CROSSFIT
Barbell Lunge
10(0) 10(L) 10(M) 10(H)
AMRAP 12:00
9 Hang Power Clean 95/65
6 Thruster 95/65
30 Double Under
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
15 TKE
Front Foot Elevated Split Squat
15(0) 12(L) 10(M) 8(MH)
(dumbbell in opposite hand of leg working)
Single-Leg Hip Thrust
15(0) 12(L) 10(M) 8(MH)
Standing Calf Raise
“Rest Pause Sets”
3 rounds:
1:00 Calorie Assault Bike
:15 Side Plank Hold (both sides)
:30 Wall Sit
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COMPETITOR
Push Press + Jerk
70% 3+1
75% 2+1
80% 1+1
75% 3+1
80% 2+1
85% 1+1
80% 3+1
85% 2+1
90% 1+1
Bench Press (:03 eccentric, :01 pause)
5-5-5-5-5
4 sets:
6 Strict Pull-up
8 Pullover
4 sets:
10 DB Incline Bench Press
10 DB Incline Seal Row
4 rounds for time:
400m Run
20 Burpee
10 Chest to Bar Pull-up
1000/800m Assault Bike
(rest 1:00)
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WEIGHTLIFTING
At a moderate load:
Standing Overhead Press 4×8
At a moderate load:
Supinated Pulldown 4×8
At a moderate load:
Close Grip Bench Press 4×8
At a moderate load:
Upright Row 4×8
At a moderate load:
Triceps Pushdown 3×12
At a moderate load:
Dumbbell Lateral Raise 3×12
Hammer Curl
Dumbbell Lateral Raise 3×12
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POWERBUILDING
Cycle 3/Week 3
Back Squat
35% 1×8
50% 1×3
60% 1×3
70% 1×1
80% 1×1
90% 1×3
1/4 Squat
1(M) 1(MH) 1(H)
Pause Squat
1(M) 1(MH)
Weighted Plank Hold
2x :30 (M)
“Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.”
~Archimedes
