Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Tuesday

Extended Warm-up

EMOM x 6 MINUTES
MIN 1 - 5/5 Single Leg Box Squats*
MIN 2 - 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep)

*Athlete can sub 10 reps of controlled Narrow Stance Squats

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES
10-15-20-25...and so on
DB Hang Power Cleans
Box Jump Overs

*After each set, run 200m

(Score is Rounds + Reps)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES*
10-15-20-25...and so on
Backpack Hang Power Cleans
Up-Down Backpack Jump Overs

*200m Run (or 1:00 cardio of your choice) after each full set

(Score is Rounds + Reps)

Want to see some of these movements in action? Check out our .