CROSSFIT
Bulgarian Split Squat
10(L) 8(M) 6(MH) 4(H) -each leg-
AMRAP 15:00
15 KB Swing 53/35
60 Double Under
15 Toes to Bar
30 Wall Ball 20/14
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STRONGFIT
Week 2
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)
9-15-21-15-9
Calorie Assault Bike
Russian Kettlebell Swing
Air Squat
Sit-up
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COMPETITOR
Push Press
4-3-2-1
Bench Press
Build to 5RM
3 sets:
12 Incline Press (dumbbell or machine)
15 Overhead Triceps Extension (rope)
15 DB Lateral Raise
For time:
1000/800m Row
40 Burpee Over the Rower
750/600m Row
30 Burpee Over the Rower
500/400m Row
20 Burpee Over the Rower
250/200m Row
10 Burpee Over the Rower
For time:
1 Mile Run
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
80% 3×3
Push Press
75% 1×3
80% 1×3
85% 1×1
90% 2×2
Overhead Triceps Extension
8(L)8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
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POWERBUILDING
Cycle 1/Week 2
Back Squat
6 sets of 3 80%
Leg Press
12(L) 10(M) 8(MH) 6(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)
“It is an unscrupulous intellect that does not pay to antiquity its due reverence.”
~Desiderius Erasmus
