FUNCTIONAL FITNESS
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
6 rounds for time:
8 Single-Arm Devil Press 50/35
12 DB Step Up 50/35
8/6 Calorie Bike
(rest 1:00)
____________________
STRONGFIT
Week 3
3 rounds:
10 V-Up
20 Russian Twist (10 each side)
10 Leg Lever
20 Plank with Alternating Leg Lift (10 each leg)
10 Bicyle Crunch
20 Seated Knee Tucks
“Lactic Ladders”
5 rounds for Calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
__________________
COMPETITOR
3 sets:
3 Wall Walk
5 Wall Facing Shoulder Tap (each arm)
7 Ring Row
Deadlift
50% 1×12
60% 1×8
70% 1×4
7 rounds for time:
7 Devil Press 2×50/35
14 DB Lunge 2×50/35
7 Wall Walk
(rest 1:00)
For time:
20m Sled Push Shuttle 315/225
20m Backwards Sled Drag Shuttle 315/225
20m Sled Push Shuttle 315/225
(rest 2:00)
40m Sled Push Shuttle 270/180
40m Backwards Sled Drag Shuttle 270/180
40m Sled Push Shuttle 270/180
(rest 2:00)
80m Sled Push Shuttle 225/135
80m Backwards Sled Drag Shuttle 225/135
80m Sled Push Shuttle 225/135
____________________
WEIGHTLIFTING
Clean From Blocks (BK)
70% 2×3
75% 3×2
Clean Pull
90% 2×3
95% 2×3
Front Squat
70% 2×3
75% 3×2
Barbell Bent Row
8(L) 8(M) 8(H)
GHD Hollow Hold
2x :30
“A people that values its privileges above its principles soon loses both.”
~Dwight D. Eisenhower
