FUNCTIONAL FITNESS
Dumbbell Bench Press
15(L) 12(M) 10(MH) 8(H)
5 rounds for time:
45 Double Under
15 Pull-up
3 Wall Walk
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STRONGFIT
Week 3
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)
5 rounds for total reps:
AMRAP 3:00
3 Muscle-up
30′ Handstand Walk
60 Double Under
(rest 1:00 between AMRAP’s)
2 rounds for time with a partner:
800m Ski
1200m Run
1600m Bike
10 rounds for load: (increase load each round)
20m Sled Push unbroken)
(rest 1:00 between rounds)
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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
75% 4×4
Standing Overhead Press
70% 4×8
Russian Twist
3×15 (M)
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POWERBUILDING
Cycle 1/Week 4
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Leg Press
15(L) 12(M) 10(H)
Hamstring Curl
12(L) 10(M) 8(MH) 6(H)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Flex Ab Machine
“The greatest threat to freedom is the absence of criticism.”
~Wole Soyinka
