Ahhhh the joys of Saturday and giving me toooo much time to think of routines for us to do! So, this was an old bodybuilding circuit I did, but remember with that you get to use those handy dandy machines and all that good stuff. translating it to BBCF style of training was not only awesome, but a ASS KICKER, and with that being said we had to cut it from 6 to 4 rounds!
6x o.k. make it 4x
A.
10 hand release push ups
10 pull ups
10 jumping squats 20/10kg
10 ring rows
10 jumping lunges - 5 to each side
B.
10 push press
10 SDHP
10 Squat cleans
10 Push jerk
10 Deadlifts
10 Thrusters
You cycle through circuit A then to Circuit B and we do this 6, o.k.,o.k., 4 times. The weight for circuit B needs to be heavy enough to stress the system, but light enough to maintain form and intensity. For instance I used 40kg for everything but deadlifts I did 70kg for those.
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