FUNCTIONAL FITNESS
4 sets for total reps:
Max Strict Pull-up
Max Strict Dip
(rest 2:00)
10 rounds for time:
20m Sled Push 225/135
10/8 Calorie Row
20m Farmer Carry 70/53
10/8 Calorie Bike
(alternate rounds with partner – 5 each)
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STRONGFIT
Week 3
For time:
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
Hang Clean (BK) + Clean
70% 2(2+1)
75% 3(1+1)
Clean Deadlift
105% 3×5
For time:
50/40 Calorie Ski
50/40 Calorie Row
50/40 Calorie Bike
12 rounds for time:
20m Sled Push 270/180
20m Farmer Carry 70/53
20m DBall/Sandbag Carry 100/80
(alternate rounds with partner – 6 each)
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WEIGHTLIFTING
Don’t exceed 65%
Every 1:00 for 10:00
2 Clean from blocks (AK)
Clean
70% 2×3
75% 3×2
Clean Pull
95% 4×4
Front Squat
70% 2×3
75% 3×2
Ab Wheel
3 sets (pick reps)
“The wisest mind has something yet to learn.”
~George Santayana
