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 FIT
4 Rounds of:
:30 on / :30 off
Hang Power Clean 155/105
Echo/AAB Calories (or other machine)
Shoulder to Overhead 155/105
Burpee Box Jumps 24/20"
(WELLNESS WOD)
4 Rounds of:
:30 on / :30 off
Hang DB Cleans 35/20s
Echo/AAB Calories (or other machine)
DB Shoulder to OH 35/20s
Burpees
GET POWERFUL
Push Press
EMOM 10
2 Reps
COMPETITORS EXTRA
10-1 Toes to Bar (must be unbroken)
1-10 Shuttles (25' down and back)
10 Min Cap
COACHES NOTE:
To help athletes get the most out of the conditioning piece, have them choose a weight they can complete 10+ reps in a row with on both movements, to open each round. It doesn't mean they have to take that strategy, but they should be able to move the weight that well.
ATHLETES NOTE:
Try to find a balance of focus across all four movements.Your score doesn't matter as much as getting quality reps and effort both the places you excel and especially the areas you need to work on. Make good weight choices to allow for that. Also, if the gym is short on bikes, pick your least favorite machine to work on today.
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)