2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET STRONG
Back Squat
Every :90 for 12:00
3-3-2-2-1-1-1-1
GET FIT
2 Rounds
40 Wallballs 20/14
200m Run
30 Front Squats 95/65
200m Run
15 Min Cap
COMPETITORS EXTRA
Every 5:00 for 20:00
400m Sprint
2:00 Rest
Max Bar Muscle Ups in remaining time
COACHES NOTE:
The goal is to have athletes start at a moderate load for the triples, then slowly build throughout the sets. If things are looking extra strong and time expires, there's nothing wrong with giving them an extra minute to swing for a new Back Squat PR.
ATHLETES NOTE:
There are only two places to hide on this workout. First, on transitions - you can take an extra breath or two before getting to work on the next movement. The other place is during the Front Squats - You control the tempo! It takes very little effort to let the bar rest on you during the big set.
Bodybuilding Workout:
(Tuesday): Legs
- Barbell Back or Front Squat (3 x 8-12 reps)
- Leg Press or Lunges (3 x 8-12 reps)
- Hack Squat (3 x 8-12 reps)
- Straight-leg Deadlifts or Banded Leg Curls (3 x 8-12 reps)