2 Rounds of:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET STRONG
Back Squat
Every 2:00 for 12:00
Complete 1 set
5-5-4-4-3-3
GET FIT
AMRAP 10 of:
5 Strict Pull Ups
10 Push Ups
10/8 Calorie Bike/Row/Ski
(WELLNESS WOD)
AMRAP 10 of:
5 Ring Rows
10 Push Ups
10 Calories on Machine of Choice
COMPETITORS EXTRA
For Time:
50 Double Unders
30 Power Cleans 115/75
50 Double Unders
30 Front Squats 115/75
50 Double Unders
6 Min Cap
COACHES NOTE:
Give the athletes time to hit a few light sets of Back Squats, focusing on ROM and maybe even a pause in the bottom. The 5s and 4s should be at a moderate weight before letting them have two shots at a heavy triple.
ATHLETES NOTE:
The Pull Ups and Push Ups might breakdown during the workout. Make sure you have a "plan B" for both, including a Ring Row or Jumping Pull Up - And/or Knee or Box Push Ups.
BODYBUILDING WORKOUT
Routine 5: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)