FUNCTIONAL FITNESS
4 sets:
10 Bench Press
Max Rep Strict Pull-up
(rest 2:00)
AMRAP 15:00
200m Run
40 Double Under
20 KB Swing 53/35
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STRONGFIT
Week 3
2 rounds: (light)
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
12 Overhead Triceps Extension
4 rounds:
No rest between exercises.
8 Dumbbell Incline Press
8 Dumbbell Pullover
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
10 Machine Dip
10 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Seated Hammer Curl
12 Dumbbell Skull Crusher
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
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COMPETITOR
Every 1:00 for 8:00
Odd – 15 Wall Ball 30/20
Even – 12/10 Calorie Assault Bike
(rest 2:00)
Every 1:00 for 8:00
Odd – 75 Double Under
Even – 12/10 Calorie Row
(rest 2:00)
Every 1:00 for 8:00
Odd – 12 DB Snatch 70/50
Even – 200m Run
For quality:
3-6-9-6-3
Strict Ring Pull-up
Strict Ring Dip
3 sets:
15 Seated Row
15 Incline DB Curl
AMRAP 15:00
20m Sled Push -choose weight-
20m Backwards Sled Drag -same weight as push-
(rest 1:00)
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WEIGHTLIFTING
Testing Saturday
Clean
70% 2×2
75% 1×1
80% 3×1
Clean Pull
90% 3×3
Front Squat
70% 2×2
80% 2×1
“Every dogma has its day.”
~Anthony Burgess
