FUNCTIONAL FITNESS
For load:
Thruster
5-4-3-2-1
For time:
150/120 Calorie Row
100 Wall Ball 20/14
50 Deadlift 185/125
(partition anyhow)
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STRONGFIT
Assault Bike
8 rounds:
:10 Hard
:20 Easy
Machine Squat
6×6 (increase weight weekly)
(rest :20 between sets)
9-12-15-12-9
Steps Walking Lunge
Kettlebell Swing
3 rounds:
:45 Plank Hold
:45 Wall Sit
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COMPETITOR
3 sets:
10 Z-Press
15 Triceps Overhead Extension
20 Side Plank Rotation (10 each side)
Push Jerk
12(L) 8(M) 4(MH)
*follow each set with 10 Partner Lateral Raise
Bench Press
85% 3×5
5 rounds for total reps:
AMRAP 2:00
10 Bar Facing Burpee
50 Double Under
Max Calorie Ski -in remaining time-
(rest 1:00 between AMRAP’s)
3 sets:
10 Single-Arm DB Press (each arm)
20 Triceps Pushdown (bar)
AMRAP 10:00
10 Calorie Bike
(:30 rest)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
Power Clean
80% 5×2
Push Press
80% 5×2
Ab Wheel
2 sets (pick reps)
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POWERBUILDING
Cycle 1/Week 8
Back Squat
45% 1×8
55% 1×6
65% 1×5
75% 1×4
85% 1×2
90% 1×2
95% 1×2
1/4 Squat
1(M) 1(MH) 1(H)
Leg Press
3×12 (M)
“The supreme accomplishment is to blur the line between work and play.”
~Arnold J. Toynbee
