CROSSFIT
5 rounds for time:
9 Toes to Bar
15 Wall Ball 20/14
21 Push-up
AMRAP until failure…
:40 12/9 Calorie Row
:20 Rest
(workout ends when you fail to get 10/8 calories under 40 seconds)
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STRONGFIT
Cycle 3/Week 1
Back Squat
8(L) 5(M) 3(MH)
(keep weights constant for entire cycle)
Box Squat (parallel)
5(M) 5(MH) 5(H)
(increase weight of final set weekly)
2 rounds:
No rest between exercises.
12 Leg Extension (M)
15 Leg Press (M)
(alternate rounds with a parter)
2 rounds:
No rest between exercises.
12 Hamstring Curl (M)
15 Hip Thrust (M)
(alternate rounds with a parter)
Single-Leg Standing Calf Raise
2 sets (pick reps)
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COMPETITOR
3 rounds for quality:
8 DB Hammer Curl (2x DB)
8 Single-Arm DB Clean & Jerk (alt arms)
8 Weighted Sit-up (1x DB)
Snatch Pull + Power Snatch
65% 1+1
70% 1+1
75% 3(1+1)
Clean Pull + Power Clean
65% 1+1
70% 1+1
75% 3(1+1)
3 rounds for quality:
30yd Backward Sled Drag (harness)
10 Leg Lift Over
5 Muscle-up (Ring or Bar)
For time:
10-9-8-7-6-5-4-3-2-1
Burpee DB Power Clean (2x DB) 50/35
*12/10 Calorie Assault Bike after each round
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Pause Jerk Dip (:02 in bottom)
3×3 (MH)
Power Clean
70% 2×3
75% 2×3
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Deload
Machine Squat
2×12 (M)
Leg Press
2×15 (M)
Hip Thrust
2×20 (M)
Leg Extension
2×12 (M)
Leg Curl
2×12 (M)
Single-Leg Standing Calf Raise
1 Set (pick reps)
