FUNCTIONAL FITNESS
4 rounds:
6-8 Seated Row
12-15 Biceps Curl
AMRAP 20:00
10 Hand Release Push-up
5 Pull-up
200m Run
20 Hand Release Push-up
10 Pull-up
200m Run
30 Hand Release Push-up
15 Pull-up
200m Run
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STRONGFIT
2 rounds: (very light)
15 Prone Incline Row (two hands)
15 Arnold Press
30 Band Pull Apart
Machine Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Upright Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exrecises.
20 Lateral Raise
20 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
250m Row
10 Barbell Bent Over Row (empty bar)
10 Windshield Wiper
Weighted Pull-up
5(0) 5(L) 5(M) 1(MH) 5(H)
Single-Arm Seated Row
8(L) 8(M) 2×8(H) -each arm-
3 rounds:
15-20 Rear Delt Fly
10-12 EZ Bar Curl
(alt. rounds with partner)
AMRAP 20:00
10 Handstand Push-up
5 Pull-up
200m Run
20 Handstand Push-up
10 Pull-up
200m Run
30 Handstand Push-up
15 Pull-up
200m Run
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
70% 1×3
75% 1×3
80% 1×3
Ab Wheel
3 sets (pick reps)
“Everything that we see is a shadow cast by that which we do not see.”
~Martin Luther King
