FUNCTIONAL FITNESS
4 rounds:
No rest between exercises.
6-8 Machine Chest Press
12-15 Triceps Extension
(alternate rounds with a partner)
AMRAP 15:00
500/400m Row
50 Double Under
1:00 Plank
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STRONGFIT
Week 3
8 rounds:
:20 Assault Bike
:10 Rest
Complete with as little rest as possible:
50 Leg Press
50 Russian Kettlebell Swing
50 Leg Extension
50 Hamstring Curl
(complete one exercise before moving to the next)
Complete with as little rest as possible:
21-15-9
Flex Ab Machine
Back Extension
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COMPETITOR
2 rounds:
500m Bike
10 Overhead Squat (empty bar)
10 Single Leg Toes to Bar
Power Snatch (barbell cycling)
6(L) 6(M) 2×6(MH)
Front Rack Reverse Barbell Lunge
8(L) 8(M) 8(MH) -each leg-
3 rounds:
No rest between exercises.
12-15 Leg Extension
12-15 Prone Hamstring Curl
(alt. rounds with partner)
AMRAP 8:00
8 Deadlift 275/185
64 Double Under
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WEIGHTLIFTING
Jerk
70% 1×3
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 2×3
Push Press
70% 2×3
80% 2×3
Close Grip Bench Press
85% 4×4
Triceps Pushdown
4×15 (M)
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POWERBUILDING
With as little rest as possible:
50 Leg Press
(use a weight that you can do for 12-15)
With as little rest as possible:
50 Hamstrig Curl
(use a weight that you can do for 12-15)
With as little rest as possible:
50 Leg Extension
(use a weight that you can do for 12-15)
With as little rest as possible:
50 Back Extension
(use a weight that you can do for 12-15)
“The season of failure is the best time for sowing the seeds of success.”
~Paramahansa Yogananda
