FUNCTIONAL FITNESS
Thruster
8(L) 8(M) 8(MH) 8(H)
For total time:
3 rounds –
9 Deadlift 185/125
6 Box Jump Over 24/20
3 Wall Walk
-then-
800m Run
-then-
3 rounds –
3 Wall Walk
6 Box Jump Over
9 Deadlift
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Back Squat
5(L) 5(M) 5(MH) 5(H) 8(MH)
Leg Press
12(L) 10(M) 15(H)
Hamstring Curl
8(L) 8(M) 8(MH) 8(H)
AMRAP 6:00
Calorie Assault Bike
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COMPETITOR
3 sets:
12 Hanging Leg Raise
10 Table Opener
8 Kang Squat
For as many rounds as possible:
Every 1:00 until failure…
5 Deadlift
3 Hang Squat Clean
1 Cluster
(135/95 for the weight to start)
*add 10/5lbs each minute
For load:
Every 3:00 for 15:00
5 Front Squat
5 sets:
6-10 DB Romanian Deadlift
8-12 Leg Extension
20 DB Walking Lunge (total)
(rest 1:00-2:00)
3 rounds for total calories:
:10 Assault Bike / :50 Rest
:20 Assault Bike / :40 Rest
:30 Assault Bike / :30 Rest
:40 Assault Bike / :20 Rest
:50 Assault Bike / :10 Rest
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WEIGHTLIFTING
Tall Jerk Drill
4×3 (very light)
Jerk
70% 2×2
75% 2×2
80% 2×2
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 2×2
75% 2×2
80% 2×2
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 5
Back Squat
45% 1×6
55% 1×5
65% 1×4
70% 1×3
80% 2×3
1/4 Squat
3(M) 3(MH) 3(H)
Leg Press
10(M) 12(MH) 15(H)
Reverse Hyper
3×12 (MH)
“The true secret of happiness lies in taking a genuine interest in all the details of daily life.”
~William Morris
