FUNCTIONAL FITNESS
Back Squat
10(L) 10(M) 10(MH) 10(H)
AMRAP 5:00
50/40 Calorie Row
Max Wall Ball Shot 20/14
(1:00 rest)
AMRAP 4:00
40/32 Calorie Row
Max Wall Ball Shot 20/14
(1:00 rest)
AMRAP 3:00
30/24 Calorie Row
Max Wall Ball Shot 20/14
(1:00 rest)
AMRAP 2:00
20/16 Calorie Row
Max Wall Ball Shot 20/14
(1:00 rest)
AMRAP 1:00
10/8 Calorie Row
Max Wall Ball Shot 20/14
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STRONGFIT
Week 2
8 rounds:
:10 Assault Bike (hard)
:20 Assault Bike (easy)
Complete with as little rest as possible:
50 Machine Squat
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Russian Kettlebell Swing
Complete with as little rest as possible:
50 Leg Press
Complete with as little rest as possible:
50 Hip Thrust
Complete with as little rest as possible:
50 Calf Raise
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COMPETITOR
Push Press + Jerk
80% 2(2+1)
85% 3(1+1)
(% based on push press 1RM)
Bench Press
80% 2×5
85% 3×3
4 rounds for total reps:
1:00 Toes to Bar
1:00 Shuttle Run (2x 25′ = 1)
1:00 HS Walk (5′ = 1)
1:00 Handstand Push-up
1:00 Rest
3 sets:
6-10 DB Shoulder Press
10-15 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
5(L) 5(M) 5(MH) 5(H)
Overhead Triceps Extension
4×12 (M)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 5
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Machine Squat
8(L) 8(M) 8(H)
Reverse Hyper
15(L) 15(M) 15(H)
Nautilus Ab
15(L) 15(M) 15(H)
“One of the secrets of life is that all that is really worth the doing is what we do for others.”
~Lewis Carroll
