2 Rounds of:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET FIT
Every 4:00 for 32:00
20/16 Calorie Row
12 Burpees to Plate
3 Heavy Back Squats
(WELLNESS WOD)
Every 4:00 for 32:00
20/16 Calorie Row
12 Burpees to Plate
6 Goblet Squats 53/35
COMPETITORS EXTRA
8 Rounds of:
50m Bear Hug Sandbag Carry 150/100
100m Sprint
1:00 Rest
*Score is slowest Round
COACHES NOTE:
This piece is designed to cover the strength and conditioning in one piece. The warm up focus should be on the Back Squat so that their first set can be at minimum over the 60%+ range. For logistics, you can partner athlete's up who lift similar weights and have them stagger start on the 2:00.
ATHLETES NOTE:
The Row and Burpees should not be a sprint. Smooth steady, staying warm and in control for your Squat sets to come.
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)