CROSSFIT
Bulgarian Split Squat (each leg)
12(L) 12(M) 12(H)
10 rounds for time:
5 Thruster 95/65
10 Toes to Bar
200m Run
(1:00 rest between rounds)
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STRONGFIT
Week 2
Assault Bike
:50 Hard
:10 Easy
:40 Hard
:20 Easy
:30 Hard
:30 Easy
:20 Hard
:40 Easy
:10 Hard
:50 Easy
Machine Squat
10(L) 10(M) 10(H)
Hamstring Curl
10(L) 10(M) 10(H)
Standing Calf Raise
15(L) 15(M) 15(H)
AMRAP 12:00
25 Russian Kettlebell Swing
50′ Walking Lunge
25 Sit-up
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COMPETITOR
Push Press
70% 1×5
75% 1×5
80% 3×3
Bench Press (:03 eccentric, :01 pause)
6-6-4-4-4
4 sets:
8 Incline Press (dumbbell or machine)
10 Overhead Triceps Extension (rope)
12 DB Lateral Raise
AMRAP 15:00
15/12 Calorie Row
30 KB Swing 53/35
60 Double Under
For time:
1600m Run
(1:1 rest)
800m Run
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WEIGHTLIFTING
Pause Jerk (:02 in dip)
60% 1×2
65% 1×2
70% 1×1
75% 2×2
Power Clean
60% 1×3
65% 1×3
70% 1×1
75% 2×3
Push Press
60% 1×3
65% 1×3
70% 1×1
75% 2×3
Overhead Triceps Extension
8(L)8(M) 8(MH) 8(H)
Lateral Raise
4×12 (M)
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POWERBUILDING
Cycle 4/Week 3
Back Squat
75% 1×1
85% 1×1
95% 1×1
90% 1×1
80% 1×1
Walkout & Hold (:20-:30)
1×1 (H)
Pause Squat
70% 1×1
75% 1×1
80% 1×1
2 rounds:
20 Reverse Hyper (M)
20 Nautilus Ab (M)
“An expert is a man who has made all the mistakes which can be made, in a narrow field.”
~Niels Bohr
