CROSSFIT
Push Press
Every 1:00 for 10:00
1 Push Press
(make consistent increases each minute)
AMRAP 15:00
1 Rope Climb
10 Box Jump 24/20
250/200m Row
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Arnold Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Chest Press
12 Seated Row
(alternate rounds with a partner)
Dumbbell Skull Crusher
15(L) 12(M) 10(MH) 8(H)
AMRAP 10:00
10 Calorie Ski Erg
10 Dumbbell Biceps Curl
(alternate rounds with a partner)
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COMPETITOR
Strict Press
5-4-3-2-1
Push Press
5-4-3-2-1
Front Squat
55% 1×10 (WOD Pace)
65% 5×4 (controlled pace – no bouncing)
4 sets:
10 Strict Toes to Bar
10 Reverse Hyper
For total calories:
AMRAP 7:00
50/40 Calorie Assault Bike
Max Calorie Row -in remaining time-
*3:00 Rest*
AMRAP 7:00
50/40 Calorie Row
Max Calorie Assault Bike -in remaining time-
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WEIGHTLIFTING
Clean from Blocks (AK)
70% 3×3
Clean Deadlift
95% 3×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
15(L) 12(M) 10(MH) 8(H)
Biceps Curl
15(L) 12(M) 10(MH) 8(H)
“Praise undeserved, is satire in disguise.”
~Alexander Pope
