CROSSFIT
For quality:
100 Flutter Kick (total)
2:00 Plank Hold
100 Supine Leg Criss Cross (total)
AMRAP 16:00 with a partner:
12-16-20-24-etc…
KB Swing 53/35
Goblet Lunge 53/35 (total)
*200m Run after each round (together)
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STRONGFIT
Cycle 3/Week 1
Dumbbell Shoulder Press
15(L) 12(M) 10(MH) 8(H)
*follow each set with 15 band pull apart.
3 rounds:
No rest between exercises.
12 Machine Shoulder Press (M)
12 Upright Row (M)
(alternate rounds with a parter)
3 rounds:
No rest between exercises.
12 Plate Circle (both directions)
12 Plate Side to Side (over and back is one)
(alternate rounds with a parter)
For time:
27-21-15-9
Calories on Assault Bike
Push-up
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COMPETITOR
3 rounds for quality:
8 Elevated Heel DB Deadlift (2x DB)
8 Renegade Row (alt arms)
8 DB Russian Twist (each side)
Muscle Clean + Strict Press
5+1, 4+1, 3+1, 2+1, 1+1
For load:
Every 1:30 for 9:00
1 Clean & Jerk
(focus on movement quality)
Front Squat
Build to a heavy set of 2
85% of heavy set: 3×2 (1:00 rest between sets)
For time:
10-20-30-40
Calorie Ski Erg
Wall Ball 20/14
GHD Sit-up
*60′ HS Walk after each round
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 1×3
Clean Pull
90% 1×3
100% 1×3
110% 2×2
Walking Lunge
6(L) 6(M) 6(H) (each leg)
Seated Row
8(L) 8(M) 8(MH) 8(H)
Back Extension
2×12 (M)
“If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.”
~Henry David Thoreau
