FUNCTIONAL FITNESS
5 rounds for reps:
Bench Press (BW / .66BW)
Strict Pull-up
(rest 3:00)
2 rounds:
21’s EZ Bar Biceps Curl
21’s EZ Bar Triceps Extension
(alt. rounds with partner)
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STRONGFIT
Week 3
2 rounds: (very light)
20 TKE (each leg)
10 Step Down
5 Slow Mountain Climber (each leg)
Back Squat
8(L) 8(M) 8(MH) 8(H)
Dumbbell RDL
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Hamstring Curl
12 Steps Walking Lunge (each leg)
(alternate rounds with a partner)
Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up
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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 – 5 Strict HSPU + Kipping HSPU
Even – 5 Strict Pull-up + Butterfly Pull-up
(chose reps prior to start. unbroken)
For time:
25 Muscle-up
*run 200m at each break
5 rounds for total reps:
AMRAP 2:00
250/200m Row
Max Burpee Box Jump (20″)
(rest 1:00 between AMRAP’s)
3 rounds:
10 Seated Row
15 Lateral Raise
20 Biceps Curl
(rest 1:00-2:00)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×1
90% 2×1
Power Clean
70% 2×2
75% 2×2
80% 2×2
Push Press
80% 2×2
85% 2×2
90% 2×2
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POWERBUILDING
Cycle 3//Week 2
Back Squat
55% 1×5
65% 1×5
75% 1×5
70% 1×5
60% 1×5
Machine Squat
8(L) 8(M) 8(MH) 8(H)
Hamstring Curl
10(L) 10(M) 10(MH) 10(H)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Nautilus Ab
“Nothing is built on stone; all is built on sand, but we must build as if the sand were stone.”
~Jorge Luis Borges
