FUNCTIONAL FITNESS
Strict Press
6-6-6-6-6
For time:
250/200m Row
25 Burpee Over Rower
500/400m Row
20 Burpee Over Rower
750/600m Row
15 Burpee Over Rower
1000/800m Row
10 Burpee Over Rower
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STRONGFIT
Week 2
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% 1×3
75% 2.3.2
Pin Jerk Recovery
90% 1×5
95% 3×3
Bench Press
70% 2×6
80% 3×4
For total reps:
AMRAP 7:00
800m Run
100 Double Under
Max Handstand Push-up
(3:00 rest)
AMRAP 7:00
800m Run
100 Double Under
Max Chest to Bar Pull-up
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
Power Clean
70% 2×3
75% 2×2
80% 3×1
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDNG
Leg Press
12(L) 10(M) 8(H)
Belt Squat
12(L) 10(M) 8(H)
Leg Extension
3×15 (M)
Standing Calf Raise
3×15 (M)
Back Extension
3×15 (M)
Nautilus Ab
3×15 (M)
“There’s no such thing as simple. Simple is hard.”
~Martin Scorsese
