FUNCTIONAL FITNESS
DB Bench Press
10(L) 10(M) 10(MH) 10(H)
AMRAP 12:00
3-6-9-12-15-etc…
Power Clean 115/75
Push Press 115/75
*200m Run after every round
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STRONGFIT
Week 2
2 rounds:
10 Hamstring Floss
10 Step Down (each leg)
10 Slow Mountain climber
15-12-9
No rest between exercises.
Machine Squat
Russian Kettlebell Swing
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Hamstring Curl
Steps Walking Lunge (each leg)
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Back Extension
Hanging Knee Raise
(alternate rounds with a partner)
Standing Calf Raise
15(L) 12(M) 9(H)
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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)
4 rounds for quality:
4-6 Muscle-up (strict, kipping, bar, or ring)
100′ Handstand Walk
:30 L-Hang Hold
(rest 1:00)
AMRAP 15:00
3-6-9-12-15-etc…
Power Clean 135/95
Handstand Push-up
*200m Run after every round
3 rounds:
40m Sled Push Shuttle 225/135
50/40 Calorie Bike
(rest 2:00)
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WEIGHTLIFTING
Tall Jerk
4×4 (light-drill)
At a moderate load:
Every 2:00 for 10:00
2 Push Press + Power Jerk + Jerk
Power Clean
70% 4×4
Standing Overhead Press
65% 4×8
Russian Twist
3×15 (M)
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POWERBUILDING
Cycle 1/Week 3
Machine Squat
4×8(MH)
Leg Press
3×12(M)
Hamstring Curl
4×8(MH)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Flex Ab Machine
“Work saves us from three great evils: boredom, vice and need”
~Voltaire
