FUNCTIONAL FITNESS
3 rounds for time with partner:
800m Run (together)
200m Sled Push 180/135
4 rounds for time:
20 DB Snatch 50/35
15 Toes to Bar
10 Box Jump Over 24/20
___________________
STRONGFIT
Week 2
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)
___________________
COMPETITOR
For quality: (warm-up)
400m Row
20 Tuck-up
20 Scapular Pull-up
Weighted Pull-up
Build to Heavy 4
*then 2x Max Reps at Bodyweight
3 rounds for time with partner:
800m Run (together)
200m Sled Push 180/135
4 rounds for time:
20 DB Snatch 50/35
15 Toes to Bar
10 Box Jump Over 24/20
3 rounds:
10 Incline Prone Rear Delt Fly
15 DB Biceps Curl
20 Bicycle Crunch (each side)
___________________
WEIGHTLIFTING
Post Meet Deload
At a moderate load:
3 Position Clean (AK, BK, Floating)
5(1+1+1)
Clean Pull
80% 4×4
Front Squat
60% 4×4
At a moderate load:
Dumbbell Bent Row
4×8
Sit-up Circuit
10 Sit-up
10 Sit-up (pause half way up/down)
10 Jacknife
10 Half Way Up Sit-up
10 Half Way Down Sit-up
10 V-up
“Half the lies they tell about me aren’t true.”
~Yogi Berra
