FUNCTIONAL FITNESS
For reps:
Every 1:00 for 10:00
Odd minutes – Strict Pull-up
Even minutes – Strict Bar Dip
With a partner for time:
200m Run (together)
80m Farmer Carry 53/35
80m Sled Push 135/90
400m Run (together)
80 Calorie Row
80 Calorie Ski
600m Run (together)
80m Farmer Carry 70/53
80m Sled Push 180/135
800m Run Together
80 Calorie Row
80 Calorie Ski
______________________
STRONGFIT
Week 1
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
____________________
COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
75% 2×6
85% 3×4
With a partner for time:
200m Run (together)
80m Farmer Carry 70/53
80m Sled Push 225/180
400m Run (together)
80 Calorie Row
80 Calorie Ski
600m Run (together)
80m Farmer Carry 100/70
80m Sled Push 315/225
800m Run Together
80 Calorie Row
80 Calorie Ski
______________________
WEIGHTLIFTING
Cycle 1/Week 3
Power Snatch
70% 5×2
Power Clean + Power Jerk
70% 4(2+2)
Back Squat
75% 3×5
Good Morning
3×10 (M)
Chin-up
3xAMRAP
“When you’re through changing, you’re through.”
~Bruce Barton
