CROSSFIT
Barbell Bent Over Row
8(L) 8(M) 8(MH) 8(H)
2 rounds for time:
50 Wall Ball 20/14
25 Toes to Bar
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STRONGFIT
Week 1
2 rounds: (very light)
12 Cuban Press
12 Dumbbell Pec Fly
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
Standing Barbell Shoulder Press
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
Dumbbell Pullover
4×8 (MH)
(choose a weight that will allow you to increase by 5/10lbs a week)
3 rounds:
No rest between exercises:
15 Machine Dip
15 Lateral Raise
15 Triceps Pushdown
(alternate rounds with a partner)
AMRAP 7:00
7 Calorie Ski Erg
14 Ab Machine
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COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Clean Pull + Clean + Hang Clean + Jerk
65% 1+1+1+1
70% 3(1+1+1+1)
Deadlift
60% 1×8
65% 1×4
70% 3×8
3 sets:
8 Reverse Hyper
12 Weighted Ab Crunch (machine)
3 rounds for time:
50 Wall Ball 20/14
25 Toes to Bar
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WEIGHTLIFTING
Don’t exceed 70%
Every 1:00 for 10:00
2 Hang Clean (AK)
Clean Pull
90% 4×4
Front Squat
70% 4×4
Reverse Hyper
3×12(M)
Side Plank Hold
2x:20 (both sides)
“A little flattery will support a man through great fatigue.”
~James Monroe
