FUNCTIONAL FITNESS
For load:
Every 3:00 for 15:00
5 Weighted Pull-up
5 Weighted Dip
For time:
12 Toes to Bar
200m Run
10 Toes to Bar
200m Run
8 Toes to Bar
200m Run
6 Toes to Bar
200m Run
4 Toes to Bar
200m Run
2 Toes to Bar
200m Run
___________________
STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Dumbbell Incline Press
8(L) 8(M) 8MH) 8(H)
Dumbbell Pullover
8(L) 8(M) 8MH) 8(H)
Machine Dip
12(L) 10(M) 8MH) 6(H)
Incline Dumbbell Curl
3×15 (M)
4 rounds:
15 Machine Lateral Raise
15 Triceps Pushdown
_____________________
COMPETITOR
AMRAP 5:00
10 Scapular Pull-up
8 Kip Swing
6 Cossack Squat (3 each side)
4 Candlestick Roll to Pistol
Every 2:00 for 12:00 (6 sets)
5-10 Strict Pull-up
10-15 GHD Sit-up
AMRAP 15:00
2-4-6-8-10-12-etc…
Toes to Bar
*2 Shuttle Run (2×25′ = 1)
12 rounds for time with a partner:
10 Burpee Box Get Over 40″
30m Sled Push 225/160
50 Double Under
(alternate rounds with partner)
3 sets:
10-15 Incline Chest Press
10-15 Seated Row
(rest 1:00-2:00)
_______________________
WEIGHTLIFTNG
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull from Blocks (BK)
105% 4×4
Front Squat
70% 1×3
75% 1×3
80% 2×3
Barbell Back Extension
3×10 (moderate load)
Barbell Sit-up
3×10 (moderate load)
“Then there is a still higher type of courage – the courage to brave pain, to live with it, to never let others know of it and to still find joy in life; to wake up in the morning with an enthusiasm for the day ahead.”
~Howard Cosell
