FUNCTIONAL FITNESS
Strict Press
4(L) 4(M) 4(MH) 4(H)
For total reps:
AMRAP 7:00
7 Weighted Sit-up 25/15
21 Double Under
(3:00 rest)
AMRAP 7:00
7 Toes to Bar
21 Double Under
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STRONGFIT
Week 1
3 rounds:
20 Plank Shoulder Tap (10 each side)
10 V-Up
10 Side Plank Hip Dip (10 each side)
20 Bicycle Cunch (10 each side)
:20 Hollow Body Hold
3 rounds for total calories:
1:00 Stepmill
1:00 Ski Erg
1:00 Assault Bike
1:00 Row
1:00 Rest
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COMPETITOR
3 sets:
12 Half Kneeling DB Press (each side)
12 Upright Row
12 DB Floor Press
For total reps:
Every 1:00 for 18:00
Odd minutes – Ring Muscle-up
Even minutes – Handstand Hold (freestanding)
(choose reps/time prior to start)
DB Bench Press
6(L) 6(M) 6(MH) 6(H)
For total reps:
AMRAP 7:00
7 Handstand Push-up
21 Double Under
(3:00 rest)
AMRAP 7:00
7 Chest to Bar Pull-up
21 Double Under
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WEIGHTLIFTING
Jerk In Split
5×3 (M)
Pause Jerk (:02 in dip)
5×3 (M)
3 Position Power Clean (AK/BK/Floating)
5×3 (M)
Pause Push Press (:02 overhead)
5×3 (M)
Close Grip Bench Press
4×8 (M)
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POWERBUILDING
Cycle 2/Week 4
Back Squat
2×5 80%
1/4 Squat
2×3 100%
Pause Squat
2×3 67.5%
Reverse Hyper
3×12 (M)
GHD Hollow Hold
2x :30
“A dog teaches a boy fidelity, perseverance, and to turn around three times before lying down.”
~Robert Benchley
