FUNCTIONAL FITNESS
Every 1:00 for 10:00
Odd – Strict Pull-up
Even – Strict Bar Dip
(choose reps prior to start)
AMRAP 15:00
10 Weighted Sit-up 35/25
15 KB Swing 53/35
200m Run
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STRONGFIT
Week 2
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)
Every 1:00 for 12:00
Odd – Deficit Strict Handstand Push-up
Even – Strict Chest to Bar Pull-up
(choose reps ahead of time)
For time:
30 Calorie Ski
60 GHD Sit-up
90′ Double KB Overhead Walking Lunge
120′ Handstand Walk
AMRAP 12:00
4 Power Snatch 135/95
8 Bar Muscle-up
12 Calorie Bike
3 rounds:
12 Single-Arm DB Row (each arm)
15 DB Lateral Raise
20 Band Pull Apart
(rest 1:00-2:00)
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WEIGHTLIFTING
Jerk
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
Jerk Dip
85% 1×2
90% 1×2
95% 1×2
Power Clean
75% 2×3
80% 3×2
Push Press
75% 4×4
Russian Twist
3×15 (M)
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POWERBUILDING
Cycle 2/Week 2
Back Squat
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 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
“The art of simplicity is a puzzle of complexity.”
~Douglas Horton
