2 Rounds of:
1:00 on Machine of Choice
:30 Hollow Rocks
:30 Box Step Ups
:30 HS Hold
:30 Rest
Get Fit
AMRAP 4 of:
12/9 Calorie Bike
12 Toes to Bar
1:00 Rest, then,
AMRAP 4 of:
12 DB Box Step Overs 24/20" 50/35
12 HSPU
1:00 Rest, then,
AMRAP 4 of:
12/9 Calorie Bike
12 Toes to Bar
12 DB Box Step Overs
12 HSPU
(Wellness WOD)
AMRAP 14 of:
12/9 Calories on Machine of Choice
16 Sit Ups
20 DB Box Step Ups 35/20
1:00 Rest
Get Powerful
Power Cleans
EMOM 12 of:
3 T&G Reps
Add weight every 3:00 (4 weights)
Build across sets
Competitors Extra
AMRAP 15 of:
Climb the Ladder
10 Alternating DB Snatch 70/50
2 Wall Walks
10/4, 10/6, 10/8, etc..
ATHLETES NOTE:
On the Power Cleans, start really light and focus on cycling the barbell efficiently. The EMOM is not going to provide much rest to breathe and change weights. You're going to go light for 3 sets, two moderate weights for 3 sets each, then a heavy 3x3 to finish.
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)