AMRAP 4 of:
8 Burpees to a Plate
8 Plate Ground to Overhead
QUALITY TIME
GHD Sit Up Efficiency (See Coaches Note)
GET FIT
Every 4:00 for 20:00
20 Wallballs 20/14
20 Push Ups
20/16 Calorie Bike (or machine of choice)
(WELLNESS WOD)
AMRAP 20 of:
15 Air Squats
:30 Tall Plank Hold
15 Calories on Machine of Choice
COACHES NOTE:
The goal is to educate and teach members how to safely use the GHD. This includes setting up the footpad, proper technique, and stressing that lower volume is important when getting started on a movement like this...
ATHLETES NOTE:
You should be able to knock out the WB unbroken, 1-3 sets on Push Ups, and hold a decent pace on the Bike (or other machine), giving you plenty of rest for the next set. Modify as needed to make that happen!
BODYBUILDING WORKOUT
Routine 6a: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)