FUNCTIONAL FITNESS
With a partner for time:
160m Sled Push 135/90
-then-
3 rounds –
100 Double Unders
50 Wall Ball 20/14
-then-
160m Sled Push
-then-
3 rounds –
30 DB Box Step Over 2×35/25 (20″)
50 Calorie Row
-then-
160m Sled Push
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STRONGFIT
Week 1
3 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
12-15 Lateral Raise
8-12 Machine Triceps Kickback
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Calorie Ski Erg
12 Plate Circles (both directions)
12 Calorie Ski Erg
12 Plate Side to Side (over and back is one)
(alternate rounds with a partner)
AMRAP 1:00
Push-up
____________________
COMPETITOR
3 sets:
6 Strict Toes to Bar
8 Reverse Lunge (each leg)
10 Banded Side Step (each way)
Deadlift
60% 2×8
70% 3×6
(rest 1:00 between sets)
For total time:
80m Sled Push 180/135
-then-
3 rounds –
50 Double Unders
25 Wall Ball 20/14
-then-
80m Sled Push
-then-
3 rounds –
10 DBall/Sandbag Box Get Over 100/80 (40″)
30 Calorie Ski
-then-
80m Sled Push
______________
WEIGHTLIFTING
Testing Saturday
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“When tempest tossed, embrace chaos.”
~Dean Koontz
