CROSSFIT
3 rounds for quality:
20 Scissor Kick (total)
15 Weighted Pulse-up
1:00 Plank
For time:
1500m Assault Bike
-then 10 rounds-
5 Pull-up
10 Push-up
15 Sit-up
-then-
1500m Assault Bike
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STRONGFIT
Week 1
2 rounds: (very light)
15 Face Pull
12 Lying Side Adduction
10 Cuban Press
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press
8 Neutral Grip Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Machine Dip
12 Alt Arm Dumbbell Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Plate Raise
15 Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
For quality:
400m Run
200m Row
10 Triple Under
-Banded Stretches-
For total calories + reps:
3:00 – 2:00 – 1:00
Assault Bike
Shuttle Run (2×25′ = 1)
Ski Erg
Rest
Burgener Clean Warm-up
5-Position Clean (Hips, AK, BK, Floating, Floor)
Build to a moderately heavy set
(set is unbroken – don’t let go)
For load:
Every 2:00 for 12:00
20yd Sled Push
20yd Backward Sled Drag
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×3
Clean Pull
100% 3×3
Front Squat
75% 2×3
80% 3×2
Bent Barbell Row
8(L) 8(M) 8(H)
Rear Delt Fly
4×15 (M)
“One of the secrets of life is to keep our intellectual curiosity acute.”
~William Lyon Phelps
