FUNCTIONAL FITNESS
3 rounds:
40 Flutter Kick
20 Single-Leg V-up
10 Russian Twist (each side)
AMRAP 15:00
12 Wall Ball 20/14
9 Burpee Over the Bar
6 Power Clean 135/95
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STRONGFIT
Week 3
2 rounds: (very light)
12 External Rotation (elbow on knee)
12 Supine Scaption
12 Cuban Press
Standing Overhead Press
10(L) 8(M) 6(MH) 4(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 Biceps Curl (:04 ecc)
8 Tempo Tempo Triceps Pushdown (:04 ecc)
(alternate rounds with a partner)
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COMPETITOR
3 rounds: (warm-up)
500/400m Bike
12 Banded External Rotation (6 each side)
10 Scapular Pull-up
5 rounds:
5 Push Press (75%)
5 Weighted Pull-up
(2-3 minutes rest)
3 rounds:
10 Bar Dip (bodyweight or weighted)
12 Supine Ring Row (feet on a box)
20 Face Pull
AMRAP 20:00
15 Wall Ball 20/14
10 Burpee Over the Bar
5 Power Clean 185/125
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WEIGHTLIFTING
Testing Saturday
Snatch
65% 2×2
70% 2×1
75% 3×1
Clean & Jerk
65% 1×2
70% 2×1
75% 3×1
“The soreness you feel after a fight or after a good battle, it’s the best feeling in the world. You might sit and complain about it, but you feel so accomplished.”
~Chael Sonnen
