FUNCTIONAL FITNESS
Clean & Jerk
4(L) 3(M) 2(MH) 1(H)
AMRAP 20:00
5 Power Clean 135/95
10 Toes to Bar
15 Calorie Bike
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STRONGFIT
Week 1
2 rounds: (very light)
12 External Rotation
12 Dumbbell Pec Fly
12 H-Raise
4 rounds:
No rest between exercies.
8 Dumbbell Incline Press
8 Neutral Grip Dumbbell Incline Press
(alternate rounds with a partner)
4 rounds:
No rest between exercies.
8 Behind the Neck Pulldown
8 Supinated Pulldown
(alternate rounds with a partner)
21-18-15-9
Calorie Row
Push-up
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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
70% 2(2+2)
75% 3(2+1)
Deadlift
70% 5×5
(rest as needed)
3 rounds for time:
20m Sled Push Shuttle 360/270
40m Sled Push Shuttle 270/180
60m Sled Push Shuttle 180/135
(rest 2:00)
AMRAP 20:00
5 Power Clean 135/95
10 Toes to Bar
15 Calorie Bike
3 rounds:
15 GHD Back Extension
20 Russian Twist
30 Flutter Kick
(rest 1:00-2:00)
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WEIGHTLIFING
Clean
70% 2.1.2
75% 1.2.1
80% 2.1.2
85% 1.2.1
Clean Pull
100% 3×3
Front Squat
80% 3×3
Flex Ab Machine
3×15 (M)
“In nature there are neither rewards nor punishments; there are consequences.”
~Robert Green Ingersoll
