FUNCTIONAL FITNESS
Bent Over Barbell Row
5×4
*follow each set with 10 Triceps Extension
*Courtney*
AMRAP 20:00
5-10-15-5-10-15-etc…
Burpee
Toes to Bar
Calorie Bike
Hang Clean 115/75
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Shoulder Press
4×15 (M)
Dumbbell Pullover
4×15 (M)
Close Grip Power Press
4×15 (M)
MAG Wide Grip Pulldown
4×15 (M)
Lateral Raise
4×15 (M)
Triceps Pushdown
4×15 (M)
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COMPETITOR
3 sets:
6 Strict Toes to Bar
8 Reverse Lunge (each leg)
10 Banded Side Step (each way)
Deadlift
70% 1×7
75% 2×5
80% 3×3
*Courtney*
AMRAP 20:00
5-10-15-5-10-15-etc…
Burpee Pull-up
GHD Sit-up
Calorie Bike
Hang Clean 135/95
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean Pull
100% 2×3
110% 3×2
Front Squat
70% 2×3
80% 2×2
90% 2×1
Barbell Bent Row
6(L) 6(M) 6(MH) 6(H)
“You know what a champion is? A champion is someone who’s ready when the gong rings – not just before, not just after – but when it rings.”
~Jack Dempsey
