FUNCTIONAL FITNESS
Back Squat
5-4-3-2-1
For total time:
3 rounds –
3 Toes to Bar
5 Burpee to Plate
7 Wall Ball 20/14
(rest 1:00)
3 rounds –
5 Toes to Bar
7 Burpee to Plate
9 Wall Ball
(rest 2:00)
3 rounds –
7 Toes to Bar
9 Burpee to Plate
11 Wall Ball
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STRONGFIT
Week 3
2 rounds: (very light)
10 Single Leg RDL
10 Press-up
10 Slow Mountain Climber
4 rounds:
No rest between exercises.
8 Goblet Squat
8 Russian Kettlebell Swing
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Leg Extension
10 Leg Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Steps Walking Lunge (each leg)
12 Hamstring Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Nautilus Ab
15 Back Extension
(alternate rounds with a partner)
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COMPETITOR
Push Press (barbell cycling)
6(L) 6(M) 6(H)
(unbroken, touch & go)
For total time (until failure):
Every 2:00 until unable to complete in that time –
6 Toes to Bar
6 Burpee to 6″ Reach
(Add 3 reps every round to each movement)
Bench Press
55-65% 4×8
3 sets:
15 DB Incline Bench Press
15 Triceps Extension (rope)
3 rounds for total calories:
:10 Ski / :50 Rest
:20 Ski / :40 Rest
:30 Ski / :30 Rest
:40 Ski / :20 Rest
:50 Ski / :10 Rest
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WEIGHTLIFTING
Testing Saturday
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×2
75% 2×2
Push Press
70% 2×2
75% 2×2
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POWERBUILDING
Cycle 1/Week 1
Back Squat
60% 3×6
Machine Squat
12(L) 12(M) 12(H)
Leg Extension
15(L) 15(M) 15(H)
Back Extension
12(L) 12(M) 12(H)
Incline Sit-up
3 sets (pick reps)
“It is not the ship so much as the skillful sailing that assures the prosperous voyage.”
~George William Curtis
