CROSSFIT
Front Squat
5(L) 4(M) 3(MH) 2(H)
*10 Banded Side Steps (each way) after each set
AMRAP 9:00
3 Power Clean 135/95
3 Front Squat 135/95
3 Shoulder to Overhead 135/95
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STRONGFIT
Week 1
2 rounds: (very light)
10 TKE (each leg)
10 Reverse Lunge (each leg)
10 Glute Bridge
4 rounds:
No rest between exercises.
8 Back Squat
10 Russian Kettlebell Swing
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Leg Press
10 Hamstring Curl
(alternate rounds with a partner)
2 rounds for calories:
:10 Assault Bike Hard
:50 Rest
:20 Assault Bike Hard
:40 Rest
:30 Assault Bike Hard
:30 Rest
:40 Assault Bike Hard
:20 Rest
:50 Assault Bike Hard
:10 Rest
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COMPETITOR
For quality:
1000m Row/Ski/Run or (2000m Bike)
3-5 minutes of hip circle (band) warm-up
2-3 minutes of crossover symmetry
2-3 rounds for quality:
1:00 Row/Bike/Run
10 Lateral Box Step-up/Step-down (each leg)
10 Deficit Reverse Lunge (each leg)
Barbell Lunge
6(L) 6(M) 6(MH) 6(H)
*10 Reverse Hyper after each set
For total time:
4 rounds –
10 DBall Cleans 150/100
15 GHD Sit-up
20/16 Calorie Ski
(1:1 rest between rounds)
-then-
4 rounds –
10 DB Deadlifts (2xDB) 100/70
15 Toes to Bar
20/16 Calorie Row
(1:1 rest between rounds)
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WEIGHTLIFTING
BTN Jerk + Jerk
70% 2(1+1)
75% 2(1+1)
80% 4(1+1)
Floating Power Clean
70% 2×3
75% 2×3
Push Press
75% 1×3
80% 1×3
85% 2×3
Close Grip Bench Press
55% 1×5
65% 1×3
75% 1×1
85% 1×5
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POWERBUILDING
Cycle 1/Week 3
Box Squat (above parallel)
4×8 (M)
Walking Lunge
4×8 (M) (each leg)
Good Morning
4×8 (M)
Leg Press
3×12 (M)
Med Ball Sit-up
3×15 (M)
“Who has a harder fight than he who is striving to overcome himself.”
~Thomas a Kempis
