FUNCTIONAL FITNESS
Barbell Bent Over Row
8(L) 8(M) 8(MH) 8(H)
5 rounds for time:
12 Burpee Box Jump Over 24/20
18 Wall Ball 20/14
12 Weighted Sit-up 35/25
(rest 1:00)
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STRONGFIT
2 rounds: (very light)
8 Hamstring Floss
6 Archer Push-up (each arm)
4 Slow Mountain Climbers (each leg)
:20 Pigeon Pose (each side)
6 rounds: (light)
6 Bent Row
6 Upright Row
6 Overhead Press
6 Thrusters (off back)
6 Lunge (3 each leg)
6 Good Morning
(rest :100 between rounds)
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
70% 2×8
80% 2×4
(touch & go reps)
8 rounds for time:
40m Sled Pull 180/135
200m Run
6 rounds for time:
12 Burpee Box Jump Over 24/20
18 Wall Ball 20/14
12 GHD Sit-up
(rest 1:00)
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WEIGHTLIFTING
Cycle 1/Week 6
Power Snatch
70% 5×2
Power Clean + Power Jerk
70% 4(2+2)
Back Squat
70% 2×3
80% 3×2
Good Morning
3×10 (M)
Chin-up
3xAMRAP
“Well done is better than well said.”
~Benjamin Franklin
