FUNCTIONAL FITNESS
With a partner for time:
3000m Ski Erg
(share work anyhow)
4 rounds for time:
500/400m Row
20 Russian KB Swing 70/53
20 Burpee
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STRONGFIT
2 rounds:
10 Hamstring Floss
10 Step Down (each leg)
10 Slow Mountain climber
15-12-9
No rest between exercises.
Machine Squat
Russian Kettlebell Swing
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Hamstring Curl
Steps Walking Lunge (each leg)
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Back Extension
Hanging Knee Raise
(alternate rounds with a partner)
Standing Calf Raise
15(L) 12(M) 9(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)
75′ Handstand Walk
:25 L-Hang Hold
(rest 1:00)
5 rounds for time:
500/400m Row
20 Russian KB Swing 70/53
20 Burpee
3 rounds:
100′ Front Rack Carry (heavy)
50′ Single-Arm Overhead Carry (each side)
25 Weighted Sit-up
(rest 1:00-2:00)
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WEIGHTLIFTING
Tall Jerk
4×4 (light-drill)
At a moderate load:
Every 2:00 for 10:00
2 Push Press + Power Jerk + Jerk
Power Clean
70% 4×4
Standing Overhead Press
60% 4×8
Russian Twist
3×15 (M)
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POWERBUILDING
Cycle 1/Week 2
Machine Squat
4×10(MH)
Leg Press
3×15(M)
Hamstring Curl
4×10(MH)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Flex Ab Machine
“The meaning of things lies not in the things themselves, but in our attitude towards them.”
~Antoine de Saint-Exupery
