FUNCTIONAL FITNESS
For time: (partner)
400m Sled Push 225/135
400m Farmer Carry 2×70/53
(partition anyhow)
For time:
10 Toes to Bar
30 Thruster 75/55
20 Toes to Bar
20 Thruster
30 Toes to Bar
10 Thruster
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Incline Chest Press
10(L) 8(M) 6(H) 15(MH)
Neutral Grip Pulldown
10(L) 8(M) 6(H) 15(MH)
Machine Dip
12(L) 10(M) 8(H) 20(MH)
Low Row
10(L) 8(M) 6(H) 15(MH)
Triceps Pushdown
2×20 (M)
Rope Biceps Curl
2×20 (M)
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COMPETITOR
For quality: (warm-up)
400m Row
30 Dead Bug (total – 15 each side)
30 Scapular Pull-up
Pull-up Pyramid
2-4-2-6-2-4-2
(pronated, supinated, comando Lt, comando Rt)
For time:
200m Sled Push 315/225
200m Farmer Carry 2×70/53
(partition anyhow)
For time:
10 Toes to Bar
30 Thruster 95/65
20 Toes to Bar
20 Thruster
30 Toes to Bar
10 Thruster
3 rounds:
15 Incline Prone Rear Delt Fly
20 DB Biceps Curl
25 Bicycle Crunch (each side)
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Clean Pull
90% 4×4
Front Squat
70% 4×4
Dumbbell Bent Row
8-8-8-8
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
“Good judgment comes from experience, and a lot of that comes from bad judgment.“
~Will Rogers
