FUNCTIONAL FITNESS
Strict Press
4(L) 4(M) 4(MH) 4(H)
5 rounds for total distance:
AMRAP 2:00
500/400m Bike
Max Rep Pull-up (in remaining time)
(Rest 1:00)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Banded Good Morning
6 Slow Mountain Climber
:20 Pigeon Pose (each leg)
4 rounds:
No rest between exercises.
10 Russian Kettlebell Swing
10 Goblet Squat
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Leg Extension
10 Hamstring Curl
(alternate rounds with a partner)
Sled Pull Farmers Carry
2:00 for Distance
:30 Plank Hold
2:00 for Distance
:30 Plank Hold
2:00 for Distance
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COMPETITOR
2 rounds: (warm-up)
1:00 Ski
10 DB 6-Way Raise
20 Bird Dog (alternating sides)
Bench Press
65% 2×8
70% 3×6
Strict Handstand Push-up
30 reps
(as few sets as possible)
5 rounds for total distance:
AMRAP 2:00
600/450m Bike
Max Rep Bar Muscle-up (in remaining time)
(Rest 1:00)
3 rounds:
8 DB Upright Row
12 DB Rolling Skull Crusher
:30 Weighted Plank
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WEIGHTLIFTING
MEET WEEK
Rest
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POWERBUILDING
Cycle 1/Week 3
Box Squat (comp depth)
50% 1×5
60% 1×5
70% 1×5
65% 1×5
55% 1×5
Split Squat
3×10(M)
Leg Extension
3×15(M)
Hip Thrust
3×15(M)
Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up
“Don’t wait. The time will never be just right.”
~Napoleon Hill
