FUNCTIONAL FITNESS
Back Squat
4×4
*follow each set with 10 Partner Hamstring Curl
*Anna*
4 rounds for time:
21 Wall Ball 20/14
12 Burpee Box Jump Over 24/20
400m Run
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Hip Opener
10 Bird Dog (alternating)
Leg Press
4×15 (M)
Walking Lunge
4×8 (steps each leg)
Leg Extension
4×15 (M)
Weighted Sit-up
4×15 (M)
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COMPETITOR
3 sets:
10 Slow Motion Mountain Climber
10 Shoulder Scaption
10 Plate Circle
Jerk
80% 3×3
Push Press
70% 2×5
75% 2×3
Bench Press
80% 2×4
85% 2×3
*Conley*
For time:
1500/1200m Row
1000/800m Ski
500/400m Row
200m Farmer Carry 70/53
500/400m Row
1000/800m Ski
1500/1200m Row
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
75% 2×3
85% 3×2
Close Grip Bench Press
80% 2×3
85% 3×2
H-Raise
3×15
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POWERBUILDING
Deload
Back Squat
8(VL) 5(L) 3(M)
Pause Squat
2×3 (MH)
Leg Press (single-leg)
2×10 (M)
Leg Extension
2×10 (M)
Reverse Hyper
2×10 (M)
Nautilus Ab
2×10 (M)
“Machines take me by surprise with great frequency.”
~Alan Turing
