Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

220524

Warm-up

EMOM x 6 MINUTES
MIN 1 - :45 Cardio @ Mod Pace + Max Alt. Lunges
MIN 2 - 10 Scap Pull-Ups + Max Ring Rows
MIN 3 - 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 - :45 Cardio @ Mod Pace + Max Air Squats
MIN 5 - 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 - 10 Scap Push-Ups + Max Hand Release Push-Ups

Strength

Back Squat (1x5 / 1x3 / 1x1+*)

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*After every Two Rounds, complete a 200m Run.

(Score is Rounds + Reps)

Cool Down

2:00 Foam Roll Quads
:30 Scorpion L
:30 Scorpion R

Whiteboard:

Tuesday, May 24, 2022