FUNCTIONAL FITNESS
4 rounds:
No rest between exercises.
6-8 Seated Row
12-15 Biceps Curl
(alternate rounds with a partner)
4 rounds for time:
400m Run
15 Pull-up
20 DB Snatch 50/35
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STRONGFIT
Week 3
1:00 Plank Hold
80m Sled PULL Shuttle
(alternate shuttles with a partner)
5 rounds:
20m Sled PUSH Shuttle
(alternate shuttles with a partner)
5 rounds:
40m Farmers Carry Shuttle
(alternate shuttles with a partner)
5 rounds:
20m Sled PUSH Shuttle
(alternate shuttles with a partner)
80m Sled PULL Shuttle
(alternate shuttles with a partner)
1:00 Plank Hold
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COMPETITOR
2 rounds:
250m Row
10 Barbell Bent Over Row (empty bar)
10 Windshield Wiper
Weighted Pull-up
6(L) 6(M) 2×6(MH)
Single-Arm Seated Row
8(L) 8(M) 8(MH) -each arm-
3 rounds:
No rest between exercises.
10-12 Rear Delt Fly
15-20 EZ Bar Curl
(alt. rounds with partner)
For time:
20 Bar Muscle-up
40/30 Calorie Assault Bike
80 Hand Release Push-up
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 3×3
Front Squat
70% 2×3
75% 2×3
80% 2×3
Ab Wheel
3 sets (pick reps)
“When I knew nothing, I thought I could do anything.”
~Robert Duvall
