2 Rounds of:
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
2 Reps
Build across sets
GET FIT
EMOM 16 of:
Min 1 - Row for Calories
Min 2 - Pistols
Min 3 - Pull Ups
Min 4 - Front Squat 115/75
COMPETITORS EXTRA
5 Rounds - Not for time
60 Double Unders (heavy rope)
50' Moderate-Heavy Sled Push
COACHES NOTE:
The EMOM is created without "x" reps per window to let each athlete do what they can on that particular movement. However, you'll still need to offer several modification options for Pull Ups and/or Pistols
ATHLETES NOTE:
Stop working on each movement with AT LEAST :10 to spare for transition. Don't try to push the the very end otherwise your transitions will slow and you'll end up fatiguing overall much faster.
BODYBUILDING WORKOUT
Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (4 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (4 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable Rope Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)