FUNCTIONAL FITNESS
Back Squat
4×8
*follow each set with 10 Partner Hamstring Curl
AMRAP 12:00
8 Burpee Over the Rower
12/9 Calorie Row
24 Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
8 Step Down
8 Single-Leg RDL
:30 Wall Sit
15-12-9
No rest between exercises.
Russian Kettlebell Swing
Goblet Squat
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Leg Extension
Leg Press
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Back Extension
Ski Erg
(alternate rounds with a partner)
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COMPETITOR
3 sets:
10 DB Lateral Raise Super ROM
20 Alternating Arm Biceps Curl
30 Mountain Climber
Push Press
60% 3×3
Push Jerk
60% 3×3
Bench Press
60% 2×5
70% 3×3
AMRAP 12:00
6 Burpee Box Get Over (40″)
12/9 Calorie Ski
24 Double Under
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WEIGHTLIFTING
Jerk Behind the Neck
3-3-3
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 5×3
Close Grip Bench Press
80% 4×4
H-Raise
3×15
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POWERBUILDING
Cycle 1/Week 2
Light Pause Squat
5(L) 2×5(M)
Leg Press
8(L) 8(M) 8(MH) 8(H)
Leg Extension
4×15 (M)
4 rounds:
12 Reverse Hyper
12 Nautilus Ab
“He who labours not, cannot enjoy the reward of labour.”
~Samuel Smiles
