FUNCTIONAL FITNESS
For load:
Build to Heavy 3 Weighted Pull-up
Build to Heavy 3 Weighted Dip
(rest as needed)
10 rounds for time:
6 Toes to Bar
4 Single-Arm Devil Press 50/35
2 Wall Walk
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STRONGFIT
2 rounds: (very light)
15 H-Raise
15 Lateral Raise
15 Prone Incline Dumbbell Shrug
Standing Shoulder Press
6×6 (increase weight weekly)
(rest :20 between sets)
Lat Pulldown
6×6 (increase weight weekly)
(rest :20 between sets)
15-12-9
No rest between exercises.
Chest Press
Seated Row
(no rest)
15-12-9
No rest between exercises.
Seated Dumbbell Curl
Dumbbell Skull Crusher
(no rest)
3 rounds:
12 Calorie Ski Erg
12 Plate Circles (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
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COMPETITOR
5 sets:
5 V-up
10 Bullfrog
5 Double DB Snatch (LIGHT)
Snatch Deadlift + Snatch Pull + Snatch High Pull
70% 3+1+1
80% 2(2+1+1)
90% 3(1+1+1)
Weighted Pull-up
Build to Heavy 5
10 rounds for time:
6 Toes to bar
4 Single-Arm Devil Press 70/50
2 Muscle-up
8 rounds for load:
20m Sled Push
(rounds starts every 2:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 4×2
Clean Pull
90% 1×3
100% 1×3
105% 2×2
Front Squat
70% 2×3
80% 2×2
Weighted Plank Hold
3x :20
“The smallest feline is a masterpiece.”
~Leonardo da Vinci
