FUNCTIONAL FITNESS
Strict Press
3(L) 3(M) 2×3(H)
5 rounds for time:
10 Toes to Bar
15/12 Calorie Ski
35 Double Under
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STRONGFIT
Week 3
Assault Bike
1:00 Easy
:30 Hard
1:00 Easy
:30 Hard
1:00 Easy
:30 Hard
1:00 Easy
Back Squat
10(L) 8(M) 6(MH) 4(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
3 rounds: (warm-up)
250/200m Ski
20 Pallof Press Rotation (10 each way)
10 KB Windmill (5 each side)
4 rounds for quality:
3-5 Muscle-up (strict, kipping, bar, or ring)
50′ Handstand Walk
:20 L-Hang Hold
(rest 1:00)
5 rounds for time:
12 Toes to Bar
15/12 Calorie Ski
50 Double Under
3 rounds:
100′ Farmer Carry (heavy)
50′ Single-Arm Waiter Carry (each side)
25 Weighted Sit-up
With a partner for time:
5000/4000m Ski
(switch when needed)
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WEIGHTLIFTING
Testing Saturday
Power Snatch
65% 2×2
70% 2×2
75% 2×2
Power Clean + Push Press
65% 2(2+2)
70% 2+2
75% 2(2+2)
Clean Pull
100% 3×3
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POWERBUILDING
Cycle 1/Week 1
Machine Squat
4×12(M)
Leg Press
3×15(M)
Hamstring Curl
4×12(M)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Flex Ab Machine
“It was hell at the time, but after it was over, it was wonderful.”
~Billy Wilder
