CROSSFIT
10 rounds for reps + calories:
1:00 Row for Calories
:15 Rest
:30 Sit-up
:15 Rest
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STRONGFIT
Cycle 3/Week 2
Back Squat
8(L) 8(M) 5(MH) 5(H)
Romanian Deadlift
3×8 (M)
Walking Lunge (steps each leg)
3×8 (M)
Single-Leg Standing Calf Raise
2 sets (pick reps)
5 rounds:
1:00 Assault Bike
:15 Rest
:30 Sit-up
:15 Rest
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COMPETITOR
3 rounds for quality:
:50 Wall Sit
25 Bicycle Crunches (each side)
25 Banded Triceps Pushdown
15 Split Squat (each leg)
Clean
70% 3×1
75% 3×1
80% 3×1
(1:00 rest between sets)
Clean Pull + Clean High Pull
95% 2(2+2)
100% 3(2+1)
Pause Jerk (:02 pause in dip/:02 pause in split)
60% 4×2
Jerk
70% 3×1
75% 3×1
80% 3×1
(1:00 rest between sets)
6 rounds for total reps:
AMRAP 2:00
15/12 Calorie Assault Bike
Max Devil Press (2xDB) 50/35 in remaining time
(1:00 rest between AMRAPs)
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WEIGHTLIFTING
Jerk
70% 1×3
75% 2×2
80% 3×1
Power Clean
70% 2×3
75% 2×2
Push Press
70% 4×4
Weighted Dip
8(L) 8(M) 8(MH) 8(H)
Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
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POWERBUILDING
Cycle 3/Week 4 (deload)
Back Squat
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×3
Walkout (:10 hold)
90% 1×1
Reverse Hyper
2×20 (M)
Weighted Plank Hold
3x:20 (M)
“Those who dare to fail miserably can achieve greatly.”
~John F. Kennedy
