3 Rounds of:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
GET STRONG
Front Squat
In 13:00 establish a Heavy Single
GET FIT
For Time
45 Wallballs 20/14 10'
500m Bike or 250m Row
45 Box Jump Overs 24/20"
500m Bike or 250m Row
30/500m/30/500m
15/500m/15/500m
16 Min Cap
COMPETITORS EXTRA
Every 2:00 for 8:00
5 Rope Climb
Max Overhead Squats 135/95
COACHES NOTE:
Enforce the "step down" off the BJO similar to the Open standard for athlete safety. They should be plenty warm by then but most don't need that much bouncing in their training.
ATHLETES NOTE:
It's a tight time cap today on the Get Fit piece. You need to establish a rhythm on both the WB and BJO early instead of trying to race through at max speed. You can can't go full recovery mode on the Row or Bike, you need to work a bit there too!
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)