FUNCTIONAL FITNESS
Bent Over Barbell Row
12(L) 12(M) 12(MH) 12(H)
For time:
70 Box Jump 24/20
50 Toes to Bar
30 DB Push Press 2×35/25
10 Wall Walk
________________
STRONGFIT
Week 1
6 rounds:
:10 Assault Bike (hard)
:20 Assault Bike (easy)
Machine Squat
15(L) 12(M) 10(MH) 8(H)
21-15-9
Russian Kettlebell Swing
Goblet Squat
3 rounds:
15 Leg Extension
15 Hamstring Curl
2 rounds:
15 Leg Lever
15 Sit-up
15 Russian Twist
____________________
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
(choose reps prior to start. unbroken)
For time:
30 Muscle-up
*50 Double Under at every break
For time:
70 Box Jump 24/20
50 Toes to Bar
30 DB Push Press 2×50/35
10 Wall Walk
3 rounds:
10 Seated Row
15 Lateral Raise
20 Biceps Curl
(rest 1:00-2:00)
___________________
WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1.2.1
Power Clean
75% 4×3
Push Press
85% 4×3
_________________
POWERBUILDING
Cycle 3//Week 2
Back Squat
60% 1×5
70% 1×5
80% 1×5
75% 1×5
65% 1×5
Machine Squat
12(L) 10(M) 8(MH) 6(H)
Hamstring Curl
12(L) 10(M) 8(MH) 6(H)
Standing Calf Raise
3×15(M)
3 rounds:
15 Hip Adduction
15 Hip Abduction
15 Nautilus Ab
“Never help a child with a task at which he feels he can succeed.”
~Maria Montessori
