CROSSFIT
Overhead Squat
12(L) 10(M) 8(MH) 6(H)
With a partner for time:
200 Wall Balls 20/14
200 Calorie Assault Bike
(partners work on separate movements at the same time)
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STRONGFIT
Week 2
8 rounds:
:10 Bike
:20 Rest
“Rest Pause Sets”
Leg Press
“Rest Pause Sets”
Hamstring Curl
“Rest Pause Sets”
Leg Extension
2 rounds:
:30 Split Squat Hold (each leg)
1:00 Plank Hold
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COMPETITOR
Power Clean & Push Jerk
Build up to 80%
(focus is technique)
4 rounds:
15/12 Calorie Assault Bike (fast)
(:30 rest)
15/12 Calorie Ski
(1:30 rest)
Every 1:00 for 15:00
Minute 1 – 12 Lateral Box Step Over 20″
Minute 2 – :30 Sandbag Bear Hug Hold
Minute 3 – Gymnastics of your choice on bar
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WEIGHTLIFTING
Rest
Testing Saturday
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POWERBUILDING
Cycle 3/Week 1
Back Squat
35% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×8
1/4 Squat
3(M) 3(MH) 3(H)
Pause Squat
3(M) 3(M)
Weighted Plank Hold
2x :30 (M)
“Yesterday is not ours to recover, but tomorrow is ours to win or lose.”
~Lyndon B. Johnson
