FUNCTIONAL FITNESS
Clean & Jerk
2(L) 2(M) 2(MH) 2(H)
5 rounds for total calories:
AMRAP 3:00
20 Wall Ball 20/14
20 DB Snatch 50/35
Max Calorie Row
(rest 1:00)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Adduction
12 Single-Arm Pullover
12 Supine Scaption
Dumbbell Pullover
10(L) 8(M) 6(H) 15(MH)
Dumbbell Bench Press
10(L) 8(M) 6(H) 15(MH)
Upright Row
10(L) 8(M) 6(H) 15(MH)
Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Alt-Arm Dumbbell Curl
10(L) 8(M) 6(H) 15(MH)
AMRAP 9:00
7 Calorie Ski Erg
14 Dumbbell Lateral Raise
7 Hanging Knee Raise
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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
65% 2(2+2)
70% 3(2+1)
Deadlift
65% 4×6
3 rounds for time/load:
80m Sled Push (increase load each round)
25 GHD Sit-up
Max Plank Hold
(rest 1:00)
5 rounds for total calories:
AMRAP 3:00
20 Wall Ball 20/14
20 DB Snatch 50/35
Max Calorie Row
(rest 1:00 between AMRAP’s)
3 rounds:
15 GHD Back Extension
20 Russian Twist
30 Flutter Kick
(rest 1:00-2:00)
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WEIGHTLIFTING
Clean
70% 1.2.1
75% 2.1.2
80% 1.2.1
85% 2.1.2
Clean Pull
100% 3×3
Front Squat
70% 1×3
75% 1×3
80% 2×2
Flex Ab Machine
3×15 (M)
“All animals are equal, but some animals are more equal than others.”
~George Orwell
