FUNCTIONAL FITNESS
4 sets for reps:
Max Reps Strict Pull-up
Max Reps Bar Dip
(2:00 rest)
For time:
90 Double Under
60 Pull-up
30 KB Swing 53/35
800m Run
30 KB Swing
60 Hand Release Push-up
90 Double Under
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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
Dumbbell Incline Press
12(L) 10(M) 8(MH) 6(H)
Dumbbell Pullover
12(L) 10(M) 8(MH) 6(H)
Machine Dip
12(L) 10(M) 8(MH) 6(H)
Complete with as little rest as possible:
50 Dumbbell Skull Crusher
50 Dumbbell Hammer Curl
50 Dumbbell Lateral Raise
(partition as needed)
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COMPETITOR
For time:
2000m Assault Bike
50 GHD Sit-up
1000m Assault Bike
25 GHD Sit-up
(3:00 rest)
200 Double Under
50 Toes to Bar
100 Double Under
25 Toes to Bar
Strict Pull-up
50 reps in as few sets as possible
*rest as needed but take big sets
Seated Row
15(L) 15(M) 15(H)
*follow each set with 15-20 Rear Delt Fly
AMRAP 25:00
20m Sled Push 315/225
3 Rope Climb
4 DBall Over the Shoulder 150/100
5 Wall Walk
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 3×3
Front Squat
70% 4×4
Back Extension
2 sets (pick reps)
“Gratitude changes the pangs of memory into a tranquil joy.”
~Dietrich Bonhoeffer
