WHITEBOARD/WARM UP
3 Rounds of:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees
GET STRONG
Back Squat
:30 Max Reps 225/155 3:00 Rest
1:00 Max Reps 225/155 3:00 Rest
1:30 Max Reps 225/155
GET FIT
For Time:
1000m/900m Row
50 Toes to Bar (or Sit Ups)
1000m/900m Row
14 Min Cap
COMPETITORS EXTRA
4x AMRAP 2 / Rest 1:00
14 DB Snatch 70/50
Max Sandbag to Shoulder 150/100
COACHES NOTE:
Athletes should have a 1RM Back Squat of 335/225+ to be taking on these sets RX. They should feel confident with that barbell on their back then entire work window. Most will need to pick a lighter weight they are confident in and scale. This should be a grind, but hopefully not to complete failure. On the workout, athletes can Row/Bike/Run as needed to accommodate a bigger group.
ATHLETES NOTE:
Your second Row/Run/Bike should be faster than your first on the workout. Be smart about your opening 4-5 minutes, break up your gymnastics as needed, then PUSH HARD to the finish.
Bodybuilding Workout:
Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)