15 Calorie Row
15 Superman
15 KB Sumo Deadlift
GET STRONG
Deficit Deadlift 1-2"
Every 2:00 for 12:00
3 Reps
GET FIT
3x AMRAP 4 / 1:00 Rest
20 Ab Mat Sit Ups then
1 Power Clean 135/95
1 Bar Facing Burpees
2/2, 3/3, etc..
Continue climbing where you left off, just complete the 20 Sit Ups at the top of each AMRAP.
(WELLNESS WOD)
3x AMRAP 4 / 1:00 Rest
20 Ab Mat Sit Ups then
1 KB Swing 35/26
1 Burpee
2/2, 3/3, etc..
Continue climbing where you left off, just complete the 20 Sit Ups at the top of each AMRAP.
COMPETITORS EXTRA
6 Rounds of:
:30 Alternating Jumping Split Squats
:30 Rest
:30 Push Ups
:30 Rest
All in a 20/14lb vest
COACHES NOTE:
The deficit is for more experienced deadlifters. The increased range of motion will strengthen their bottom position. They can just stand on a single flat comp plate to raise their feet 1-2" above the ground. Newer athletes can just perform regular deadlifts from the ground - both are obviously effective.
ATHLETES NOTE:
Flow of the workout: 20 Sit Ups, then 1 Clean, 1 Burpee, 2/2, etc. until the 4 minutes expires. After your rest start again on the 20 Sit Ups, but then continue on where you left off on the AMRAP, giving you one final AMRAP score at the end.
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)