3 Rounds of:
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET FIT
21-15-9 reps of:
Front Squat 135/95
Shoulder to OH 135/95
Chest to Bar Pull Ups
14 Min Cap
(WELLNESS WOD)
21-15-9 reps of:
Goblet Squat 53/35
KB Swing 53/35
Ring Rows
GET STRONG
Squat Clean and Jerk
In 10:00 Establish a Heavy Single
COMPETITORS EXTRA
AMRAP 10 of:
100m Run
12 Push Ups
COACHES NOTE:
You can start the class on the strength work as soon as you feel confident athletes are ready. If you give them the green light, they can start warming up the technical part of the C&J before you start that 10:00 clock. The flow of class is up to you.
ATHLETES NOTE:
Even if you CAN hang on for one of the movements UB to start the workout, it might not be the best idea. It's better to break early and often, keeping rest short and allowing you to stay in control and keep moving!
BODYBUILDING WORKOUT
Routine 1b: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Reverse-Grip Barbell Curl (3 x 8-12 reps)
- Close-grip Dumbbell Bench Press (3 x 8-12 reps)
- Toes-2-Bar (3 x 20-30 reps)
- Standing Bicep Curls (3 x 8-12 reps)
- Standing Single-arm Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/Rope (7 x 8-12 reps)
- Cable Triceps Press-downs (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)