FUNCTIONAL FITNESS
For load:
Every 2:00 for 10:00
4 Push Press
3 rounds for total reps:
AMRAP 7:00
1000/800m Row
Max Burpee Over the Rower
(rest 3:00 between AMRAP’s)
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STRONGFIT
Week 3
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
Week 3
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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WEIGHTLIFTING
Cycle 1/Week 2
Clean + Jerk
75% 5(1+2)
Front Squat
80% 5×3
Clean Pull
95% 4×3
Dip + Jerk
75% 3(3+3)
Side Plank + Leg Lift
3×8 (each side)
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POWERBUILDING
Cycle 1/Week 2
Back Squat
35% 1×8
50% 1×3
55% 1×3
60% 1×1
65% 2×8
Good Morning
8(L) 8(M) 8(MH) 8(H)
Hip Press
10(L) 10(M) 10(H)
Nautilus Ab
6×6 (rest :10)
“You gotta be really careful what you bite off. Don’t bite off more than you can chew. It’s a dangerous world.”
~Ozzy Osbourne
