FUNCTIONAL FITNESS
5 rounds:
6 Bench Press
Max Rep Strict Pull-up
(rest 2:00)
With a partner for time:
1 Mile Run
2000m Row
1 Mile Run
(partition the distance however you choose)
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STRONGFIT
Week 2
2 rounds: (very light)
12 Single-Arm Pullover
12 Lying Side Adduction
6 Tempo Ring Row (:04 ecc/:01 at top)
Incline Bench Press
8(L) 8(M) 8MH) 8(H)
Pullover
8(L) 8(M) 8MH) 8(H)
Machine Dip
8(L) 8(M) 8MH) 8(H)
Seated Alt-Arm Dumbbell Curl
8(L) 8(M) 8MH) 8(H)
3 rounds:
12 Plate Circle (both directions)
12 Plate Side to Side (over & back is one)
(alternate rounds with a partner)
Triceps Pushdown
4×15 (M)
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COMPETITOR
3 rounds for time:
21-15-9
Calorie Row
Calorie Ski
Calorie Bike
*rounds start every 12:00
Every 1:00 for 16:00
Odd min: 5 Strict Pull-up + 5 Kipping Pull-up
Even min: 5 Strict HSPU + 5 Kipping HSPU
20-15-10:
Seated Row
Incline DB Curl
6 rounds for load:
20m Backwards Sled Drag
40m Sled Push
20m Backwards Sled Drag
(rest as needed, add weight each round)
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WEIGHTLIFTING
Clean
70% 2×3
75% 3×2
Clean Pull from Blocks (BK)
95% 4×4
Front Squat
70% 2×4
75% 3×3
Barbell Back Extension
3×10 (moderate load)
Barbell Sit-up
3×10 (moderate load)
“A man who carries a cat by the tail learns something he can learn in no other way.”
~Mark Twain
