FUNCTIONAL FITNESS
3 rounds:
20 Weighted Crunch
15 V-up
10 Ab Wheel
7 rounds for total reps:
AMRAP 2:00
3 Wall Walk
9 Toes to Bar
30 Double Under
Max Rep Push-up
(rest 1:00 between AMRAP’s)
______________________
STRONGFIT
3 rounds: (very light)
No rest between exercises.
12-15 Prone Incline Y-Raise
12-15 Supine Incline Front Raise
12-15 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Wide Grip Shoulder Press (machine)
8 Neutral Grip Shoulder Press (machine)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Behind the Neck Pulldown
10 Supinated Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Lateral Raise
12 Front Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
15 Triceps Pushdown
15 Biceps Curl
30 Gripper
(alternate rounds with a partner)
________________________
COMPETITOR
3 rounds: (warm-up)
500/400m Bike
12 Banded External Rotation (6 each side)
10 Scapular Pull-up
5 rounds:
4 Push Press (80%)
4 Weighted Pull-up
(rest 2:00-3:00)
3 rounds:
10 Bar Dip (bodyweight or weighted)
12 Supine Ring Row (feet on a box)
20 Face Pull
(rest 1:00-2:00)
7 rounds for total reps:
AMRAP 2:00
5 Wall Walk
10 Toes to Bar
30 Double Under
Max Rep Push-up
(rest 1:00)
________________________
WEIGHTLIFTING
High Hang Power Clean
4×4 (light-drill)
At a moderate load:
Every 2:00 for 10:00
2 Clean Pull + 2 Power Clean + 2 Front Squat
Clean Pull
70% 4×4
Front Squat
60% 4×4
Flex Ab Machine
3×15 (M)
“We do not know the true value of our moments until they have undergone the test of memory.”
~Georges Duhamel
