CROSSFIT
For load:
Every 2:00 for 10:00
5 Front Squat
(make consistent increases)
5 rounds for time:
15 Calorie Row
15 Double Under
15 Wall Ball Shot 20/214
15 Double Under
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STRONGFIT
Cycle 1/Week 2
8:00 AMRAP
12 Leg Extension (M)
12 Machine Squat (M)
8:00 AMRAP
12 Hamstring Curl (M)
12 Hip Thrust (M)
75 Standing Calf Raise (0)
“Tabata”
8 rounds:
:20 Air Squat
:10 Rest
:20 Plank Hold
:10 Rest
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COMPETITOR
3 rounds for quality:
10 DB Arnold Press
10 DB Gorilla Row
10 Band Pulls (pullover, pull aparts, internal/external rotation)
Tall Power Snatch + Snatch Push Press + Drop Snatch
2+2+2(L) 2+2+2(M) 2+2+2(MH)
Snatch Pull + Snatch High Pull + Snatch
70% 1+1+2
75% 1+1+2
80% 1+1+1
85% 1+1+1
(if no misses) 90% 1+1+1
2 rounds for total time:
18-12-6
Calorie Assault Bike
Hang Power Clean 135/95
(1:1 rest between rounds)
4 rounds for quality:
10 DB Incline Bench Press
10 DB Incline Seal Row
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Power Clean
70% 2×3
75% 2×3
Push Press
80% 2×3
85% 2×3
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POWERBUILDING
Cycle 1/Week 4 (deload)
Back Squat
35% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
Leg Press
2×15 (M)
2 rounds:
15 Leg Extension (M)
15 Steps Walking Lunge
2 rounds:
20 Hip Thrust (M)
20 Nautilus Ab (M)
“One never notices what has been done; one can only see what remains to be done.”
~Marie Curie
