FUNCTIONAL FITNESS
4 sets for total reps:
Max Strict Pull-up
Max Strict Dip
(rest 2:00 between sets)
AMRAP 9:00
3 Power Clean 135/95
5 Pull-up
7 Push-up
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STRONGFIT
Week 3
For time:
50 Sit-up
50 Leg Lever
50 Russian Twist
4 rounds for time:
500m Row
(rest 3:00 between rounds)
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% 1×3
70% 3×3
Clean Deadlift
100% 1×5
105% 1×4
110% 3×3
AMRAP 9:00
3 Muscle-up
6 Handstand Push-up
9 Deadlift 225/155
AMRAP 15:00 (partner)
80m Sled Push (each, alternating)
60m Farmer Carry 70/53 (each, alternating)
40m DBall/Sandbag Carry 100/80 (each, alternating)
(increase load on the sled every round)
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WEIGHTLIFTING
Clean
3 waves:
70% 1×1
75% 1×1
80% 1×1
Clean Pull
100% 3×3
Front Squat
70% 1×3
75% 1×3
80% 1×3
GHD Hollow Hold
2x :30
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POWERBUILDING
Close Grip Power Press
10(L) 8(M) 6(H)
Cybex Shoulder Press
10(L) 8(M) 6(H)
Machine Triceps Kickback
3×15 (M)
Dumbbell Lateral Raise
3×15 (M)
Rope Triceps Pushdown
3×20 (M)
Icarian Standing Lateral Raise
3×20 (M)
“You cannot push any one up a ladder unless he be willing to climb a little himself.”
~Andrew Carnegie
