FUNCTIONAL FITNESS
3 rounds:
50 Flutter Kicks (total)
30 Russian Twist (total)
10 Hanging Leg Raise
AMRAP 15:00
80 Double under
20 Burpee Over the Bar
10 Deadlift 225/155
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STRONGFIT
Week 1
2 rounds: (very light)
8 Hamstring Floss
8 Slow Mountain Climber
8 Hip Openers
Goblet Squat
15(L) 12(M) 10(MH) 8(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Leg Extension
15(L) 12(M) 10(MH) 8(H)
Calf Raise
3×15 (M)
Weighted Sit-up
3×15 (M)
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COMPETITOR
3 sets:
15 Face Pull (band or machine)
12 Push-up
9 PVC Passthrough
Strict Press + Push Press
3+3, 3+3, 3+3, 3+3, 3+3
Bench Press
85% 4×4
AMRAP 15:00
90 Double Under
30 Burpee
10 Bar Muscle Up
3 sets:
15 DB Lateral Raise
15 DB Rear Delt Fly
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WEIGHTLIFTING
Moderate load:
Press in Split
8-8-8-8
Moderate load:
Jerk Behind the Neck
3-3-3-3-3
Power Clean
60% 4×4
Close Grip Bench Press
60% 1×6
55% 3×6
H-Raise
3×15
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POWERBUILDING
Cycle 1/Week 11
TESTING
Back Squat
3RM
“Patience is necessary, and one cannot reap immediately where one has sown.”
~Soren Kierkegaard
