FUNCTIONAL FITNESS
DB Prone Incline Row
15(L) 12(M) 10(MH) 8(H)
For time:
1-2-3-4-5-6-7-8-9
Power Clean 135/95
Pull-up
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STRONGFIT
Week 2
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
3 rounds for total reps:
AMRAP 3:00
25/20 Calorie Assault Bike
Max Devil Press 2×50/35 -in remaining time-
(1:00 rest between rounds)
3-Position Power Clean (Hips, AK, Floating)
60% 2(1+1+1)
65% 3(1+1+1)
Tall Clean
5-5-5-5
Romanian Deadlift
10-8-6-4 (moderately heavy each set)
Every 1:00 for 20:00
Minute 1 – 200/160m Row
Minute 2 – 200/160m Ski
Minute 3 – 200m Run
Minute 4 – Rest
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WEIGHTLIFTING
Muscle Clean
3-3-3-3-3
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×3
75% 3×2
Back Extension
3 sets (pick reps)
“Those that don’t got it, can’t show it. Those that got it, can’t hide it.”
~Zora Neale Hurston
