettlebell Swing
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STRONGFIT
Week 1
8 rounds:
:10 Bike
:20 Rest
Partner Hamstring Curl
3×8 (constant resistance)
Tempo Bulgarian Squat (:04 ecc)
3×8 (0)
Single-Leg Glute Bridge
3×8 (both sides)
Tempo Leg Extension (:04 ecc)
3×8 (M)
Weighted Plank Hold
3x :30 (M)
2 rounds: (pick reps)
Standing Calf Raise
Tibialis Raise (dorsiflexion)
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COMPETITOR
For quality:
1000m Assault Bike
500m Row
250m Ski
-Banded Stretches-
Deadlift
65% 1×3
70% 1×2
75% 1×1
70% 1×3
80% 1×2
85% 1×1
4 rounds (round starts every 3:00)
100 Double Under
30/24 Push-up
Bench Press
70-80% 5×3
For quality:
Every 1:00 for 10:00
Odd – Max Length HS Hold (freestanding)
Even – 3x 1 Wall Walk + 1 Wall Facing HSPU
35-45 minutes of Zone 2 Cardio
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Every 1:00 for 10:00
2 Power Clean at 70%
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
Pallof Press
3x :20 (both sides)
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POWERBUILDING
Transition Cycle
Leg Press
3×12 (M)
Walking Lunge
3×12 (steps each leg) (M)
Machine Squat
3×12 (M)
Hamstring Curl
3×12 (M)
Single-Leg Calf Raise
3 sets (pick reps)
Russian Twist
3×15 (M)
Sorenson Hold
2x :20
“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
~E. M. Forster
