FUNCTIONAL FITNESS
Thruster
4(L) 4(M) 4(MH) 4(H)
“Air Force”
For time:
20 Thruster 95/65
20 Power Clean
20 Push Jerk
20 Overhead Squat
20 Front Squat
(4 Burpee EMOM starting at 0:00)
________________
STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Back Squat
10(L) 8(M) 6(MH) 4(H) 12(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
__________________
COMPETITOR
3 sets:
2 Wall Facing HSPU
10 Wall Facing HS Shoulder Taps
:30 Straight Arm Plank
For load:
Every 2:00 for 12:00 (6 sets)
4 Strict Press + 4 Push Press
Bench Press
80% 5×5
For total time:
100 Double Under
~then~
25-20-15-10-5
Line Facing Burpee
Calorie Ski
~then~
100 Double Under
5 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
__________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
75% 2×3
85% 3×2
Ab Wheel
2 sets (pick reps)
__________________
POWERBUILDING
Cycle 1/Week 6
Back Squat
45% 1×8
55% 1×6
65% 1×5
75% 1×4
85% 1×3
90% 2×3
1/4 Squat
2(M) 2(MH) 2(H)
Leg Press
10(M) 12(MH) 15(H)
Reverse Hyper
3×12 (MH)
“You can always count on Americans to do the right thing – after they’ve tried everything else.”
~Winston Churchill
