FUNCTIONAL FITNESS
Clean & Jerk
3(L) 3(M) 3(MH) 3(H)
(make consistent increases)
For time:
21-15-9
Calorie Row
Burpee Box Jump 24/20
Calorie Bike
DB Shoulder to Overhead 2×50/35
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STRONGFIT
Week 2
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 9:00
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
Clean + Hang Clean
60% 2(2+2)
65% 3(2+1)
Deadlift
60% 3×8
(rest as needed)
8 rounds for time with a partner:
80m Sled Push 270/180
1000/800m Bike
(alternate rounds with partner – 4 each)
For time:
21-15-9
Calorie Row
Burpee Box Jump 24/20
Calorie Ski
DB Shoulder to Overhead 2×50/35
3 rounds:
15 GHD Back Extension
20 Russian Twist
30 Flutter Kick
(rest 1:00-2:00)
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WEIGHTLIFTING
Clean
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
Clean Pull
100% 3×3
Front Squat
70% 2×3
70% 3×2
Flex Ab Machine
3×15 (M)
“There is only one corner of the universe you can be certain of improving, and that’s your own self.”
~Aldous Huxley
