FUNCTIONAL FITNESS
3 sets:
1:00 Plank
20 V-up
10 Ab Wheel
(rest 1:00)
AMRAP 20:00
5-10-15-20-25-etc…
Calorie Row
Calorie Bike
Burpee
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STRONGFIT
Week 1
2 rounds: (very light)
12 External Rotation (elbow on knee)
12 Supine Scaption
12 Cuban Press
Standing Overhead Press
12(L) 10(M) 8(MH) 6(H)
3 rounds:
No rest between exercises.
8 Tempo Pec Fly (:04 ecc)
8 Tempo Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Tempo Front Raise (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Cable Biceps Curl (:04 ecc)
8 Tempo Tempo Triceps Pushdown (:04 ecc)
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Strict Muscle-up (assisted)
8×1 (floor, bands, muscle-down)
Weighted Pull-up (up weight from last week)
4×4-6 reps
(rest 1:00-2:00)
8 rounds for load: (building)
20m Sled Push
(rest 1:00)
AMRAP 20:00
5-10-15-20-25-etc…
Calorie Row
Calorie Bike
Calorie Ski
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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
80% 3×3
Weighted Plank Hold
2x :30
“If it keeps up, man will atrophy all his limbs but the push-button finger.”
~Frank Lloyd Wright
