Public Whiteboard

Components

Metcon

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Workout

26SEP2018

Have you signed up for Operation Everest 002?

Warm-up

:45 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog with Foot Pedals
Fast Row
Active Samson

Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses 
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Front Rack Stretch – :30 Seconds
Pigeon Pose – :30 Seconds Each Leg
Chest Stretch – :30 Seconds Each Side

Strength & Skill

Row:
1. Relax the Arms
2. Bend, Don't Reach

Burpee Box Jump Overs:
1. Pop, Not Push
2. Different Gears

Shoulder to Overhead:
1. Forearms
2. Jump & Drop

Metcon

The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

Metcon (3 Rounds for reps)

AMRAP 4:
27/21 Calorie Row
21 Shoulder to Overhead (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Shoulder to Overhead (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Shoulder to Overhead (95/65)
15 Burpee Box Jump Overs (24/20)

Whiteboard:

Wednesday, September 26, 2018

Clients:

Male Clients