Back Squat
4 Minute EMOM
2 Reps
then
Then in 8:00 establish a 2RM
Metcon:
Every 5:00 for 20:00
200m Run
30 Sit Ups
40 Wallballs 20/14
Competitor's Extra:
10-9-8-...-3-2-1 reps of
DB Hang Clean 50/35s
DB Shoulder to OH 50/35s
8 Min Cap
ATHLETES NOTE:
The Run and Sit Ups are barely more than a Buy-In compared to the Wallballs to follow. Make sure you're feeling "fresh" for a BIG opening set every round.
Bodybuilding Workout: (Calves, Triceps and Biceps)
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- Lying Extensions – 3 sets x 8-10 reps
- High Cable Curls – 3 sets x 8-10 reps