FUNCTIONAL FITNESS
“Cindy Likes to Run”
AMRAP 25:00
2-4-6-8-10-etc...
Rounds of Cindy
*400m Run after every rouund.
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STRONGFIT
Week 2
8 rounds:
:20 Assault Bike
:10 Rest
Complete with as little rest as possible:
50 Leg Press
50 Russian Kettlebell Swing
50 Leg Extesnion
50 Hamstring Curl
(complete one exercise before moving to the next)
Complete with as little rest as possible:
18-15-12
Flex Ab Machine
Back Extension
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COMPETITOR
3 sets:
4 Handstand Kick-up
8 Ice Cream Maker
12 Mountain Hiker
:15 Handstand Hold
“Cindy Likes to Run”
AMRAP 25:00
2-4-6-8-10-etc…
Rounds of Cindy
*400m Run after every set
For time:
80m Sled Push 225/135
80m Farmer Carry 70/53
60m Sled Push 270/180
60m Farmer Carry
40m Sled Push 315/225
40m Farmer Carry
20m Sled Push 360/270
20m Farmer Carry
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 2×3
80% 3×2
Close Grip Bench Press
80% 4×4
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Peak Week
Back Squat
60% 1×5
70% 1×5
80% 1×5
Good Morning
8(L) 8(M) 8(MH) 8(H)
Walking Lunge
8(L) 8(M) 8(MH) 8(H)
Standing Calf Raise
15(L) 12(M) 10(MH) 8(H)
Ab Wheel
3 sets (pick reps)
“Will is the dynamic soul-force.”
~Albert Pike
