FUNCTIONAL FITNESS
For reps:
Every 1:00 for 10:00
Odd minutes – Strict Pull-up
Even minutes – Strict Bar Dip
(choose reps prior to start)
For total time:
21-15-9
Wall Ball 20/14
KB Swing 53/35
(Rest 1:00)
9-15-21
KB Swing
Wall Ball
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STRONGFIT
Week 2
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
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
65% 2×8
75% 3×6
For total time:
21-15-9
Wall Ball 20/14
KB Swing 53/35
(Rest 1:00)
9-15-21
KB Swing
Wall Ball
For load:
8 rounds –
20m Sled Push (unbroken)
(rest as needed)
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WEIGHTLIFTING
Cycle 1/Week 1
Power Snatch
70% 5×2
Power Clean + Power Jerk
70% 4(2+2)
Back Squat
70% 3×5
Good Morning
3×10 (M)
Chin-up
3xAMRAP
“Life isn’t a matter of milestones, but of moments.”
~Rose Kennedy
