CROSSFIT
Bulgarian Split Squat
12(L) 10(M) 8(MH) 6(H) -each leg-
3 rounds for total reps:
Minute 1 – Thruster 75/55
Minute 2 – Burpee to 6″
Minute 3 – Toes to Bar
Minute 4 – KB Swing 53/35
Minute 5 – Rest
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STRONGFIT
Week 1
2 rounds: (no weight)
8 Step Down (each leg)
8 Single-Leg RDL
8 Single-Leg Glute Bridge
Goblet Squat
8(L) 8(M) 8(MH) 8(H)
Dumbbell RDL
8(L) 8(M) 8(MH) 8(H)
Standing Calf Raise
3×15 (M)
21-15-9-15-21
Calorie Assault Bike
Russian Kettlebell Swing
Air Squat
Sit-up
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COMPETITOR
Push Press
70% 1×5
75% 1×5
80% 1×3
85% 1×3
90% 1×2
Bench Press (:03 eccentric, :01 pause)
4-4-2-2-2
4 sets:
8 Incline Press (dumbbell or machine)
8 Overhead Triceps Extension (rope)
8 DB Lateral Raise
For time:
60-40-20-40-60
Assault Bike Calories
Double Unders (x2)
For time:
2000m Ski
*10 Burpees every 2:30 (starting at 0:00)
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 2×3
80% 3×2
Power Clean
70% 2×3
80% 3×2
Push Press
75% 2×3
85% 3×2
Overhead Triceps Extension
8(L)8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
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POWERLIFTING
Cycle 1/Week 1
Back Squat
6 sets of 2 80%
Leg Press
15(L) 12(M) 10(MH) 8(H)
Standing Calf Raise
15(L) 15(M) 15(MH) 15(H)
Reverse Hyper
12(L) 12(M) 12(MH) 12(H)
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
“Nothing is so contagious as enthusiasm.”
~Samuel Taylor Coleridge
