2 Rounds of:
30' Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
Rest as needed
GET STRONG
Front Rack Walking Lunge Steps
In 10:00 Complete:
5x8 (4 steps / leg)
Build across sets
GET FIT
5x AMRAP 2 / Rest 2:00
16 Bar Facing Burpees
Max Squat Cleans
R1 - 95/65
R2 - 115/75
R3 - 135/95
R4 - 155/105
R5 - 185/125
COMPETITORS EXTRA
3 Rounds of:
100 Double-Unders
10 Deficit HSPU 6/4"
50' Sandbag Lunge 150/100
-Rest 2:00-
AMRAP 3
Max Double Under Crossovers
COACHES NOTE:
The Lunge are written to be walking across the floor, but they can be out of a rack as well should space be an issue. On the Cleans, just have the athlete warm up to their starting weight. The jumps are gradual enough that they will be ready for the next bar once it's time
ATHLETES NOTE:
Choose a repeatable Burpee style and HOLD it throughout. That means even when you're fatigued your footwork remains the same. Play with a mix of singles and T&G reps on the bar as you see fit.
BODYBUILDING WORKOUT
Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (4 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (4 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable Rope Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)