FUNCTIONAL FITNESS
Strict Press
8(L) 6(M) 4(MH) 2(H)
AMRAP 15:00
3-6-9-12-15-etc…
Calorie Bike
Push-up
Calorie Row
Push-up
___________________
STRONGFIT
1 round: (light)
40m Sled Push
40m Lateral Shuffle (Rt)
40m Lateral Shuffle (Lt)
40m Backwards Drag
Belt Squat
10(L) 10(M) 10(MH) 10(H)
1 round: (medium)
40m Sled Push
40m Lateral Shuffle (Rt)
40m Lateral Shuffle (Lt)
40m Backwards Drag
Dumbbell RDL
10(L) 10(M) 10(MH) 10(H)
1 round: (heavy)
40m Sled Push
40m Lateral Shuffle (Rt)
40m Lateral Shuffle (Lt)
40m Backwards Drag
_____________________
COMPETITOR
3 sets:
8 Prone Incline Plate Raise
8 Plank KB Shoulder Drag (each side)
8 DB Pullover
“Death By Muscle-up”
Every 1:00 for 7:00
1 Ring Muscle-up
(+1 Ring Muscle-up each round)
(If you fail before 7:00, start back at 1)
DB Bench Press
4(L) 4(M) 4(MH) 4(H)
“JT”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
_________________
WEIGHTLIFTING
Jerk In Split
3-3-3-3-3
(building)
Pause Jerk (:02 in dip)
3-3-3-3-3
3 Position Power Clean (AK/BK/Floating)
5×1 (M)
Pause Push Press (:02 overhead)
3-3-3-3-3
Close Grip Bench Press
8-8-8-8
_______________________
POWERBUILDING
Cycle 2/Week 6
Back Squat
2×6 80%
1/4 Squat
1×3 110%
Pause Squat
2×2 65%
GHD Hollow Hold
2x :30
“To be prepared is half the victory.”
~Miguel de Cervantes
