FUNCTIONAL FITNESS
DB Bench Press
12(L) 10(M) 8(MH) 6(H)
For time:
50 DB Snatch 50/35
50 Push-up
50 DB Step-up 50/35
50 Sit-up
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STRONGFIT
Assault Bike
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
:20 Fast
1:00 Easy
Complete with as little rest as possible:
50 Leg Press
(use a weight that you can do for 12 reps)
Complete with as little rest as possible:
50 Hamstring Curl
Complete with as little rest as possible:
50 Leg Extension
Complete with as little rest as possible:
50 Standing Calf Raise
2 rounds:
15 Hip Adduction
15 Hip Abduction
15 Ab Machine
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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)
For time:
30 Muscle-up
*200m Run every time you break
3 rounds for time:
500/400m Ski
30′ Handstand Walk
15 Toes to Bar
30′ Handstand Walk
With a partner for time:
200m Farmer Carry 70/53
200m Sled Push 270/180
200m Farmer Carry
For time:
50 DB Snatch 50/35
50 Handstand Push-up
50 DB Step-up 50/35
50 Toes to Bar
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WEIGHTLIFTING
Jerk
70% 1×3
75% 1×3
80% 4×2
Jerk Dip
80% 1×2
85% 1×2
90% 1×2
Power Clean
75% 2×3
80% 3×2
Push Press
70% 4×4
Russian Twist
3×15 (M)
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POWERBUILDING
Cycle 2/Week 1
Back Squat
40% 1×5
50% 1×5
60% 1×5
55% 1×5
45% 1×5
Hip Thrust
15(L) 15(M) 15(MH) 15(H)
Hamstring Curl
12(L) 12(M) 12(MH) 12(H)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Nautilus Ab
“People do not decide to become extraordinary. They decide to accomplish extraordinary things.”
~Edmund Hillary
