FUNCTIONAL FITNESS
4 rounds for total reps:
Max Strict Pull-up
Max Strict Dip
(rest 2:00 between rounds)
3 rounds for time:
800m Run
30 Wall Ball 20/14
30 KB Swing 53/35
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STRONGFIT
Week 1
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
60% 2(3+1)
65% 3(2+1)
Clean Deadlift
95% 3×5
8 rounds for load: (building)
10m Sled Push
(rest 1:00 between rounds)
3 rounds for time:
800m Run
30 Wall Ball 20/14
30 KB Swing 53/35
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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)
“A thousand words will not leave so deep an impression as one deed.”
~Henrik Ibsen
