FUNCTIONAL FITNESS
AMRAP 20:00 (partner)
80m Sled Push 270/180
200m Run (together)
80m Farmer Carry 70/53
200m Run (together)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Supine Inclie Front Raise
12 Prone Incline Y Raise
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Upright Row
10 Overhead Press (same bar)
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Pullover
10 Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Face Pull
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
2 Wrist Roller
20 Gripper
(alternate rounds with a partner)
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COMPETITOR
2 rounds: (warm-up)
1:00 Bike
10 Jefferson Curl
20 Scorpion Stretch (alternating sides)
Weighted Pull-up
Build to Heavy 3
*then 2x Max Reps at Bodyweight
AMRAP 20:00 (partner)
80m Sled Push 270/180
200m Run (together)
80m Farmer Carry 70/53
200m Run (together)
AMRAP 10:00
5 Box Get Over (40″)
10 Hang DB Snatch 50/35
3 rounds:
8 Leg Press
12 Hamstring Curl
15 Hanging Leg Raise
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WEIGHTLIFTING
MEET WEEK
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“Power is like being a lady… if you have to tell people you are, you aren’t.”
~Margaret Thatcher
