FUNCTIONAL FITNESS
Thruster
6(L) 6(M) 6(MH) 6(H)
4 rounds for total reps:
AMRAP 3:00
60 Double Under
15 Burpee Box Jump Over 24/20
Max Toes to Bar
(rest 1:00)
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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:
:20 HS Shoulder Tap
:20 Hollow Rock
:20 Candlestick Roll to Straddle Stretch
For load:
Every 2:00 for 12:00 (6 sets)
5 Strict Press + 5 Push Press
Bench Press
75% 5×5
*rest the minimum amount of time you need between sets
4 rounds for total reps:
AMRAP 3:00
75 Double Under
15 Burpee Box Jump Over 24/20
Max Toes to Bar -in remaining time-
(rest 1:00)
4 sets:
10-15 Incline DB Curl
10-15 DB Skull Crusher
(rest 1:00 – 2:00)
4 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% 1×3
75% 1×3
80% 2×3
Power Clean
70% 1×3
75% 1×3
80% 2×3
Push Press
70% 1×3
75% 1×3
80% 2×3
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 6
Back Squat
45% 1×6
55% 1×5
65% 1×4
75% 1×3
80% 1×3
85% 2×3
1/4 Squat
3(M) 3(MH) 3(H)
Leg Press
10(M) 12(MH) 15(H)
Reverse Hyper
3×12 (MH)
“Only the weak are cruel. Gentleness can only be expected from the strong.”
~Leo Buscaglia
