FUNCTIONAL FITNESS
Barbell Bent Over Row
12(L) 12(M) 12(MH) 12(H)
For time:
21-15-9
Power Clean 135/95
Box Jump 24/20
*1:00 Plank after each round
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STRONGFIT
Week 2
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
10 Step Down (5 each leg)
4 rounds:
10 Goblet Squat or Belt Squat
(rest 1:00)
10 Romainian Deadlift (dumbbell)
(rest 1:00)
10 Reverse Lunge (dumbbell) (5 each leg)
(rest 1:00)
10 Glute Bridge (dumbbell on hips)
(rest 1:00)
10 Standing Calf Raise
(rest 3:00)
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
65% 2×8
75% 3×6
5 rounds for total distance:
AMRAP 3:00
80m Sled Push 180/135
Max Distance Bike
(Rest 1:00 between AMRAP’s)
For time:
21-15-9
Squat Clean 135/95
Box Get Over (40″)
*40′ Handstand Walk after every round
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WEIGHTLIFTING
Clean From Blocks (BK)
5×3 (M)
Clean Pull
85% 4×4
Barbell Bent Row
4×8 (M)
Front Squat
65% 4×4
GHD Hollow Hold
2x :30
“When all men think alike, no one thinks very much.”
~Walter Lippmann
