FUNCTIONAL FITNESS
Incline Bench Press
6(H) 12(M) 25(L)
(warm-up to a heavy set. decrease weight each set there after)
AMRAP 20:00
*200m Run (start of every round)
3-6-9-12-15-etc…
Pull-up
Push-up (x2)
Sit-up (x3)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Banded Good Morning
12 Slow Mountain Climber (6 each leg)
:30 Wall Sit
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
Leg Extension
12(L) 12(M) 12(MH) 12(H)
2:00 for distance:
Walking Lunge
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COMPETITOR
3 sets:
4 Handstand Kick-up
8 Ice Cream Maker
12 Mountain Hiker
:15 Handstand Hold
Jerk
70% 3×3
Pin Jerk Recovery
90% 3×5
Bench Press
65% 2×8
75% 3×5
AMRAP 20:00
*200m Run (start of every round)
3-6-9-12-15-etc…
Pull-up
Push-up (x2)
Sit-up (x3)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
80% 1×3
90% 2×2
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POWERBUILDING
Leg Press
10(L) 10(M) 10(H)
Belt Squat
10(L) 10(M) 10(H)
Leg Extension
3×15 (M)
Standing Calf Raise
3×15 (M)
Back Extension
2×15 (M)
Nautilus Ab
2×15 (M)
“Success consists of getting up just one more time than you fall.”
~Oliver Goldsmith
