CROSSFIT
Power Clean
3(L) 3(M) 3×3(MH)
2 rounds for time:
30/20 Calorie Row
50 Sit-up
30/20 Calorie Assault Bike
90′ DB Walking Lunge 50/35 (1x DB)
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STRONGFIT
Cycle 4/Week 1
Back Squat
10(L) 8(M) 6(H) 15(MH)
3 rounds:
No rest between exercises.
12 Leg Press
8 Romanian Deadlift
(alternate rounds with a partner)
2 rounds:
No rest between exercises.
15 Leg Extension
15 Hamstring Curl
(alternate rounds with a partner)
AMRAP 8:00
12 Russian Kettlebell Swing
12 Steps Walking Lunge (each leg)
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COMPETITOR
3 rounds for quality:
30yd Double KB Rack Carry (2x KB)
12 Zottman Curl
12 Z-Press (2x KB)
Snatch High Pull + Power Snatch
70% 2(1+1)
75% 2(1+1)
80% 1+1
85% 1+1
Clean Pull + Power Clean
70% 2(1+1)
75% 2(1+1)
80% 1+1
85% 1+1
2 rounds for time:
40/32 Calorie Assault Bike
40 GHD Sit-up
40/32 Calorie Row
90′ (2xDB) Overhead Walking Lunge 50/35
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean
70% 2×3
75% 3×2
Push Press
70% 1×3
75% 1×3
80% 1×3
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POWERBUILDING
Cycle 1/Week 3
Back Squat
30% 1×8
40% 1×8
50% 1×8
60% 1×1
70% 1×8
Machine Squat
12(M) 12(H)
Hip Thrust
15(M) 15(H)
“Rest Pause Sets”
Leg Extension
“Rest Pause Sets”
Leg Curl
“Rest Pause Sets”
Standing Calf Raise
“In solitude the mind gains strength and learns to lean upon itself.”
~Laurence Sterne
