FUNCTIONAL FITNESS
Lat Pulldown
6(H) 12(M) 25(L)
(warm-up to a heavy set. decrease weight each set there after)
10 rounds for time:
5 Thruster 115/75
5 Toes to Bar
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STRONGFIT
Week 1
For time:
50 Sit-up
50 Leg Lever
50 Russian Twist
4 rounds for time:
500m Row
(rest 3:00 between rounds)
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COMPETITOR
3 sets:
10 Lateral Ball Slam
8 Med Ball Lunge (alt. legs)
6 Med Ball Squat Clean
:15 L-Hang Hold
Block Clean (BK)
60% 3×3
Clean Deadlift
100% 3×5
10 rounds for time:
5 Thruster 135/95
7 Toes to Bar
4 rounds for time with a partner:
20m Sled Push Shuttle 270/180 (each)
40m Sled Push Shuttle 225/135 (each)
80m Sled Push Shuttle 180/90 (each)
(rest 2:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 1.2.3
Clean Pull
100% 3×3
Front Squat
70% 3×3
GHD Hollow Hold
2x :30
“Accept the challenges so that you can feel the exhilaration of victory.”
~George S. Patton
