2 Rounds of:
10 Light S-DB Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor
GET FIT
30-20-10-20-30 reps of:
Push Ups
S-KB Box Step Up 24/20" 53/35
KB Swings 53/35
20 Min Cap
(WELLNESS WOD)
30-20-10 reps of:
Push Ups
S-KB Box Step Up 20/16" 35/26
KB Swings 35/26
QUALITY TIME
3 Rounds - For Completion
10 L-Arm KB Bent Over Row
10 R-Arm KB Bent Over Row
25 Ab Mat Sit Ups
COMPETITORS EXTRA Shuttle Runs
6 Sets of:
10m out and back
20m out and back
30m out and back
Rest 2-3 Min between sets
Perform the entire shuttle 10m, 20m, 30m, then rest
COACHES NOTE:
On days where the Push Up reps are a bit higher, I try to encourage athletes who try to shorten the ROM to use a Hand Release PU. You can teach them to brace their abs and press out of the bottom on each rep. They can also do this from their knees. You may need to less the reps as well to keep a reasonable movement standard
ATHLETES NOTE:
You can hold the KB anyway you would like for the Step Ups. However, on the swings - you must get the bottom of the KB straight up in the air with your arms fully locked out.
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pleasure (3 x 20-30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)