CROSSFIT
Dumbbell Lunge
8(L) 8(M) 8(MH)
*follow each set with 12 DB Romanian Deadlift
AMRAP 12:00
20/16 Calorie Row
5 Power Clean 155/105
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STRONGFIT
Week 2
Leg Press
15(L) 12(M) 10(MH) 8(H)
Staggered RDL
3×8 (each leg)
Kick Stand Goblet Squat
3×8 (each leg)
3 rounds:
20 Standing Calf Raise
20 Tibialis Raise (dorsiflexion)
3 rounds:
15 Back Extension
15 Calorie Assault Bike
:30 Plank Hold
:30 Wall Sit
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COMPETITOR
For quality:
400m Run
-then 2 rounds-
10-15 Crossover Symmetry (each exercise)
2 rounds for quality:
20 Scapular Handstand Push-up
10 Plank Shoulder Tap
5 Pike to Hollow Walks (box or wall)
2-3 Wall Walks
4 rounds for time:
15/12 Calorie Assault Bike
15 Handstand Push-up
15 Deadlift 225/155
(2:00 Rest)
Push Press
65% 1×5
70% 1×5
75% 1×5
80% 2×5
25-40 Minutes of Zone 2 Cardio
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WEIGHTLIFTING
Cycle 2/Week 2
Jerk in Split
3(L) 3(M) 3(MH) 3(H)
Jerk
70% 2×3
75% 3×2
Power Clean
70% 2×3
75% 3×2
Push Press
70% 2×3
75% 2×3
Barbell Sit-up
3×8 (M)
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POWERBUILDING
TESTING
Back Squat
Build to a 1RM
Leg Press
6(H) 12(MH) 25(M)
“The art of art, the glory of expression and the sunshine of the light of letters, is simplicity.”
~Walt Whitman
