CROSSFIT
Barbell Lunge
8(0) 8(L) 8(M) 8(MH)
AMRAP 12:00
12/9 Calorie Assault Bike
9 Deadlift 225/155
12/9 Calorie Assault Bike
9 Thruster 95/65
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STRONGFIT
Week 2
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
75% 1×5
80% 1×3
85% 5×1 (rest 1:00 between attempts)
Bench Press (:03 eccentric, :01 pause)
4-4-4-4-4
4 sets:
8 Strict Pull-up
8 Pullover
4 sets:
8 DB Incline Bench Press
8 DB Incline Seal Row
For time:
300 Double Under
2 Mile Run
100 Toes to Bar
(partition anyhow)
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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:
Hammer Curl 3×12
At a moderate load:
Dumbbell Lateral Raise 3×12
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POWERBUILDING
Deload
Back Squat
45% 1×3
55% 1×3
65% 1×3
60% 1×3
50% 1×3
Walkout & Hold (:20-:30)
1×1 (MH)
Pause Squat
3×1 (M)
2 rounds:
20 Reverse Hyper (M)
20 Nautilus Ab (M)
“Some people want it to happen, some wish it would happen, others make it happen.”
~Michael Jordan
