FUNCTIONAL FITNESS
Strict Press
5-4-3-2-1
(make consistent increases)
AMRAP 12:00
12 Push-up
12 Weighted Sit-up 35/25
12 KB Swing 53/35
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STRONGFIT
8 rounds:
:20 Assault Bike
:10 Rest
Complete with as little rest as possible:
50 Leg Press
50 Russian Kettlebell Swing
50 Leg Extension
50 Hamstring Curl
(complete one exercise before moving to the next)
Complete with as little rest as possible:
15-12-9
Flex Ab Machine
Back Extension
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COMPETITOR
3 sets:
4 Handstand Kick-up
8 Ice Cream Maker
12 Mountain Climber
:15 Handstand Hold
Clean
80% 1×3
85% 2×2
90% 3×1
Jerk
80% 1×3
85% 2×2
90% 3×1
AMRAP 12:00
12 Push-up
12 Weighted Sit-up 35/25
12 KB Swing 70/53
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WEIGHTLIFTING
Jerk
70% 2×3
75% 3×2
Power Clean
70% 2×3
75% 3×2
Push Press
70% 2×3
75% 3×2
Close Grip Bench Press
75% 5×5
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Back Squat
65% 3×5
Good Morning
8(L) 8(M) 8(MH) 8(H)
(increase heavy set by 10-20lbs a week)
Walking Lunge
8(L) 8(M) 8(MH) 8(H)
(increase heavy set by 10-20lbs a week)
Standing Calf Raise
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
“If at first you don’t succeed, then skydiving definitely isn’t for you.”
~Steven Wright
