FUNCTIONAL FITNESS
DB Reverse Lunge (each leg)
10(L) 8(M) 6(H)
For total reps:
AMRAP 2:00
200m Run
Max Wall Ball Shot 20/14
(rest 1:00)
AMRAP 4:00
400m Run
Max Wall Ball Shot 20/14
(rest 1:00)
AMRAP 8:00
800m Run
Max Wall Ball Shot 20/14
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STRONGFIT
Week 2
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
12(L) 10(M) 8(MH) 6(H)
Hip Thrust
12(L) 12(M) 12(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 3, then 1:1 rest)
For time:
4-3-2-1 Legless Rope Climb
80-60-40-20 Double Under
(rest 5:00)
1-2-3-4 Rope Climb
20-40-60-80 Double Under
Push Press + Jerk
60% 2(3+1)
65% 3(2+1)
Bench Press + Pendlay Row
10-8-6-4 (each)
3 sets:
12-15 DB Shoulder Press
12-15 Rolling DB Skull Crusher
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WEIGHTLIFTING
Jerk In Split
3-3-3-3-3
Jerk
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
4×12 (M)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 2
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
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
~Lou Holtz
