FUNCTIONAL FITNESS
For reps:
Every 1:00 for 10:00
Odd min: Strict Pull-up
Even min: – Strict Bar Dip
For time:
50 Weighted Sit-up (25lbs)
50 Calorie Assault Bike
50 Russian KB Swing 70/44
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STRONGFIT
Week 2
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Standing Overhead Press
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Machine Triceps Kickback
12(L) 12(M) 12(MH) 12(H)
Incline Dumbbell Curl
3×15 (M)
Lateral Raise
3×15 (M)
AMRAP 7:00
7 Cal Row
7 Push-up
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
80% 2×5
90% 3×2
For time:
40m Sled Push 180/135
40m Backwards Sled Drag 180/135
40m Sled Push 180/135
(1:00 rest)
30m Sled Push 225/160
30m Backwards Sled Drag 225/160
30m Sled Push 225/160
(1:00 rest)
20m Sled Push 270/180
20m Backwards Sled Drag 270/180
20m Sled Push 270/180
For time:
50 GHD Sit-up
50 Calorie Assault Bike
50 Russian KB Swing 70/53
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WEIGHTLIFTING
Cycle 1/Week 4
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
“He will win whose army is animated by the same spirit throughout all its ranks.”
~Sun Tzu
