Functional Fitness
Strict Press
10(L) 10(M) 10(MH) 10(H)
*follow each set with 12 upright row
AMRAP 8:00
8 KB Swing 53/35
16 Double Under
8 Pull-up
16 Double Under
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STRONGFIT
Week 2
2 rounds: (very light)
15 H-Raise
15 Lateral Raise
15 Prone Incline 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
3 sets:
10 Calories (choose machine)
30 Single Under
10 Russian KB Swing
3-Position Snatch Pull (Hips, Above Knee, Floor)
85% 2(1+1+1)
90% 1+1+1
95% 2(1+1+1)
Weighted Pull-up
Build to Heavy 3
For total reps:
Every :30 for 5:00
Chest to Bar Pull-up (choose reps – unbroken)
-immediately into-
Every :30 for 5:00
Deficit HSPU (choose reps – unbroken) 4/2″
-immediately into-
Every :30 for 5:00
Pull-up (choose reps – unbroken)
-immediately into-
Every :30 for 5:00
HSPU (choose reps – unbroken)
3 rounds for time (partner)
60m Sled Push 225/135 (each)
40m Sled Push 270/180 (each)
20m Sled Push 315/225 (each)
(rest 2:00 – 3:00)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×2
80% 2×2
Clean Pull
100% 3×3
Front Squat
70% 2×2
75% 2×2
80% 2×2
Weighted Plank Hold
3x :20
“Experience without theory is blind, but theory without experience is mere intellectual play.”
~Immanuel Kant
