FUNCTIONAL FITNESS
4 sets for total reps:
Max Strict Pull-up
Max Strict Dip
(rest 2:00 between sets)
For total reps:
AMRAP 7:00
800m Run
75 Double Under
Max Hand Release Push-up
(3:00 rest)
AMRAP 7:00
800m Run
75 Double Under
Max Pull-up
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STRONGFIT
Week 2
10 rounds for calories + reps:
1:00 Row for Calories
:15 Rest
:30 Sit-up
:15 Rest
3 rounds:
:30 Child’s Pose
:30 Pigeon Pose
:30 Cobra Pose
:30 Low Lunge
:30 Cat-Cow
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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% 1×3
65% 3×3
Clean Deadlift
100% 1×5
105% 4×4
For time:
250/200m Row
25 Burpee Over Rower
500/400m Row
20 Burpee Over Rower
750/600m Row
15 Burpee Over Rower
1000/800m Row
10 Burpee Over Rower
For time:
400m Sled Push 180/115
200m Backwards Sled Drag 180/115
(partition anyhow)
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WEIGHTLIFTING
Clean
3 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
Clean Pull
100% 3×3
Front Squat
70% 3×3
GHD Hollow Hold
2x :30
“You never saw a very busy person who was unhappy.”
~Dorothy Dix
