FUNCTIONAL FITNESS
Bent Over Barbell Row
10(L) 10(M) 10(MH) 10(H)
AMRAP 12:00
4-8-12-16-20-etc…
Push-up
Toes to Bar
*follow each round with 200m run
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STRONGFIT
Week 1
6 rounds:
:10 Assault Bike (hard)
:20 Assault Bike (easy)
Machine Squat
15(L) 12(M) 10(MH) 8(H)
21-15-9
Russian Kettlebell Swing
Goblet Squat
Leg Extension
3×15(M)
2 rounds:
15 Leg Lever
15 Sit-up
15 Russian Twist
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COMPETITOR
3 rounds: (warm-up)
250/200m Ski
20 Pallof Press Rotation (10 each way)
10 KB Windmill (5 each side)
Every 1:00 for 12:00
Odd min: Handstand Push-up
Even min: Pull-up
(max unbroken reps each set)
3 rounds for total reps:
AMRAP 2:00
1000/800m Bike
Bar Muscle-up (in remaining time)
(rest 1:00 between rounds)
AMRAP 12:00
4-8-12-16-20-etc…
Push-up
Toes to Bar
*follow each round with 200m run
3 rounds:
10 Seated Row
15 Lateral Raise
20 Biceps Curl
(rest 1:00-2:00)
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WEIGHTLIFTING
Preparation for State Meet. (Oct 17th)
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1
Power Clean
70% 2×3
80% 3×2
Push Press
70% 2×3
80% 3×3
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POWERBUILDING
Cycle 3//Week 2
Back Squat
35% 1×8
45% 1×5
55% 1×3
65% 1×1
75% 1×1
85% 3×3
Machine Squat
3×8(MH)
Hamstring Curl
3×12(MH)
Standing Calf Raise
3×15(M)
Nautilus Ab
3×15(MH)
“A clear and innocent conscience fears nothing.”
~Elizabeth I
