CROSSFIT
Turkish Get-up
Build to a heavy set of 1 (both sides)
3 rounds for total reps + calories:
1:00 Assault Bike
1:00 Toes through Rings
1:00 Kettlebell Swing 53/35
1:00 Burpee to a Plate
1:00 Rest
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STRONGFIT
Cycle 3/Week 2
3 rounds:
No rest between exercises.
8 Dumbbell Incline Press
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Weighted Dip
8 Lat Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Skull Crusher
12 Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Front Raise
12 Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
12-10-8 for quality:
Elevated Heel Goblet Squat
Single-Leg Toes to Bar
*start each round with 200m Run
Tall Clean + Hang Muscle Clean
1+2(L), 1+2(M), 1+2(MH), 1+2(H)
Tempo Clean Pull (3:1:3:1) + Clean
70% 1+3
75% 2(1+2)
80% 3(1+1)
Deadlift
2(L) 2(M) 2(MH) 2(H)
AMRAP 20:00
5 DB Clean & Jerk (2x DB) 60/40
10 Burpee Over the Rower
15 Calorie Row
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 4×4
Split Squat
8(L) 8(M) 8(H)
Seated Row
8(L) 8(M) 8(H)
Rear Delt Fly
4×15 (M)
“Success is the sum of details.”
~Harvey S. Firestone
