CROSSFIT
For load:
Power Clean 4-4-4-4-4
(make consistent increases)
For time:
1000/800m Row
50 KB Swing 53/35
50 Burpee
1000/800m Row
______________________________
STRONGFIT
Testing
Back Squat
Build to 1RM
For time:
Wall Sit Hold
Hamstring Curl
3×12 (M)
AMRAP 2:00
Sit-up
______________________________
COMPETITOR
3 rounds for quality:
7 Single-Leg KB Romanian Deadlift (each leg)
9 Top Down Gorilla KB Row (each arm)
11 KB Halo (each way)
Snatch Pull + Floating Power Snatch + Power Snatch
70% 3(1+1+1)
Snatch Grip Push Press + Overhead Squat (:03 ecc)
65% 1(5+1)
70% 2(2+1)
Power Clean
65% 2×3
70% 2×2
Strict Press
10(L) 8(M) 5(MH) 3(H)
For total reps:
Every 1:00 for 21:00
Minute 1 – 15/12 Calorie Assault Bike
Minute 2 – 8-12 DBall or Sandbag Squat 100/80
Minute 3 – 10-15 Deficit Plate Push-up
______________________________
WEIGHTLIFTING
Push Press
Build to a heavy single
Muscle Clean
4×4 (M)
Arnold Press
3×12 (M)
Cable Seated Row
3×15 (M)
3 rounds:
8 DB Alternating Side & Front Raise
(8 each way)
3 rounds:
:30 Wall Sit
:30 Plank Hold
:30 Calf Raise
:30 Rest
______________________________
POWERBUILDING
Cycle 2/Week 3
Back Squat
8(L) 6(M) 4(MH) 4(H)
(increase weight of final set each week)
Reverse Lunge (each leg)
8(L) 6(M) 4(H)
3 rounds:
No rest between exercises.
12 Leg Extension
12 Leg Press
(alternate rounds with a partner)
Nordic Curl
3 sets (pick reps)
Side Plank Hold
2x :30 (each side)
“Happiness is a direction, not a place.”
~Sydney J. Harris
