CROSSFIT
Back Squat
4×10 (MH)
For total reps:
AMRAP 5:00
40 Wall Ball Shot 20/14
80 Double Under
Max Calorie Row
(rest 3:00)
AMRAP 5:00
2 rounds:
20 Wall Ball Shot 20/14
40 Double Under
~then~
Max Calorie Row
(rest 3:00)
AMRAP 5:00
4 rounds:
10 Wall Ball Shot 20/14
20 Double Under
~then~
Max Calorie Row
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
21-15-9
Russian Kettlebell Swing
Goblet Squat
21-15-9
Leg Press
Hip Thrust
Side Plank Hold
3x :15 (each side)
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COMPETITOR
Push Press + Push Jerk + Split Jerk
70% 3(1+1+1)
75% 2(1+1+1)
80% 1+1+1
(% based off push press)
Jerk Dip (:02 pause at bottom)
95% 2×3
100% 3×2
Bench Press (:03 eccentric / :01 pause)
7-7-7-7
3 sets:
15 Incline Chest Press
20 Triceps Overhead Extension
With a partner for time:
5000m Ski
(Every time you switch, perform 25 Push-up before you
start your ski – partner 1 starts with Push-up)
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WEIGHTLIFTING
Testing this Saturday
Rest
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POWERBUILDING
Cycle 1/Week 7
Back Squat
90% 4×4
Nautilus Ab
12(L) 12(M) 12(MH) 12(H)
“Don’t talk to me about rules, dear. Wherever I stay I make the goddam rules.”
~Maria Callas
