FUNCTIONAL FITNESS
Back Squat
5(L) 5(M) 2×5(H)
5 rounds for total reps:
AMRAP 2:00
200m Run
35 Double Under
Max Wall Ball 20/14 (in remaining time)
(rest 1:00)
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STRONGFIT
Week 2
Assault Bike
1:00 Easy
:30 Hard
1:00 Easy
:30 Hard
1:00 Easy
:30 Hard
1:00 Easy
Back Squat
12(L) 10(M) 8(MH) 6(H)
Hamstring Curl
15(L) 12(M) 10(MH) 8(H)
Leg Extension
15(L) 12(M) 10(MH) 8(H)
Standing Calf Raise
15(L) 12(M) 10(MH) 8(H)
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COMPETITOR
2 rounds:
500/400m Bike
12 Fire Hydrants (each leg)
8 Reverse Lunges (each leg)
Hang Snatch + Snatch
70% 1+1
75% 2(1+1)
80% 3(1+1)
Back Squat
75% 1×5
80% 1×3
85% 1×1
87.5% 2×4
5 rounds for total reps:
AMRAP 2:00
200m Run
35 Double Under
Max Wall Ball 20/14 (in remaining time)
(rest 1:00)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean from blocks (BK)
70% 2×3
75% 2×3
80% 2×3
Push Press
70% 2×3
75% 2×3
80% 2×3
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POWERBUILDING
Testing
Back Squat
1RM
“It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn.”
~B. C. Forbes
