CROSSFIT
For time:
800m Row
27 KB Swing 53/35
27 Wall Ball 20/14
600m Row
21 KB Swing
21 Wall Ball
400m Row
15 KB Swing
15 Wall Ball
200m Row
9 KB Swing
9 Wall Ball
For time:
50/40 Calorie Assault Bike
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STRONGFIT
Cycle 3/Week 2
Back Squat
8(L) 5(M) 3(MH)
(keep weights constant for entire cycle)
Box Squat (parallel)
5(M) 4(MH) 3(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:
7 DB Front Raise
7 DB Lateral Raise
7 DB Rear Delt Fly
Snatch Pull + Power Snatch (t&g)
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
Clean Pull + Power Clean (t&g)
60% 1+1
65% 1+1
70% 1+1
75% 1+1
80% 1+1
4 rounds for calories:
AMRAP 2:00
16 Deadlift 155/105
8 Box Jump 24/20
Max Calorie Assault Bike
(2:00 rest)
GYMNASTIC SKILL SESSION
Every 1:00 for 12:00
-choose reps and movement-
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Pause Jerk Dip (:02 in bottom)
3×2 (H)
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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POWERBUILDING
Cycle 1/Week 1
Back Squat
30% 1×8
40% 1×8
50% 1×8
60% 1×8
Machine Squat
12(M) 12(MH)
Hip Thrust
15(M) 15(MH)
“Rest Pause Sets”
Leg Extension
“Rest Pause Sets”
Leg Curl
“Rest Pause Sets”
Standing Calf Raise
“Rest Pause Sets”
Select a weight that allows 15 reps.
Set 1: As many reps as possible
(rest :20 )
Set 2: As many reps as possible
(rest :20 )
Set 3: As many reps as possible
(constant load for all sets)
“It always seems impossible until it’s done.”
~Nelson Mandela
