FUNCTIONAL FITNESS
DB Prone Incline Row
12(L) 10(M) 8(MH) 6(H)
*follow each set with 10 Skull Crusher
For time:
9-15-21-15-9
Toes to Bar
Double Under
Calorie Bike
Double Under
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Shoulder Press
12(L) 10(M) 8(MH) 6(H)
Supinated Pulldown
12(L) 10(M) 8(MH) 6(H)
4 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Biceps Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
AMRAP 1:00
Push-up
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COMPETITOR
“Partner Pyramid DT”
10 rounds for time:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
(alternate rounds with partner)
**weights = 135/95, 155/105, 185/125, 205/135, 225/155*
Pendlay Row
2×10, 2×8, 2×6
*Follow each set with 12-15 EZ Bar Curls
For time:
40m Sled Push 180/135
80m Farmer Carry 70/53
40m Sled Push 180/135
(1:1 rest)
30m Sled Push 225/160
60m Farmer Carry
30m Sled Push 225/160
(1:1 rest)
20m Sled Push 270/180
40m Farmer Carry
20m Sled Push 270/180
(1:1 rest)
10m Sled Push 315/225
20m Farmer Carry
10m Sled Push 315/225
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 3×2
Back Extension
3 sets (pick reps)
“The purpose of human life is to serve, and to show compassion and the will to help others.”
~Albert Schweitzer
