CROSSFIT
3 rounds for quality:
15 Weighted Sit-up
10 Single-Arm/Single-Leg V-up
5 Alligator Roll
With a partner for time:
60 Box Jump Over 24/20
30 Single-Arm Devil Press 50/35
120 Hand Release Push-up
30 Single-Arm Devil Press
60 Box Jump Over
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STRONGFIT
Cycle 4/Week 1
Standing Shoulder Press
10(L) 8(M) 6(H) 15(MH)
3 rounds:
No rest between exercises.
8-12 Machine Shoulder Press
8-12 Lateral Raise
8-12 Machine Dip
(alternate rounds with a partner)
8-7-6-5-4-3-2-1
No rest between exercises.
Upright Row
Overhead Triceps Extension
(alternate rounds with a partner. don’t set the bar down)
3 rounds for Calories:
1:00 Assault Bike for Calories
1:00 Plank Hold
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COMPETITOR
3 rounds for quality:
30yd Farmer Carry
12 KB Deadlift (2x KB)
12 Double KB Swing
Block Clean (AK) & Jerk
60% 2×2
70% 1.2.1
80% 2×1
Front Squat
70% 1×2
75% 1×2
80% 1×2
7 rounds for time:
7 Power Snatch 115/85
35 Double Under
4 rounds for quality:
10 Weighted Dip
60yd Sled Push 90/45
10 Weighted Pull-up
(rounds start every 6:00)
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
100% 3×3
2 rounds:
12 Back Extension (M)
15 Nautilus Ab (M)
“He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.”
~Friedrich Nietzsche
