Public Whiteboard

Components

Clean and Jerk

Front Squat

Metcon

Settings

Workout

Monday, 3/14/22

A: Clean and Jerk (3x1@90%)

Clean and Jerk

(15min)

B: Front Squat (1x1@85%, 2x1@(-10%))

Front Squat

(10min)
work to 85% of 1RM Front Squat for 1x1. Then decrease weight by 10% down for Drop Sets 2x1

C: Metcon (AMRAP - Reps)

AMRAP 14
3-6-9-12-15....reps of
Power Clean 135/95
Push Jerk 135/95

HOME WOD

D: Metcon (Time)

For time
3 rounds of
8 KB/DB GOBLET SQUAT (Moderately challenging weight)
10 KETTLE BELL SWINGS or DB Snatch(5 on each L/R)
8 Single Arm DB/KB Thruster (4 on each L/R)
https://youtu.be/ZvwloquB53I

E: Metcon (Time)

For time
3 rounds of
16 KB/DB Front rack Step up
(8 on each leg)
https://youtu.be/Jo7ZP27eOqQ
16 KB/DB LATERAL LUNGE
(8 on each side)
https://youtu.be/WG1a97zsGdw

F: Metcon (Time)

For time,
3 rounds of
30 Dead Bug
https://youtu.be/63ETfsfgqV8
10 Superman
30 Plank Reach out
https://youtu.be/a2eCAFak-ug
30 second Side Plank (R)
30 second Side Plank (L)
2min rest

Whiteboard:

Monday, March 14, 2022

Male Clients