FUNCTIONAL FITNESS
For reps:
Every 1:00 for 10:00
Odd minutes – Strict Pull-up
Even minutes – Strict Bar Dip
With a partner for time:
4000m Assault Bike
400m Sled Push 180/135
400 Double Under
4:00 Plank
(one partner works at a time, partition anyhow)
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STRONGFIT
Week 3
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
70% 2×6
80% 3×4
For time:
20 Snatch 135/95
20 Bar Muscle-up
20 Clean & Jerk 135/95
For time:
2000m Ski
200m Sled Push 225/135
1000m Ski
100m Sled Push 270/180
500m Ski
50m Sled Push 315/225
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WEIGHTLIFTING
Cycle 1/Week 2
Power Snatch
70% 5×2
Power Clean + Power Jerk
70% 4(2+2)
Back Squat
75% 3×5
Good Morning
3×10 (M)
Chin-up
3xAMRAP
“We are not permitted to choose the frame of our destiny. But what we put into it is ours.”
~Dag Hammarskjold
