Fitness
For load:
Bench Press 5-4-3-2-1
(make consistent increases)
3 rounds for time:
500m Row
21 Toes to Bar
12 Power Clean 135/95
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Competitor
2 rounds for time:
20 Calorie Assault Bike
30 Over the Box Jump
20 Calorie Ski Erg
30 Box Step-up (alt leg)
20 Parrallette Pass Through
30 Steps Walking Lunge
20 Burpee to a plate
30 Double under
4 rounds: (constant load)
8 Shoulder Press
8 Weighted Dip
(alternate rounds with a partner)
3 rounds for time:
500m Row
21 Toes to Bar
12 Power Clean 135/95
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Weightlifting
Pause Jerk (:02 in dip)
70% 3×3
Jerk
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Power Clean
70% 2×3
75% 3×2
Bench Press 8-8-5-5-5
Dumbbell Incline Press 10-10-10
Overhead Triceps Extension 10-10-10
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Strength
Back Squat
55% 3×8
3 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04 ecc)
12 Dynabody Super Squat
(rest 2:00 between rounds)
3 rounds:
No rest between exercises.
8 Tempo Hamstring Curl (:04 ecc)
12 Dynabody Hip Thrust
(rest 2:00 between rounds)
Leg Press
1×50
“Men think highly of those who rise rapidly in the world; whereas nothing rises quicker than dust, straw, and feathers.”
~Lord Byron
