FUNCTIONAL FITNESS
5 rounds:
12 Dead Bug (total)
8 Pallof Press & Twist (each side)
4 Candlestick Roll & Reach
5 rounds for reps:
AMRAP 2:00
10 Power Clean 135/95
15 Pull-up
Max Calories (cardio machine)
(rest 1:00 between AMRAP’s)
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STRONGFIT
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Pullover
10(L) 8(M) 6(H) 15(MH)
Dumbbell Bench Press
10(L) 8(M) 6(H) 15(MH)
Upright Row
10(L) 8(M) 6(H) 15(MH)
Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Alt-Arm Dumbbell Curl
10(L) 8(M) 6(H) 15(MH)
AMRAP 7:00
7 Calorie Ski Erg
14 Dumbbell Lateral Raise
7 Hanging Knee Raise
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COMPETITOR
3 rounds: (warm-up)
500/400m Bike
12 Banded External Rotation (6 each side)
10 Scapular Pull-up
5-4-3-2-1 reps of:
Push Press
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)
5 rounds for reps:
AMRAP 2:00
10 Power Clean 155/105
15 C2B Pull-up
Max Calorie Bike -in remaining time-
(rest 1:00)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 3×3
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 3×2
Flex Ab Machine
3×15 (M)
“Never mistake motion for action.”
~Ernest Hemingway
