Public Whiteboard

Components

Max Double-Unders

Weighted Pull-ups

Metcon

Flutter Kicks

Settings

Workout

05Jun2015

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches: Sampson (30 sec ea.), T-Twist/Scorpion, Sink Mobilization

Strength & Skill

Alternate 1a & 1b

1a: Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

**Find your unbroken max rep for D.U.
**Those still in progression, today's the day you get it. :-)

1b: Weighted Pull-ups (5-5-5-5-5)

**Skill work and progression for strict Pull-Ups.
**Moderate progression on weight for 5 x 5.

Metcon

Metcon (AMRAP - Reps)

05Jun2015

Time to Tabata:

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Kettlebell Swings (54# / 36#), the second 8 are Double Unders, the third 8 intervals are sit-ups, and finally, the last 8 intervals are Burpees.

There is no rest between exercises.

Post total reps from all 32 intervals.

Homework

Flutter Kicks (100 Reps)

Whiteboard:

Friday, June 05, 2015

Clients:

Male Clients