Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

"Kick Push"

Metcon

Settings

Workout

FRIDAY 10.23.20

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.

1: Metcon (AMRAP - Reps)

GYMNASTIC STAMINA
1) 1:30 Light Assault bike, 40% of max RMU
2) 1:30 Light Assault bike, 50% of max RMU
3) 1:30 Light Assault bike, 60% of max RMU
4) 2:00 Light Assault bike, 40% of max RMU
5) 2:00 Light Assault bike, 50% of max RMU
6) 2:00 Light Assault bike, 60% of max RMU

* Repeat from 9/30, with a 5% increase per set

STIMULUS
- The light assault bike piece is intended to be just that light. About 65% of workout pace.
- The RMU numbers should be attempted to be completed unbroken each round if possible
- Score will be total number of muscle-up completed based on percentages
- RMU sub: BMU, Chest to bar pull-ups, Strict pull-ups

MC: "Kick Push" (AMRAP - Rounds and Reps)

On the 0:00...
Ascending Ladder for 12:00:
3 Push Presses (115/85)
3 Toes to Bar
3 Cal Bike or Row

**Reps climb by 3 Reps every round

STIMULUS
- This two- part training day will focus on cycling moderate weight push presses into a heavy split jerk attempt on the 12:00 mark
- The barbell comes from the floor in today's ascending rep conditioning piece
- Your score at the end of the 12 minutes is total rounds and reps.

MC2: Metcon (Weight)

On the 12:00
You'll have 8 minutes to build to a heavy split jerk.

* Pull from the racks.

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

Whiteboard:

Friday, October 23, 2020

Male Clients