Public Whiteboard

Components

Metcon

Back Squat

Settings

Workout

09/23/2021

Warm-Up
3 Rounds
10 Air Squats
20 Dead Bug
30 Jumping Jacks
+
2 Rounds "27 Squats"
https://youtu.be/6CpgZHDIZRc

Metcon (Weight)

12 min to Build to a heavy 5-Rep Back Squat
- aim is 80-100% of 5RM Back Squat from last week
- if you were conservative last week, aim for 100%
- if you went HAM, aim for 90%
- if you feel like trash, aim for 80%

Back Squat (4 x 5+3; do 5 reps, rest 30-45 sec, do 3 more)

Rest 3 min between sets

Metcon (No Measure)

Post WOD:
Health
Skill: Lunge
- 5-8 min of skill work and position learning
- then, 5 x 20 alternating
Barbell Hip Thruster
- 5 x 10; light or medium weight

Fitness
COND/STR w/ Partner
15 min x
A/B Switch
A: 100ft Indoor Sled Push (medium wt)
B: 15 Barbell Hip Thruster - 225/145
+
10 min x
A/B Switch
A: 20 Lunges - (COND does jumping split lunges, STR does weighted Alt Reverse Lunges)
B: 10 Sumo Deadlift - 225/145

Whiteboard:

Thursday, September 23, 2021

Male Clients