2 Rounds
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)
GET STRONG
Bench Press & Farmers Lunge Steps
Every 4:00 For 16:00
10 Bench Press
&
50' Farmers Lunges Steps
(4 sets each)
GET FIT
15-12-9
Calories on Machine of Choice
Alternating DB Snatch 50/35
Toes to Bar
2:00 Rest
9-12-15
Calorie Machine of Choice
Alternating DB Snatch 50/35
Toes to Bar
13 Min Cap
(WELLNESS WOD)
30-20-10
Calories on Machine of Choice
DB Hang Snatch 35/20
Ab Mat Sit Ups
COMPETITORS EXTRA
10 Rounds
1 Max Set of Muscle Ups
:90 Rest
Score is total reps
COACHES NOTE:
If by some miracle your gym has a bunch of Ski Ergs, I would consider using all of those you have in today's GET FIT piece. They make the TTB that much more challenging for your experienced members. Otherwise you can let athlete choose their own destiny as the overall volume is relatively low today.
ATHLETES NOTE:
Set at least one goal for yourself during the workout and make that your top priority! For example, it can be as simple as staying UB on the TTB. Or maybe holding a certain pace on your machine throughout. Or even to match times from part one to part two. Have a plan of action!
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)