2 Rounds of:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET FIT "Fight Gone Bad -
For Time" 3 Rounds of:
25 Wallballs 20/14
25 Sumo DLHP 75/55
25 Box Jumps 20"
25 Push Press 75/55
25/20 Calorie Row
1:00 Rest
24 Min Cap
(WELLNESS WOD)
3 Rounds
20 Air Squats
20 KB Sumo DLHP 53/35
20 Box Jumps 20/16"
20 Empty Bar Sh to OH
20/15 Calorie Row
1:00 Rest
COMPETITORS EXTRA
For Time:
10 Toes to Bar
2 Rope Climbs
200m Ski
20 Toes to Bar
4 Rope Climbs
400m Ski
30 Toes to Bar
6 Rope Climbs
600m Ski
12 Min Cap
COACHES NOTE:
Doing a play on FGB today. Plenty of time to set up and brief the movements. For newer athletes, scale the workout back to 20s instead of the 25s.
ATHLETES NOTE:
In traditional FGB you can play to your strengths to maximize your score. Today, you have to perform reps equally, but certainly don't NEED to spend a minute on each movement. Break up movements into 2-3 fast sets early as needed to avoid burning out near the end of each round.
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)