CROSSFIT
On a 25:00 Clock:
100/80 Calorie Assault Bike
AMRAP in remaining time:
25 Burpee to 6″
15 Toes to Bar
5 Wall Walk
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STRONGFIT
Week 2
2 rounds: (very light)
12 External Rotation
12 Face Pull
12 Cuban Press
Dumbbell Incline Press
15(L) 12(M) 10(MH) 8(H)
Dumbbell Pullover
15(L) 12(M) 10(MH) 8(H)
Decline Press
15(L) 12(M) 10(MH) 8(H)
4 rounds:
No rest between exercises.
8 DB Hammer Curl
8 DB Tate Press
8 DB Biceps Curl
8 DB Skull Crusher
(same weight for all exercises)
Core
1:00 Plank Hold
:30 Side Plank Hold (Rt)
:30 Sde Plank Hold (Lt)
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COMPETITOR
4 sets:
6 DB Bulgarian Split Squat (H)
6 Jumping Bulgarian Split Squat (O)
*Do the whole set on one leg, then switch legs. 4 sets each
4 sets:
5 Bench Press (65-75%)
Max Push-ups (unbroken)
*Immediately drop into the set of push-ups after bench
4 sets:
4 Clean Pull (90%)
8 Tempo Romanian Deadlift (:04 ecc, :04 concentric)
*2 Part Workout*
Part 1 –
AMRAP 15:00
5-10-15-20-25-etc…
Calorie Row
Calorie Ski
Calorie Bike
-3:00 rest-
Part 2 –
For time:
Total Number of Calories Rowed in Part 1
Total Number of Calories Skied in Part 1
Total Number of Calories Biked in Part 1
3 sets:
20 Med Ball Sit-ups 20/14
20 Toes to Bar
*Start with strict T2B until you can’t do anymore, then finish
each set with kipping until you hit 20
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull from Blocks (BK)
90% 2×3
100% 3×2
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Step-up
3×6 (M)
Ab Wheel
3 sets (pick reps)
“It’s so much easier to suggest solutions when you don’t know too much about the problem.”
~Malcolm Forbes
