:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s :20 Goblet Lunges
15 Hollow Rocks
GET STRONG Min 20-30 Front Squat EMOM 10
2 Reps
GET FIT Min 36-56
Every 4:00 for 20:00
10 Front Squat (from the floor) Max Calories on Bike, Row, or Ski R1 - 135/95
R2 - 155/105
R3 - 185/125
R4 - 205/135
COMPETITORS EXTRA 4 Rounds
20 Pistols
3 Rope Climbs 1:00 Rest
14 Min Cap
COACHES NOTE:
Athletes that don't have an issue with these weights should focus more on their bike output. Athletes who need to work on moving heavier weights should "game" the machine to keep their legs fresh for the next heavier bar.
ATHLETES NOTE:
Make sure you're building to "heavy weights" on the FS EMOM. This will help you handle the bigger sets of weights you choose easier in the metcon. Remember, there is no built in rest
Routine 3: 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 or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over or DB Flys (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)