2 Rounds of:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)
GET POWERFUL
Push Press*
In 14:00 Complete
10 Reps @ 95/65
10 Reps @115/75
10 Reps @135/95
Then find a 5RM in remaining time
*Barbell comes from the floor in all sets!
GET FIT
EMOM 12 of:
1:00 Calories on Machine of Choice
1:00 Alternating DB Lunge Steps 50/35
1:00 Sit Ups
(WELLNESS WOD)
EMOM 12 of:
1:00 Calories on Machine of Choice
1:00 Alternating Lunge Steps
1:00 Sit Ups
COMPETITORS EXTRA
AMRAP 12 of:
Climb the ladder
3 50' Shuttle (25' down and back)
1 25' HS Walk
6/2, 9/3, 12/4, etc..
COACHES NOTE:
The 3x10 Push Press gives you plenty of opportunity to give feedback to athletes as they warm up and build into their heavier sets. Focus on the dip/drive and their bar path while cycling. If you have a new athletes not able to clean well enough yet, they can start their push press sets from the rack.
ATHLETES NOTE:
Your only goal is to be able to keep moving on the EMOM. Pick a machine and pace you can work for the full :60. Hold the DB in any position during your alternating front lunges. Sit Ups can be on an Ab Mat, big gymnastics mat, or GHDs for higher level athletes ONLY.
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)