FUNCTIONAL FITNESS
Strict Press
4-4-4-4-4
AMRAP 7:00
7/5 Calorie Bike
21 Double Under
7 Weighted Sit-up (25lbs)
21 Double Under
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STRONGFIT
Week 1
2 rounds: (very light)
8 Single-Leg RDL (each leg)
8 Step Down (each leg)
:30 TKE (each leg)
3 rounds with as liitle rest as possible:
15 Leg Press
15 Russian Kettlebell Swing
3 rounds with as liitle rest as possible:
12 Leg Extension
12 Hamstring Curl
3 rounds with as liitle rest as possible:
:30 Wall Sit
:30 Plank Hold
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COMPETITOR
3 sets:
4 Handstand Kick-up
8 Ice Cream Maker
12 Mountain Hiker
:15 Handstand Hold
Jerk Balance
5(L) 5(M) 5(MH)
Push Press + Jerk
60% 2(3+1)
65% 3(2+1)
Bench Press
80% 2×4
90% 3×2
AMRAP 7:00
7 C2B Pull-up
21 Double Under
7 Handstand Push-up
21 Double Under
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WEIGHTLIFTING
Drill (very light)
4×4 Tall Jerk
Don’t exceed 60%
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
Pause Power Clean (BK)
60% 4×3
Push Press
70% 4×4
Close Grip Bench Press
60% 5×5
Triceps Pushdown
3×15 (M)
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POWERBUILDING
Back Squat
60% 2×8
Good Morning
3×8 (M)
Walking Lunge
3×8 (M) (each leg)
Standing Calf Raise
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
“Short cuts make long delays.”
~J. R. R. Tolkien
