FUNCTIONAL FITNESS
“Lynne”
5 rounds for total reps:
Bench Press (BW/.66 BW)
Pull-up
(rest 3:00 between rounds)
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STRONGFIT
Week 3
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
Every 1:00 for 20:00
Odd min: 3 Strict Pull-up + Butterfly Pull-up
Even min: 3 Strict HSPU + Kipping HSPU
(choose reps prior to start. only score successful rounds)
For time:
200m Sled Push 180/135 (5x40m)
15 Bar Muscle-up
50/40 Calorie ABike
150 Double Under
50/40 Calorie ABike
15 Bar Muscle-up
200m Sled Push
12-10-8 reps of:
Seated Row
Incline DB Curl
For time:
800m Run
(3:00 rest)
600m Run
(2:00 rest)
400m Run
(1:00 rest)
200m Run
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull from Blocks (BK)
100% 4×4
Front Squat
70% 1×3
75% 1×3
80% 2×2
Barbell Back Extension
3×10 (moderate load)
Barbell Sit-up
3×10 (moderate load)
“Honor lies in honest toil.”
~Grover Cleveland
