FUNCTIONAL FITNESS
Strict Press
3(L) 3(M) 3(MH) 3(H)
AMRAP 20:00
5-10-15-20-5-10-15-20-etc…
Calorie Row
Double Under
Toes to Bar
Double Under
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STRONGFIT
Week 2
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 20:00
Odd minutes – Ring Muscle-up
Even minutes – Handstand Hold (freestanding)
(choose reps/time prior to start)
DB Bench Press
5(L) 5(M) 5(MH) 5(H)
AMRAP 20:00
10-20-30-40-10-20-30-40-etc…
Calorie Row
Double Under
Toes to Bar
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)
5×1 (M)
Pause Push Press (:02 overhead)
5×3 (M)
Close Grip Bench Press
4×8 (M)
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POWERBUILDING
Cycle 2/Week 5
Back Squat (deload)
4×3 65%
1/4 Squat
1×3 105%
Pause Squat
2×2 55%
GHD Hollow Hold
2x :30
“That best portion of a man’s life, his little, nameless, unremembered acts of kindness and love.”
~William Wordsworth
