FUNCTIONAL FITNESS
Strict Press
6(L) 6(M) 6(MH) 6(H)
*follow each set with 12 upright row
2 rounds for time:
21-15-9
Calorie Bike
Calorie Row
KB Swing 53/35
(2:00 rest between rounds)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Arnold Press
12 H-Raise
30 Band Pull Apart
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
4 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machinie Dip
(alternate rounds with a partner)
21-15-9
Calorie Row
Calorie Ski Erg
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COMPETITOR
3 sets:
7 KB Side Bend (each side)
14 Sit-up
21 Single Under
3-Position Snatch Pull (Hips, Above Knee, Floor)
95% 2(1+1+1)
100% 2(1+1+1)
105% 2(1+1+1)
Pull-up Pyramid (pull-up, chin-up, commando x2)
1-2-3-4-3-2-1
For time:
10 Wall Walk
-immediately into-
10-9-8-7-6-5-4-3-2-1
Box Jump 24/20
Power Clean 135/95
-immediately into-
10 Wall Walk
For time:
400m Sled Push 135/90
800m Run
200m Sled Push
400m Run
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WEIGHTLIFTING
Clean
65% 2×3
70% 3×2
Pause Clean Pull (:02 BK)
80% 4×3
Front Squat
60% 2×5
65% 2×4
Moderate load:
Barbell Bent Row
8-8-8-8
Back Extension
3 sets (pick reps)
“Genius begins great works; labor alone finishes them.”
~Joseph Joubert
