3 Rounds
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET FIT
40-30-20-10
Calorie Row
20-15-10-5
Alternating Pistols
12-9-6-3
Strict Pull Ups
16 Min Cap
(WELLNESS WOD)
2 Rounds
40 Calorie Row
40 Alternating Lunge Steps
10 Pull Ups (or any variation)
QUALITY TIME
EMOM 8
:30-:60 Wall Sit
Max Sit Ups
Alternate OTM
COMPETITORS EXTRA
C2 Bike
20 Min for Max Distance
4 Rounds
1:00 Hold over 100 rpm
4:00 Hold over 80 rpm
COACHES NOTE:
Pistols can be change to lunges or any Pistols variation you want to use including: Pistols to a box of bench, leg tucked behind working leg, etc...
ATHLETES NOTE:
Pace the Row based on how well you can move through sets of Pistols and Strict Pull Ups. You want to stay in control across all the movements to limit how much time you end up standing around mid workout.
BODYBUILDING WORKOUT
Routine 1b: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Reverse-Grip Barbell Curl (3 x 8-12 reps)
- Close-grip Dumbbell Bench Press (3 x 8-12 reps)
- Toes-2-Bar (3 x 20-30 reps)
- Standing Bicep Curls (3 x 8-12 reps)
- Standing Single-arm Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/Rope (7 x 8-12 reps)
- Cable Triceps Press-downs (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)