2 Rounds of:
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
Rest as needed
GET FIT
For Time:
100 Alternating DB Snatch 50/35
EMOM until completion (including 0:00) 30 Double Unders
12 Min Cap
(WELLNESS WOD)
3 Rounds of:
20 S-DB Clean and Jerk 35/20
90 Jump Rope Singles
12 Min Cap
QUALITY TIME
EMOM 12 of:
:30 HS Hold (or side plank)
:30 Tall Plank Hold (or forearm)
:30 L-Sit Hold (or hanging knee tuck)
COMPETITORS EXTRA
For Time:
1000/900m Ski
150 Air Squats
1000/900m Ski
COACHES NOTE:
Athletes should be able to hold on for big sets of DB Snatches, a more ideal time for this piece is around 8 minutes or so. If double unders are the issue, assign 20-60 single unders based on their jump rope rep speed. On the holds, L-Sits can be on parallettes, rings, or hanging from a bar.
ATHLETES NOTE:
The goal during the holds is to get as much time under tension in each of those :30 windows. With that in mind, choose a hold that's your capable of! Rest the remainder of that minute.
BODYBUILDING WORKOUT
Routine 1: 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)