FUNCTIONAL FITNESS
Back Squat
Build to a Heavy Set of 20
5 rounds for time:
10 Pull-up
20 Push-up
30 Sit-up
200m Run
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STRONGFIT
Week 1
3 rounds: (very light)
20 TKE
8 Stepdown
4 Slow Mountain Climbers
Leg Press
15(L) 12(M) 10(MH) 8(H)
3 rounds:
12 Hamstring Curl
12 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
3 rounds:
15 Russian Kettlebell Swing (M)
10 Goblet Squat (M)
:30 Plank Hold
Standing Calf Raise
3 sets (pick reps. increase weekly)
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COMPETITOR
3 sets:
10 Slow Motion Mountain Climber
10 Shoulder Scaption
10 Plate Circle
For total reps:
Every 1:00 for 12:00
Odd minutes – Strict Pull-up
Even minutes – Strict HSPU
(choose reps prior to start)
3 sets:
8 DB Incline Bench Press
12 DB Biceps Curl
3 sets:
8 DB Bent Over Row
12 DB Skull Crusher
AMRAP 7:00
3-6-9-12-15-etc…
Power Clean 135/95
Burpee Over the Bar
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WEIGHTLIFTING
Testing Saturday
Power Snatch
75% 5×1
Power Clean & Jerk
75% 5×1
Snatch Pull
90% 3×3
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POWERBUILDING
Week 3
Back Squat
8(VL) 5(L) 3(M) 1(MH)
Pause Squat
3×3 (MH)
Leg Extension
5×10 (MH)
Reverse Hyper
5×10 (MH)
Nautilus Ab
5×10 (MH)
“To do anything to a high level, it has to be total obsession.”
~Conor McGregor
