FUNCTIONAL FITNESS
5 rounds:
12 Dead Bug (total)
8 Pallof Press & Twist (each side)
4 Candlestick Roll & Reach
For time:
10 Snatch 75/55
30 Burpee Over the Bar
20 Clean 115/75
20 Burpee Over the Bar
30 Deadlift 155/95
10 Burpee Over the Bar
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STRONGFIT
Week 3
3 rounds:
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
(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:
2 Push Press (85%)
2 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)
For time:
10 Snatch 95/65
30 Burpee Over the Bar
20 Clean 135/95
20 Burpee Over the Bar
30 Deadlift 185/125
10 Burpee Over the Bar
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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
90% 4×4
Front Squat
70% 4×4
Flex Ab Machine
3×15 (M)
“Tell the truth, work hard, and come to dinner on time.”
~Gerald R. Ford
