FUNCTIONAL FITNESS
Strict Pull-up (increase from last week)
4x Max Reps
AMRAP 20:00
40m Sled Push 225/135
20 DB Box Step Over 2×35/25 (20″)
10 Toes to Bar
_____________________
STRONGFIT
Week 3
2 rounds: (very light)
12 Supine Inclie Front Raise
12 Prone Incline Y Raise
12 Prone Incline Rear Delt Fly
(alternate rounds with a partner)
Machine Dip
15(L) 12(M) 10(MH) 8(H)
Single-Arm Seated Row
15(L) 12(M) 10(MH) 8(H)
3 rounds:
No rest between exercises.
15 Machine Rear Delt Fly
15 Plate Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Machine Lateral Raise
15 Cable Fly (high pulley)
(alternate rounds with a partner)
For time:
21 Cal Ski Erg
9 Cal Row
15 Cal Ski Erg
15 Cal Row
9 Cal Ski Erg
21 Cal Row
___________________
COMPETITOR
2 rounds:
200m Run
12 Banded Side Step (each way)
8 Single-Leg Glute Bridge (each leg)
Strict Muscle-up (assisted)
7×1 (floor, bands, muscle-down)
Weighted Pull-up (up weight from last week)
4×4-6 reps
AMRAP 20:00
40m Sled Push 225/135
20 DB Box Step Over 2×35/25 (20″)
10 Bar Muscle-up
With a partner for time:
10k Bike
__________________
WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 3×3
Clean Pull
100% 3×3
Front Squat
70% 1×3
75% 1×3
80% 1×1
85% 1×3
Plank Hold
2x 1:00
“Your body is the church where Nature asks to be reverenced.”
~Marquis de Sade
