CROSSFIT
For load:
1.5 Press 3-3-3-3-3
3 rounds for time:
500m Row
400m Run
30 Sit-up
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STRONGFIT
Cycle 1/Week 1
Back Squat
8(L) 8(M) 8(MH) 8(H)
*follow each set with 8 band good morning.
2 rounds:
10 Bulgarian Split Squat (M)
10 Single Leg RDL (M)
(alternate rounds with a partner)
4 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Single Leg Calf Raise
2×15 (M)
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COMPETITOR
3 rounds for quality:
8 Single-Arm Floor Press (each arm)
8 Pullover & Press
Jerk Dip + Pause Jerk + Jerk
Build to Heavy 1+1+1
Bench Press 4-4-2-2-2
*follow each set with max Strict C2B
For reps:
Every 1:00 for 10:00
Bar Muscle-up
*start each minute with 20 double under.
(choose reps prior to start. unbroken)
8 rounds for calories + reps:
:20 Assault Bike
:10 Rest
:20 Ski Erg
:10 Rest
:20 Box Jump Over 24/20
:10 Rest
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 2×3
75% 2×3
Push Press
70% 1×3
75% 1×3
80% 3×3
Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
Alt Side & Front Raise
3×8 (M) (each way)
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POWERBUILDING
Cycle 3/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×1
72.5% 1×8
Walk Out
100% 1×1
Walking Lunge
6(L) 6(M) 6(H)
3 rounds:
No rest between exercises.
10 Reverse Hyper (MH)
15 Nautilus Ab (M)
(alternate rounds with a partner)
“Today a reader, tomorrow a leader.”
~Margaret Fuller
~Margaret Fuller
