FUNCTIONAL FITNESS
Strict Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 12 upright row
10 rounds for time:
8 Wall Ball 20/14
6 Burpee
4 Power Clean 115/75
2 Wall Walk
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STRONGFIT
Week 3
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 Lateral Raise
20 Double Under
10 Rear Delt Fly
3-Position Snatch Pull (Hips, Above Knee, Floor)
90% 3(1+1+1)
95% 2(1+1+1)
100% 1+1+1
Weighted Pull-up
Build to Heavy 1
AMRAP 20:00
Max Unbroken Double Under
Max Unbroken KB Swing 70/44
Max Unbroken Toes to Bar
(rest 1:00 between rounds)
5 rounds for time:
40m Sled Push 270/180
15/12 Calorie Row
40m Farmer Carry 70/44
15/12 Calorie Ski
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WEIGHTLIFTING
Snatch
Testing Saturday
65% 2×2
70% 2×1
75% 3×1
Clean & Jerk
65% 2×2
70% 2×1
75% 3×1
Front Squat
65% 2×2
70% 1×1
75% 2×1
“A problem is a chance for you to do your best.”
~Duke Ellington
