FUNCTIONAL FITNESS
4 sets for total reps:
Max Strict Pull-up
Max Strict Dip
(rest 2:00)
AMRAP 12:00
18 Wall Ball 20/14
12 Pull-up
6 Clean & Jerk 115/75
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STRONGFIT
Week 2
For time:
50 Sit-up
50 Leg Lever
50 Russian Twist
For time:
250m Row
(rest 1:00)
500m Row
(rest 2:00)
750m Row
(rest 3:00)
250m Row
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
Hang Clean (BK) + Clean
65% 2(3+1)
70% 3(2+1)
Clean Deadlift
100% 3×5
AMRAP 14:00
21 Wall Ball 20/14
14 Pull-up
7 Clean & Jerk 135/95
2 rounds for time:
80m Sled Push 315/225
800m Run
(3:00 rest between rounds)
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WEIGHTLIFTING
Don’t exceed 60%
Every 1:00 for 10:00
2 Clean from blocks (AK)
Clean
70% 3×3
Clean Pull
90% 4×4
Front Squat
70% 4×4
Ab Wheel
3 sets (pick reps)
“Who overcomes by force, hath overcome but half his foe.”
~John Milton
