FUNCTIONAL FITNESS
AMRAP 30:00 (partner)
80m Sled Push 270/180
500/400m Row
60 Pull-up
500/400m Ski
40 Single-Arm Devil Press 35/25
400m Run
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STRONGFIT
Week 3
2 rounds: (very light)
12 Supine Incline 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
For quality: (warm-up)
400m Row
20 Tuck-up
20 Scapular Pull-up
Weighted Pull-up
Build to 5RM
*then 2x Max Reps at Bodyweight
AMRAP 30:00 (partner)
80m Sled Push 315/225
500/400m Row
60 Pull-up
500/400m Ski
40 Single-Arm Devil Press 50/35
400m Run
3 rounds:
10 Incline Prone Rear Delt Fly
15 DB Biceps Curl
20 Bicycle Crunch (each side)
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WEIGHTLIFTING
Post Meet Deload
At a moderate load:
3 Position Clean (AK, BK, Floating)
5(1+1+1)
Clean Pull
85% 4×4
Front Squat
65% 4×4
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
“Nobody cares how much you know, until they know how much you care.”
~Theodore Roosevelt
