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Functional+Fitness+Cycle+3 0
Functional+Fitness+Cycle+3 0
1 press
Bulgarian split squat
4x10
4x10
Weighted pullup
Snatch grip pendlay row
Pacing @
2x800 (1 min rest), 4x400 (:45 roughly 1600m
sec rest), 8x200 (:30 rest) max pace
Accessory KB/DB goblet box step ups 4x12 each leg Bottom up KB press
Defict KB RDL (focus on
hammies) 4x10 I/Y/T
Weighted dips 4x12 (AHAP) Weighted pullups
Banded half kneeling Palloff
2
press 4x12 Good morning
Mod pace @ ~5
3 rounds (Run 4/3/2 min mod mile pace, easy
pace, 3/2/1 easy pace) @ talking pace
3 Weighted GHDSU
Pull-ups
4x12
4x12-15
Single leg KB RDL
Barbell good morning
4
Single arm bottom up KB Z-
press 4x10 Weighted pullup
Bulgarian split squat 4x10 Snatch grip pendlay row
5
Double DB Z press 4x10 Paralette L sit
3x2 @ 92.5%,
Bench 3x1 @ 95% SN
6
Bodyweight pullup 4xAMRAP Weighted pistols
Weighted GHD Back
Hollow rock hold 4x :30s extension
6 power SN (135/95), 12
Cal AAB, DB Snatch (50/35), pullups, 18 WB (30/20), row
30 DU beween sets max cal remaining time
Rest 3:00
21-15-9 Thruster (95/65),
GHDSU, 30 DU beween sets
Optional conditioning: Row 4
rounds (40-30-20-10 cals, rest
1:1) Rest 3:00 between
rounds
Work to new
1RM, then 3x1@
95%, 1x5 @
80%, 1x10 @
Oly/Strength BS 70% Muscle SN
Work to new
1RM, then 3x1@
95%, 1x5 @
80%, 1x10 @
Bench 70% SN
4 RFT
4x10
Optional
4x12 Double KB/DB Z press 4x10 conditioning
Jog 30 min @
coversational
pace, EMOM 5
4x10 L sit pull up 4x6-8 squat jumps
4x10 DB/KB weighted stepups 4x12
10 RFT
13 min cap
4x15
Jog 45 min
(conversational
4x8 Single leg KB RDL 4x12 pace)
4x6 Band upright row 4x15
4x20 Parallete L-sit flutter kick 4x20 (ea leg)
4x12
3 RFT
Row 500m, 15 HPC (135/95),
10 back squat (135/95), 5 PJ
(135/95)
Run 30 min,
E3MOM 20
pushups, 20
4x10 Single leg KB RDL 4x10 jump squats
4x15 Banded Pendlay row 4x10
4x12 Strict T2B 4x12
Jog 45 min,
E3MOM 10
clapping
pushups, 10
4x10 Weighted pullups 4x8 jump squats
4x12 I/Y/T 4x10
4x10 Klokov press 4x10
4x10 Strict T2B 4x10
4x20
Rest 1:00
between rounds 5 RFT
AAB intervals: 5x 2k
(rest 1:1)
Clean complex (clean
hi pull, hi hang clean, Pause DL (2 sec at
clean from ground) 6x2 @ 85% knees up/down) 6x3 @ 70%
6x3 @ 50%
Dip pause (2 sec) (+~50#
push Jerk 6x3 @ 75% Band/chain bench chain/band)
Box squat (2 sec
pause on box) 5x3 Farmer carry 4x50' (AHAP)
Do negative
splits within each
set. Last 500m
Optional conditioning: each set should
Row 4 sets (500m, be 10-12 sec Rope climb, Deadlift
rest 1:00) Rest 5:00 slower than max (275/185), T2B,
between sets 500m Burpee BJ (24/20)
5 Mile AAB Buy out
1k row, 25 pullups,
50 DB SN (50/35),
100 DU Saturday Suck Fest
Optional conditioning:
Run. 3x 1 mile
repeats. Rest as
needed.
Work to new
1RM, then 3x1@
Work to new 95%, 1x5 @
1RM, then 4x1@ 80%, 1x10 @
Clean + Jerk 95% DL 70%
6x3 @ 50%
(+~50#
Band/chain bench chain/band)
Optional conditioning:
Row. 5x1k, rest 2:00
Long aerobic