CROSSFIT
Barbell Lunge
6(L) 6(M) 6(MH) 6(H) -each leg-
For time:
40 Power Clean 135/95
80 Burpee Over the Bar
160 Air Squat
(partition anyhow)
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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 Jerk
75% 3×3
80% 3×2
85% 3×1
Bench Press
10-8-6-4
5 sets:
6 Pullover
Max Reps Strict Pull-up (unbroken)
15-12-10-8-6 reps of:
DB Incline Bench Press
DB Incline Seal Row
For total time:
60 Double Under
500/400m Row
400m Run
(2:00 rest)
120 Double Under
1000/800m Row
800m Run
(2:00 rest)
60 Double Under
500/400m Row
400m Run
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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
Cycle 4/Week 1
Back Squat
55% 1×3
65% 1×3
75% 1×3
70% 1×3
60% 1×3
Walkout & Hold (:20-:30)
1×1 (H)
Pause Squat
60% 1×1
65% 1×1
70% 1×1
2 rounds:
20 Reverse Hyper (M)
20 Nautilus Ab (M)
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
~Albert Einstein
