CROSSFIT
Bench Press
8(L) 8(M) 8(MH) 8(H)
AMRAP 10:00
1 Rope Climb
10 Push-up
15 Sit-up
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STRONGFIT
Week 2
2 rounds: (very light)
10 Hamstring Floss
10 Good Morning (bar)
10 Back Squat (bar)
Box Squat (parallel)
5(0) 5(L) 5(M) 5(MH) 5(H)
3 rounds:
No rest between exercises.
15 Leg Extension
12 Hamstring Curl
(alternate rounds with a partner)
For time:
21-15-9
Assault Bike (calories)
Russian Kettlebell Swing
Incline Sit-up
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COMPETITOR
2 rounds:
250/200m Ski
12 Banded External Rotation (each arm)
8 Half Kneeling DB Press (each arm)
Bench Press
70% 5×3
Every 1:00 for 12:00
Odd minutes – Strict Handstand Push-up
Even minutes – Strict Pull-up
(unbroken – choose reps prior to start)
10 rounds for time:
1 Rope Climb
2 Wall Walk
3 Bar Muscle-up
21-15-9 reps of:
EZ Bar Curl
EZ Bar Skull Crusher
(rest 1:00)
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WEIGHTLIFTING
TESTING SATURDAY
Power Snatch
70% 2×3
75% 3×2
Power Clean & Push Press
70% 3×2
75% 3×1
Snatch Pull
100% 3×3
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POWERUILDIING
Cycle 1/Week 3
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×8
Split Squat
3×10 (M)
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)
“I believe that every human mind feels pleasure in doing good to another.”
~Thomas Jefferson
