CROSSFIT
Front Squat
5(L) 5(M) 5(MH) 5(H)
AMARP 15:00
45′ Walking Lunge
30 Calorie Row
15 Toes to Bar
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STRONGFIT
Cycle 1/Week 1
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Machine Squat
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Hamstring Curl
(use a weight that you can do 12-15 reps with)
Complete with as little rest as possible:
50 Leg Extension
(use a weight that you can do 12-15 reps with)
1:00 Plank Hold
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COMPETITOR
2 rounds for quality:
2:30 Assault Bike
10 Split Squat (left leg forward)
10 Standing Side Lunge (total)
10 Split Squat (right leg forward)
20 Banded Monster Walk
Power Snatch
Build to Heavy 2
80% of Heavy 2: 4×2 (touch & go)
*1:00 Rest between touch & go sets
Back Squat 6-6-6-6-6-6
3 rounds:
10 Double DB Elevated Heel RDL
15 Double DB Bent Over Row
Max Reps Strict Pull-ups
(alt. rounds with partner)
4 rounds for time:
16 Toes to Bar
12 Power Clean 135/95
8 Thruster 135/95
400m Run
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WEIGHTLIFTING
Meet Saturday, April 15th
Rest
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POWERBUILDING
Cycle 2/Week 1
Tempo Back Squat (:04 ecc)
35% 1×5
40% 1×5
45% 1×5
55% 1×5
Box Squat (above parallel)
5(M) 5(MH) 5(H)
Good Morning
8(L 8(M) 8(H)
Leg Press
12(L) 12(M) 12(H)
Nautilus Ab 2×20
“The more we do, the more we can do.”
~William Hazlitt
