CROSSFIT
Back Squat
4(L) 4(M) 4(MH) 4(H)
4 rounds for time:
400m Run
25 Wall Ball 20/14
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STRONGFIT
Week 3
2 rounds: (very light)
12 Single-Leg RDL
12 Goblt Squat
12 Glute Bridge
Back Squat
8(L) 6(M) 4(MH) 2(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
21-15-9
Calorie Assault Bike
Russian Kettlebell Swing
Walking Lunge (steps each leg)
Hanging Knee Raise
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COMPETITOR
2 rounds:
1:00 Ski
12 Renegade Row (total)
10 Archer Push-up
Jerk
75% 2×3
80% 3×2
Pause Bench Press (:01 pause at bottom)
70% 5×5
4 rounds for time:
400m Run
5 Cluster 155/105
For time:
5000m Assault Bike
(1:00 fast / 1:00 slow)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Pause Power Clean (:02 BK)
70% 2×2
75% 2×2
80% 2×2
Close Grip Bench Press
70% 1×3
80% 1×3
85% 2×3
Triceps Pushdown
4×15 (M)
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POWERBUILDING
Cycle 1/Week 1
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 3×8
Split Squat
10(L) 10(M) 10(H)
(increase weight of final set weekly)
Leg Extension
3×15 (M)
Reverse Hyper
3×15 (M)
Standing Calf Raise
3×15 (M)
Incline Sit-up
3 sets (pick reps)
(increase reps weekly)
“Great things are done by a series of small things brought together.”
~Vincent Van Gogh
